It was an honor to lead you men this morning. The dome held out and the only thing falling was reps and sweat!

As you take this day off, for most, reflect on how lucky we are to have the opportunity to get up and do the Murph. We can get up early and run freely around SCary, enjoy fellowship with friends, and even pray or speak freely at the end of it all.

John 15:13. “Greater love has no one than this: to lay down one’s life for one’s friends.” This verse embodies the spirit of Memorial Day. Many gave all to keep these freedoms for us. Let’s not forget that!

Love you guys! MIAGD!

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Another strong showing at Accelerator this morning. Yuge turnout, actually. People are saying it was the best ever. Today’s discussion was all about finding balance and being intentional with our time, especially when it comes to the ever-elusive work-life balance. A key takeaway was a fully self-driving Cybertruck is probably the best way to create a better balance. Thanks Kiffin! Great conversation, fellas, make it a great day.

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Yogi was the Q and led the charge with 52 Card Pickup! Each PAX pulled a card in rotating fashion. Diamonds resulted in diamond merkins, clubs required squats, hearts were burpees and spades were WWII’s. Within each suit ace = 15 reps, kings = 13 reps, queen = 12 reps, jack = 11, 10 = 10, 9 =9 and so on. Let’s not forget the Joker = 10 of any choice exercise. The deck was split in half with one stack uphill and the other down hill with an 80 yard hustle in between. All PAX pulled cards.

Many thanks to HGTV for organizing Honor Week!

At the end of the workout Yogi offered words of wisdom encouraging all not to hold it in and to lean on your brothers in arms, church family and others during hard times.

Announcements:
Kiffin let us know that Tuesday at Just Dough It they will be running F3 Tokens to Henry’s House. Henry is 9 years old and just beat stage 4 cancer!

Kitty Litter let us know that Monday at 88MPH we will begin The Murph and run down to Ritter do some stuff and run back to Waverly Place.

Prayers:
Life Alert just getting back from vacation working through family conflict.

Pickup mentioned Prayers for those in memory of veterans and those who have given all for our country this Memorial Day Weekend.

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Ran a full tour of the MacGregor Village and surrounding area with 10 stops of 20 merkins, LBCs, and squats. Then back to the M.V. flag for 3 rounds of 10 pull-ups and Abs.

Pax led Mary

Water Wings has your Q in 2 weeks

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Stallions for 5.15, Colts for 4.5, Clydesdales for 3.5. All got better.

5 or 6 for Astro led core EC with Plant, Page, Bonham and Jones serenading

Quota finally got named

Hermes was not there so I don’t have my tail.

Prayers for Henry

Just say Yes when you might feel like saying no, to your kids, your M, your co-workers, your friends.

MIAGD

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YHC is grateful for the opportunity to lead this fine group of HIM on his 4 year F3 anniversary. The beatdown itself was a standard IC Light beatdown (11s on the hill and 4 corners with legs and core primary focus), but this one meant more to YHC for some reason. The workouts are a great opportunity to improve one’s self and an opportunity to encourage PAX around you, but the bond and friendships that form as a result are life changing. YHC had that on his mind the entire workout. You all are loved and appreciated more than you know. Keep up the good work SCary!

Continued prayers for Petey and Yogi and a new prayer request for YHC’s best friend Chris who was diagnosed last week with prostate cancer.

High Respects and Honors next week. Get you a six pack they say…

MIAGD fellas!!!

The post 2025-05-14 Q’d by IC Light appeared first on F3 South Cary.

A fantastic, lucky 7 this morning for a weather clearing beat down . 2 maniacs ran a standard EC.

No rain plan but it wasn’t needed. After a warm up loop with exercises around the Lowe’s perimeter, Triple Nickel was on the menu. 2 sets of hills were found and exercises performed. Had time for a proper Mary.

Praises to IC Light on 4 years tomorrow! He even made a personal announcement for the FWD pax! Prayers for Yogi, IC’s aunt and niece,and for Sanka on the job interview.

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4 dudes represented South Cary on Day 5 of the Maynard 100.

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Run, Warmup, 4 corners in Lifetime parking lot, run up hill, dips, run down hill, dips, back to the flag. MIAGD

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At 0528 there were only 4 HIMs at the flag, but 10 more arrived over the next 7 minutes. I guess that’s how they do things at the Hulk. One of the site Q’s was there, so that was good.

The Q needed to keep his legs limber for an upcoming Maynard, so the exercises were mainly focused above the waist, except for the required swings, of course.

The workout consisted of sets of 20 reps of exercises grouped together by muscle group, followed by 20 swings at the end of each set. We did all this to the sounds of ska-punk from the late 90’s.

Warmups:
20 Swings
Run in place (holding bell)
Big arm circles
Halos

Shoulders:
20 Front raises
20 Shoulder press
20 Upright rows
20 Half kneeling press
Then 20 Swings

Chest:
20 Chest press
20 Offset Merkins
20 Pullovers
20 Decline press
20 Half Turkish getups
Then 20 Swings

Arms:
20 Curls
20 Tricep extensions
20 Suitcase rows L/R
20 Cleans
Then 20 Swings

Abs:
20 American hammers
20 WWIs
20 American Sledgehammers
20 American hammers
20 Big Boy Situps
Then 20 Swings

Back:
20 Rows L/R
20 Pull through
20 Superman’s
20 Center Rows
Then 20 Swings

When we got through all 5 sets, we did rapid-fire sets of 10 reps of 5 exercises (1 exercise from each group), followed by 10 swings and then a 30-second break in between. We got through 3 of these rapid-fire sets.

We prayed our unspoken prayers. HDHH tonight. Murph coming up. ToC zoning meeting on May 22nd. MIAGD.

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