YHC is happy to report there was no mailing it in at Thunderstruck this AM on the day YHC turned 46. We started off with the Pledge and moseyed to a cul de sac for 23 rep warmups.

Thang 1 had us heading towards the YMCA stopping at light pole pain stations for 23 reps. Merkins were merked. We turned into a neighborhood at end of sidewalk and continued our 23 rep stops mixing in some new exercises on the way to pool parking lot.

Thang 2 was alternating rounds of crab walk/lunge walk and bear crawl/lunge walk across length of lot. We moseyed back to flag with a few more stops including some monkey humpers along Ten Ten for good measure.

Announcements: Blood Drive, South Cary Picnic, Highland Games, Stations of the Cross.
Prayers and praises sent.

Thanks for the opportunity to lead. MIAGD!

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7 SCary HIMs and 1 Peak City Voyeur met in the gloom and gave it there all on this beautiful crisp morning. Big tip of the cap to Kirkland and Term Paper for the inspiration for today’s beatdown. The game was simple. No FNGs, No disclaimers, no pledge. Off we went for a quick warmup as we weaved the balls and painted the lines. Standard warmup exercises. A couple rounds of merkins to get the blood pumping and then we were off. Down the trail to the fork in the road. Lo and behold the wheel of pain was waiting for us in all its glory. Something must have been wrong with the wheel today as it kept coming up MERKIN. We did a window wiper pattern down the trails where we did merkins at the bridge, the gate at top of hill, and the parking lot. Rinse and repeat until I almost passed out. Many hundreds of MERKINS were completed. No mailing it in today. effort given by all PAX. Ended with COT and peace pipe with Cheap Trick. Lots of fun and laughs this morning. MIAGD!

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14 arrived in eager anticipation of a kettlebell beat down, they left fulfilled. The Q prepared and distributed “the longest winke they had ever seen”. Nobody was able to complete the task at hand, nor was it expected.

The thang was a triple modified Dora partner exercise suitcase carry activity with italicized “bonus time” workouts. All to the tunes of 90’s rap/hip-hop.

Photo and playlist below.

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Long haul with the Wheel to the T on the path with the park closed while the EC runners did their thing.
Started a minute late due to general parking chaos.
Brief pickle warmup before heading down the greenway to do a variation on the wheel of death with an exercise to complete at a destination ranging from .1 to .25 miles away
Hill 30 LBCs
Hill 10 Burpees
Hill 20 Jump Squats
Bridge Bear Crawl
Bridge Lunge Walk
Balls 20 Irkins
Balls 20 Derkins
Balls 30 Dips

The wheel did not let us down as we managed to land on all 8 options a single time which had us finish right on time.

Praise for things coming together with Yogi living situation.

Dumas – be sure to send Yogi your Venmo info so you can collect your $10.

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A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

The post [ao-downrange-carpex] 2025-02-22 Q’d by Term Paper appeared first on F3 South Cary.

YHC had plan to cover some ground and knock the rust off after the Fartsack sick last week. But we modify as necessary and leave no man behind. Pledge. Warm up around the park while we wait for the six to join the workout. Pearls style warmup towards the border bridge. Pace was picked up on the hill.

7’s on the S curve hill. Merkins and LBCs.

Mosey back to the hidden park. Tricep ring of fire with legs to break it up. Irkins, dips, merkins, derkins. Squats and step ups. Irkins, merkins, dips, derkins. Mosey out.

Pearls ish in the way back holding for the six. Grisham enjoys the “hands on your knees” hold.

One last park lap, it’s the last lap of the Daytona 500, out of the last turn give it all you got to the flag.

Popcorn Mary with an actual HAND!

DDD Saturday, HG25 4.19, SCary picnic

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It was a dark day at the Pavelion. Literally. Props to all who lent a light.

Music day! Playlist in the thread. We took a walk down memory lane circa 2017. Some generous inclusions (Starboy released in 2016, but popularized in 2017).

Workout was inspired by the #wellness channel post. Here is the unedited plan, I adjusted the last couple rounds since we were ahead of time here:

Warmups
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter
10 clean and press, 10 windmill
2 laps around shelter
10 Peter Parker Derkins
4 laps around shelter
10 renegade row (plank on two KB, lift one at a time), 10 hang deadlift
2 laps around shelter
10 split squat each side
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter

7 of 9 stuck for coffee. 9 out of 9 stayed dry. MIAGD!

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11 showed up on this cool morning to flirt with disaster. Kicked off with the Pledge and moseyed over to medical office park for warmups. Exited out the back past some soggy rolls of carpet on the way to Thang 1 – Pearls on a string Merkins/CDDs around Frostwood Dr / Larkwood Ln. Monkey humpers mixed in on the way back down Tryon with a bear crawl added due to special request. JDI sighting as well. Thang 2 was BLIMPS across Whole Foods parking lot and back, leaving just enough time to get back to flag. MIAGD!

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YHC balanced out the lower mileage from 88 yesterday at FWD this morning. Lot’s of mumblechatter pre-0530 whether YHC was the one who pulled the short straw for today. After all the ECers joined us back and a few straggling pax, pledge and we’re off. Warm-ups on the greenway then to the bridge for the Thang. 11s across the bridge and down the zig-zag. 5 merkins every time you cross the other side of the bridge. Cheeseballs went full French Lick and lapped everyone. The rest of us completed 9/10 of the 11s with most of the pax trying to complete the last one before YHC had to shout them down that it was time to head back. True HIMs.

No time for Mary, so HAND. Over 100 merkins completed and a Sherpa approved 5K mileage minimum. Strong work out there today fellas.
FWD, come for the beatdown, stay for the wildlife.
Also, dentistry apparently does well as you can afford to have a lobby in your home.

Great to have Deet back out with us today!!

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Warm-up:

5×20 Merkins and 5×20 Squats

Kettlebell Workout:

Tabata 30/30 for 30 minutes

Clean and Squat Right Arm
Clean and Squat Left Arm
Swings
Snatch Right Arm
Snatch Left Arm
Jump Squats

We listened to the music that the Roman Legions and George Washington would use to get pumped for battle.

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