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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It was colder than the Founding Fathers’ frosty curls; a brisk 24°—but felt like sub-zero with a couple wind gusts that blew our workout paper stations away. This Kettlebell workout was Inauguration Day inspired with some very interesting AI generated patriotic playlist songs.

We tried to keep warm as we completed multiple circuits of
Swear-In Swings
Oval Office Squats
Capital Cleans
Lunge for Liberty
Unity Rows
Bipartisan Balancers
National High Pull
Old Glory Calf raises
Statue of Liberty Extensions

The cold might have numbed our fingers (like #Promos), but it couldn’t dampen our patriotic spirits.

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4 HIMs started the morning with a slowzy EC followed by 12 for the ME.

Started with a trip up the Tryon Hill doing the warmup as we ascended and descended. Headed to the business park on Tryon and Cary pkwy.

7 if diamonds was the thang. Exercises at 4 corners in multiples of 7. Burpees (7), jump squats (14), “lemon squeezers” {a quick boat/canoe basically} (21), and calf raises/lunges (28).

Back to flag for diamond merkins and a chicutt to finish

DDD Feb. 22. Prayers for gravelmouths mom recovering from surgery and water wings family with the recent passing of his grandmother. MIAGD

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The legs had their day this morning at Ritter park. So did the hecklers, but the Q prevailed.

Music was on point with many crowd pleasing songs that even triggered some story time from the pax. Playlist in the comments.

The goal was to remember this workout tomorrow morning. Post tomorrow to find out how we did.

MIAGD

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Back in ’17 the only Tuesday workout was Field of Dreams until an up and coming rising star, who would one day invent the Maynard and another day invent South Cary, planted a flag at Kids Together Park and using the music theme would name it Flirtin with Disaster and give us bacon at the first hard launch of the site.

To pay hommage to the history of FWD YHC decided to repeato his first Q. You can read about it here: og.f3carpex.com/pick-up-your-6/

Jack Webbs was the name of the game.

One major modification that was NOT beneficial to us in on the bridge we swapped out crab movements and instead did Balls to the Wall Shoulder presses (1) to Aussie Mountain Climbers (4). We got to 4 or 5 and the Qs shoulder would have preferred stopping at 2!

When I gave some instructions there was some gasps but one hero in the crowd (it was dark not sure who – Useful or Dumas I think?) said it best (I’m paraphrasing), “Wow those are gonna suck, but I’m excited to do it” YES! You get it!!!

Ok then we came back and the Q asked if anyone has yet to Q before and Deet stepped up so YHC put him in the middle of the circle, instructed him on how to call an exercise, and then let him loose! He killed it! We then gave his 3 praises and 3 improvements to work on.

He’s now ready to Q! One of you spreadsheet box checkers can probably check a box if you get him signed up. It’s a very warm lead hah!

GREAT morning with these guys, really enjoyed it! Loved the full participation by everyone. Bubba gets a shout out for his last lap sprint so he could get a BIGGER rock. Atta boy!

MIAGD!!!

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8 bootcampers and 1 walker on a chilly morning in south South Cary.

Mosey to get warm before warmups by HT. Then a mosey over to Chipotle for the one and only thang.

A new F3 deck of cards was debuted amidst much excitement and fanfare. Pax drew a card in a rotating fashion and led/counted that exercise for the group. High point of the workout was the American Hammers counted by Dumas.

There was a pre-announcement for the Highland Games sometime in the March/April time frame. DDD before that on 2/22.

MIAGD!

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Today YHC had the honor of putting a bow on the 2024 Hulkamania season. And what a glorious season it was, shoutout to Cauliflower to taking top honors in number of posts at Hulk this year. And today we put that pinned that bow on the year in style, music was so warmly received I don’t think I even heard Cauliflower complain at all about it. Music was an alternating mixture of EDM (or techno for the uncultured) Christmas and Ska Christmas. There was a lot of complaining though about not being able to sit or lie down….

The thang itself was a tabata style 40/20 working through upper body, core, lower body with a farmers carry pickle between each set.

– Push Press (not laying chest press guys….)
– Overhead Press
– Upright Row (also not on the ground)
– Standard Merkins (finally on the ground!)
– Windmills
– LBCs (little bell crunches)
– Kneeling Wood chopper
– KB Swings
– RDLs
– Rack Squats
– KB Side Lunges
– Thrusters

For good measure on the last round we upped the intensity to 45 on/15 rest to much rejoicing. Solid work put in by everyone and get ready to jam out during your workday (playlist in thread).

Prayers for various medical things and travel. Praises for what we have with F3 and to Sbarro and Nugent for leading Hlukamania. Really glad I stepped out of my comfort zone and gave Hlukamania a try this year, it’s been a lot of fun.

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