17 for bootcamp + 2 runners for 6 mikes. EC variety of rucking and running.

Beautiful day for some pain-sticks.

We squatted, pressed, cheese grated, LBC’d, pickled and great mumble chatter this morning. Main thang was Dora’s painful cousin Debra the Brat.

Put away our stick with 5 minutes to finish and boy did we finish strong.

Grateful for this group. A lot happening this fall. Check slack for details. 1st, 2nd, & 3rd.

Appreciate the opportunity to lead. MIAGD!

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Today we celebrated by reaching a 2 mile goal, doing a BLIMPS along the way.

Celebration. Sharing our gifts. The M and I went to a fundraiser last night. Was amazed at the amount of wealth being donated in live auction format to meet monetary goals for a Wake Co. ministry called A Doorway to Hope. This org helps families and individuals in need across the Wake. We contributed where we could but the point is that all these people gathered and doing their best to share. Regardless of status, social placements, where you’re at in life, etc., we all have unique gifts. These gifts can and should be shared. It’s ok to celebrate the fact that you can share, use your gifts, your strengths to help others. Gifts can be anything – wealth, skills, etc. Doing this within F3 offers unique opportunities for each of us to help others. There are lots of events thru the year that F3 guys create and promote. Last night’s event reminded me that we need to celebrate those guys, those ideas, that joining them is the right thing to do, to help them to help others. Celebration helps get the word out.

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Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

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We won’t leave you behind, but we also won’t leave you where you started.

5 runner broz and 12 bootcampers started their Saturday off right. Since it’s AMBRR season we logged some mileage, moseying down to the lake trail. We executed M&Ms around the lake, with a merkin variation and monkey humpers at each stop.

Several were worried about our timing half way through the lake lap but YHC wasn’t scured. We made it back right on time +/- 2 minutes.

Welcome FNG Out Cold!
MIAGD!

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Run season is in full swing and this morning was training for BRR, AMBRR, World’s Greatest Cleaver, or just keeping up with your kids in general. 3 for the run EC, 1 HIM for the burpee EC.

The Stonecutters formed their own shadow government and did their own thing, which was a walk/ruck to obviously prepare them for some upcoming battle or invasion that only they know about.

The ME was a big loop that covered about 3.7 miles, with stops for mostly leg exercises every quarter mile. Toward the end we paid a little visit to Water Wings driveway for some Hello Dolly, followed by IC Light’s driveway for some Monkey Humpers. Back to the flag just in time for the final exercise which was the American Sledgehammer—coming soon to the Exicon! Good times, lotta sweat. MIAGD.

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9 Pax plus 1 Ocho for a Pearls on a String. After a warmup, mosey around Lochwood West stopping along the way for a variety of non-repeating exercises of the usual type. Then to the dock to try and see the paddleboard crowd, finding them far away on the lake. Bridge work including sprints and then one more trip back to the docks specifically to monkey hump the waterbound pax. Sadly, too far away for them to see us, but we did it anyway, because we’re men of integrity and they’d do it for us. It’s the honorable thing to do. Finish at the flag. Thanks for the opportunity to lead and for joining in on a typical humid Saturday in Cary.

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No site Qs, no flag, no problem. The PAX persevered despite these initial setbacks and what felt like 160% humidity. One FNG so a flawlessly executed mission and PAX sourced core principles. Done and dusted, lets get going.

Quick loop around the upper lot w/ warm-ups. Informed our FNG of the copyright on SCary stretches and royalties it provides our humble region. Fully warmed we headed north on Lochmere Dr. 10 monkey humpers OYO at each side street. Some PAX questioned this but YHC was not swayed. Hang a right on Cary Pkwy and head down to the greenway.

7s on the greenway hill, Freddy Mercs at the top, H2H at the bottom. Once finished 20 H2H at the bottom together, then 20 Freddy Mercs together at the top. At this point some PAX started saying something about time, getting back, blah blah blah. So off we moseyed.

Really switched things up on the way home and did 10 CDDs at each side street. About halfway back a site Q finally showed up, even though just for a drive-by with some questionable swerving. Monkey humpers as he passed for good measure.

Back to the parking lot at 7:16, but no flag = no *

Good to FNG Spike here to visit. Hope he comes again next time he visits!

Thanks to the PAX for sticking with me on the gloriously humid morning. It was warm, it was sticky, but good times were had by all.

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Morning Dew and Merkins Bold

In the heart of Saturday morn, we gathered—bold and free,
At Loch-n-Load, where sweat and camaraderie intertwine with glee.
Four corners of the tennis court, our canvas wide and bright,
Each step a brushstroke, every rep a stroke of might.

But wait! Our journey wasn’t done; adventure still ahead.
We sprinted, hearts pounding, toward Ninja Park’s wooded spread.
Pull-up bars awaited, like ancient trees with sturdy limbs,
And hills beckoned—a rollercoaster ride for our quads and whims.

And so, dear F3 warriors, our tale unfolds—
Of corners, pull-ups, and hills—our saga of courage holds.
Loch-n-Load witnessed our sweat, our laughter, our strife,
As we danced the morning away, weaving life into life.

Remember that day, when the sun saluted our might,
And Loch-n-Load whispered secrets to the morning light.
For in those moments, we weren’t just men—we were stars,
Painting constellations of strength across the tennis court’s memoirs.

*written by ChatGPT with a 4th of July tone.

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For the day after a beatdown like yesterday, I figured I’d combine my two favorite types of workouts: themed workouts, and mailing it in. We started with a little mosey around the parking lot then did some warmups with extended stretches before starting on the main thang. Trivia questions waiting in envelopes at a series of cones spread around the parking lot. Wrong answers double the reps.
The questions were:
1. The NBA record for the most free throws made and attempted is held by this retired player (Karl Malone) so we did 40 Merkins
2. This actor played Newman on Seinfeld. (Wayne Knight) 40 Astro jacks
3. Though this actor has voiced characters in 23 Pixar films he first gained famed as a know-it-all barfly. (John Ratzenburg) 40 Imperial Walkers
4. Ben Gibbard, Jimmy Tamborello, and Jenny Lewis are the members of this band. (The Postal Service) 60 LBCs
5. This 1997 post-apocalyptic movie starred Kevin Costner as the lead (The Postman) the pax picked up on the theme and got this right. 30 Monkeys Humpers
6. A federal offense, this form of property crime was depicted in movies such as Dazed and Confused, Stand By Me, and the Benchwarmers. (Mailbox Baseball) 20 American Hammers
7. This QB who led Georgia to national championships in 2021 and 2022 got his nickname because of the hat he wore during recruiting showcases in high school. (Stetson Bennet) 20 No Surrenders

Realizing that all went faster than planned we mosey over to the other part of the lot for some slow follow the leader attempts at strava writing (lunges, flying nuns, high kicks, and maybe more lunges but I don’t really remember)
Jog back to the flag for some more LBCs and an extended stretch session focusing on the lower back due to my day of mulch spreading yesterday.

AmBRR’s coming up, and there are a couple downrange CSAUPs.

Closed with quiet meditation focused on telling the people that are important to us that they matter and bringing peace to all those around us.

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A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

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