Here it is. The backblast you’ve all been waiting for. What a day men. Just want to start with some acknowledgemtn of all the HIM that made this day possible. All the guys that stepped up to Q sites, Jigglypuff for taking the SAG Q, and the entire SAG team. Without those pax none of this would have been possible. TY4YL!

Let’s get at it though. What a gorgeous weather day for this 2025 version of The Highland Games. Couldn’t have dialed it up any better. After getting every checked in and assigned their clans for the upcoming festivities we kicked it off promptly at 0545-ish with Squeeze Bag on the bagpipes. THANK YOU Squeeze Bag for coming over and absolutely crushing it on the pipes this morning (check Nextdoor for a glowing review). Announcements made, pledge pledged, and Squeeze Bag played us off on our way.

Over to the Point Break side of Waverly for some warm-ups led by YHC. Pax were high in spirit and full of mumblechatter at this stage of the Games. Once properly warmed, including a full set of SCary Stretches which blew our visiting pax’s collective minds, off we set for the first proper thang at FWD.

Thang 1 – Homegrown took the lead at stop one assigning each clan a task. The tasks were, shotput across the back field, coupon carries down the greenway, dips/irkins/derkins at the bunches by pavilion, and rockwork. Each clan rotated through each station and crushed it. Nobody was taken out by a flying stone, so off to a good start. Let’s continue!

Thang 2 – Lengthy mosey all the way to the home of the premier 0530 Friday AO, Shepherds Watch, for some Ultimate Frisbee led by the pax formerly known as Spayed. The clans paired up and had admittedly a ton of fun. Lot’s of slipping, sliding, spectacular defense, amazing catches, and of course, plenty of burpees for drops. Both teams claimed victory in the end and perhaps the true victor will never be known. In higher spirits than ever off the pax set for the next stop.

Thang 3 – Cross Tryon and head down to the top of the hill before the tunnel. Pax were gathered and WebMD took over. Pax were instructed to storm the tunnel complete with battle yells while running through. This was definitely one of the high points and the effect was truely nailed. Well done Web. Grab the rope and mosey down the greenway a ways for some…. tug of war led by WebMD and rookie of the year candidate Promo! Clans were paired up again and multiple rounds of tug of war were completed with a sprint in between each round. Pairings changed each time and resulted in some riveting mtachups. Indigenous peoples run to the end of the greenway and then regular mosey onto the next stop.

Thang 4 – Amway took the lead at the bottom of the dam hill, where lo and behold pain sticks were awaiting us. Pain stick dora-esque beatdown ensued. Each pax in the clan took a turn carrying the pain stick to the top and completed overhead presses to failure for points (one rep = one point). Bring the pain stick back down and the next pax goes. Pax at the bottom completed a Dora of 100 squats, 200 curls, and 300 rows. At one point Yogi decided to come up with his own method of returning the pain stick and almost broke multiple pax’s ankles, but thankfully nobody was hurt. Score was actually somewhat accurately kept and the winner was determined to be the Blue clan (Let’s go Blue clan!). Next up…. SAG STOP!

SAG team crushed the refreshment pit stop even if Chris R’s music did upset a gentleman who apparently sleeps in his polo shirts. Also, unfortunately (?) no plantains this year. Properly refreshed and refueled off we go for…

Thang 5 – One of the newer AOs launched in SCary is the Saturday morning 3rdF – The Accelerator that runs in conjunction with Loch N Load. The Accelerator is a 4-5ish mile run with a purposeful 3rdF discussion topic selected by the Q that week. Amway gave an overview and clans stuck together to discuss the topic of, “Which of the 3 Fs do you need to focus on most in your life right now?” I can only speak for my clan but the conversation was great, thought provoking, and really encouraging to hear other guys share. TY4YL in launching this great addition to our region Amway!

Thang 6 – Our Accelerator portion ended at Lochmere Village where none other than Fruit Loop was await us with a bucket of golf balls, how very Scottish. Next up was a golf ball relay race. Legs consisted of bear crawl golf ball push, merkins while holding the golf ball between your knees, bunny hopping while holding the golf ball between your hands with your palms down and not using your thumbs, and finally a lunge walk followed by tossing the ball into a bucket (10 penalty burpess if you miss). This was a ton of fun and resulted in many good laughs. But the fun wasn’t over, off we go!

Thang 7 – As we rolled into Ritter Park, the (un)official home of SCary, Kitty Litter took the lead. Clans were paired up and completed caber toss and giant tire flipping. At one point a tiny dog was almost impaled or flattened by cabers until successfully captured by HGTV (who proceeded to tell the lovely lady what all these crazy dudes were doing). Throwing logs and flipping tires is always a great time and this was another highlight for many of the pax. After we were done throwing heavy stuff around Shipyard stepped up and had a surprise for us… We needed the logs at the next stop, and there was only one way to get them there. One log per pax, and lets mosey. But don’t forget the flags!!! This ended up being quite the task and admittedly a lot harder than I thought it would be. TClaps to all the pax for carrying the logs and flags, nice work!

Thang 8 – Around we made our way to the back lot of the adjacent office park for what promised to be an experience with Shipyard at the helm. And boy did he deliver. With the help of CPR construction some pallet sleds had been created and were staged at one end of the parking lot. Our task, use the logs as rollers and pull the sleds to the other side, heaviest pax on top of the sled. At this point a lot of rule bending occured, but the Blue clan absolutely crushed it and completed the task to the letter of the law, and blue everyone out of the water. Well done Blue clan. Apparently according to Shipyard though, everyone lost and had to carry everything back to the start. This was arguably even worse than rolling the sleds down. Done and dusted time to head for home.

Our fearless SAG guide Astro on his trusty segway scooter led us back to Waverly where we were greated by the sweet, sweet sounds of Squeeze Bag serenading us with the bagpipes once again. Simply lovely. And with that it was a wrap.

COT: SCary picnic 4/28, 4-7pm, eating at 5:30p. See Sbarro for the sign-up sheet. SIGN UP!!! Several prayers lifted up.

Thanks again to each and every one of you for coming out this morning and making the effort to be there. Even moreso, thanks to each of your families and friends for putting up with us and the crazy stuff we do, the true heroes. It was an outstanding morning and an honor to your HG Q this year. F3 and this group of guys is incredibly and I’m lucky to have found my way here (shoutout to Astro for the EH almost two years ago now!). Way to crush it this morning!!

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I’m not sure how to describe this morning’s workout. I guess incredible experience for me to be in His story, to be able to step up, step out and share. You all make it better by being there. Carpex guys, Green Level, Peakcity, Churham….appreciate all you F3 men, wanting to be being part of His story, too. Receive the gifts. Keep your hands tight around it. Don’t loose it and please take all you’ve received today with you to share with others in your own way. Your friends, families this weekend. Keep it alive. We’ll do it again next year.

Welcome FNG 2 Chains !!

See most of you tomorrow HIGHLAND GAMES 2025

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**Backblast: The Jordan Finals Tribute Workout**

*Date*: April 12, 2025
*Location*: Lochmere Parking Lot

On this fine day in the year of our Lord, 2025, a ruggedly handsome group of HIMS assembled to channel their inner “His Airness.” The workout paid homage to Michael Jordan’s NBA Finals flu performance—a legendary display of grit and determination.

With the silky rhythms of the *Space Jam* soundtrack to keep them in the zone, the men set out on a range of challenges that mirrored Jordan’s versatility:

1. **Shuttle Runs** – For that fast-break speed.
2. **Defensive Drills** – Hustling like MJ in his prime.
3. **Kettlebell Swings** – Building strength like a champ.
4. **Hill Runs** – Pushing through with Jordan-esque resilience.
5. **Rounds of Push-ups, Pull-ups, and Squats** – Because greatness demands reps.
6. **Layup Drills** – Some stayed in their lane; others showboated with long-distance shots.
7. **Final Feat**: A 250-yard car tow of a 2014 Ford Escape – because why not?

It was a performance worthy of the GOAT himself, with camaraderie and effort shining through every exercise.

**Announcements**:
– Check Slack for all the happenings this weekend.
– Haven’t signed up for the picnic? What are you waiting for?
– Highland Games are coming—don your kilts and show up in style!

**Inspirational Note**:
Life is a team sport, and we all need someone to lean on—just like MJ needed Pippen to conquer those legendary moments. Take a moment today to check on someone who might be in crisis or simply someone you haven’t heard from in a while. A small gesture can mean the world. Together, we can lift each other up and keep pushing forward.

**#NeverAlone #BeLegendary**
Great work today, gentlemen. Let’s keep hitting life like MJ hit those clutch shots.

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Rain? What rain? I cannot begin to tell you how disappointed I was to get up this morning and see dry ground outside. I was so looking forward to moist and gloomy workout! Ah well…

After a quick 5 core values quiz, a discussion about my opinion on gloves during warm weather, and the pledge, we got moving with a trot to the upper lot. Once there, we played a quick game of “where the F is that food service truck going” while executing a fairly standard B-A-B warmup.

Thang 1: A loop that included BOTH sets of stairs, and the elevated walkway. WME’s on the Elevated section, WWII’s at the top of one set of stairs, Body Weight rows behind the fountain, “Logo Removers” at the top of the other stairs. We did this for approximately 20 minutes.

Thang 2: Legstravaganza. A quick set of 20 calf raises on the stairs, then over to the turf for Single leg step downs (10 each leg), 10 proper deep squats, single leg reverse lunges (10 each leg). After that warmup, we got 20 more calf raises followed by a full set of Lt Dan on the turf. With a minute remaining, we did calf raises/Biner Hops until time ran out!

Announcements: Highland Games and SCary Picnic coming up and deviously planned for while YHC is out of town. Travis Manion next week at FMJ.

YHC closed out with a brief leadership thought for the day; Fault vs Responsibility.

Fault focuses on who is to blame, but does not present a path forward. Responsibility focuses on the path forward. As leaders, it is most important to focus on responsibility. Be responsible! One example used this morning is if you wake up in the tomorrow to find someone has left a baby on your doorstep, that’s not your fault. What happens next however, IS your responsibility.

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There was something for everyone this morning at South Cary’s premier Saturday AO. 8 runners ran, 8 boot campers boot camped, and 1 rucker rucked.
The boot campers made it down to the docks for standard warmups which quickly shifted to flying warmups because YHC didn’t want to cadence count any more.
Up to the road for what would be our thang for the day: counting the posts of the red railings that line the road. First section: squats, start at 1 and increment by at 1 each post until we get to the middle. There are 25 posts on that side of the dam, so 325 squats later we started on the other side, this time with overhead presses, to see if the railing was symmetrical. It was. After 325 overhead presses (and multiple amused drivers wondering what we were doing) we made it to the far side of that damn dam and could turn around and enjoy the sunrise over the lake.
Time to go back across. This time we did Paula Abdul’s (2 steps forward one step back) lunge walking 2 posts forward, running back one. After doing that for a bit, changed it up for time: run 2, lunge walk back 1. Made it to the middle bridge where the swans were swanning and the clock was ticking and started moseying back towards the flag, stopping a couple times for rounds of irkins on the railing.
YHC stepped in on the mosey back so we cut across the grass and slowed to a shuffle to wipe it off before a vanilla mary (LBCs, Chris R’s Cobras, Superman’s/Aussie Snow Angels). HAND as the runners returned to the flag.

Announcements: ASS Challenge sign up is locked, but all are encouraged to show up anyway; Highland Games and picnic are on the horizon.

Quote from Mark Twain: “Patriotism is supporting your country all the time, but your government only when it deserves it.”
I think about this for government and for the people more immediately in our lives. Support and love them all the time, even when their behavior doesn’t live up to their promise – and take that as an opportunity to guide and nurture them towards more appropriate action.

Good turnout at Chanticleer with a starskey by Petey .

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What a great morning at Waverly Place! We had multiple EC options and a strong running contingent during the main event.

After the AO Inspection EC by me and Hallmark, 11 PAX returned via a pearls on a very long string through some parking lots to Ritter Park where we spent about 5 minutes doing curb irkins and pull ups. Quick wave to the Hulkamania PAX and we set off on our return journey via Loch Lomond and the tent-guy-cut-through back to Waverly. Some ambitious exercises at the high ledge by the fountains, featuring the ‘half time’ ALRSUs. Back to the flag just in time. Rejoined with the 12 runners for COT.

It was a last second Q pickup, but I was glad for the opportunity to lead. MIAGD!

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Loch n Load had great energy this morning as we all came together to get some fitness in our own ways on this fine Saturday morning. 12 bootcampers, 4 Accelerators, 3 ruckers, 1 Ocho’er, and a partridge in a pear tree.

YHC led the feisty bootcamp crew with the mission, disclaimer, pledge and then mosey to the dock for a quick warmup. Then we crossed the street and went down to the bottom of the hill where we found……THE WHEEL OF PAIN!!! How did that get there? Not sure, but it was looking extra Painful this morning.

We took turns spinning the Wheel and went through the exercises, which included:
– Run up the hill and do 30 each of dips, derkins, and irkins
– 40 WWI’s
– 20 pull-ups
– 10 burpees and run the pickle
– 50 merkins
– 50 L/R LBC’s and run the pickle
– Crawl bear up the hill
– And back to home base to finish with the last one, which was bear crawl pickle and all you got back to the flag.

Only about 2 miles covered, but we were sufficiently cooked by the end. Good to see Sanka coming out on a regular basis and was good to meet O.R. for this first time, with this being his second post. We’ve got a good thing going here, and it’s great to see it growing. Also special thanks to our new LnL site Q’s Jigglypuff and Morpheus for their top-notch performance their first week on the job. MIAGD.

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The Jericho walls didn’t come down by themselves.

Standard warm up mosey to get the juices flowing and stretch the legs. A disclaimer on mileage was given before the PAX descended to learn what seven exercises would comprise the Thang, followed by a lap around the building to learn the route.

Mtn Climbers
T-merkins
Burpees
Tap-py-taps
Overhead claps
Unicycles (Freddie mercs)
Russian Twists

7 reps each, 7 laps around Jericho.
Debate was had on whether mumblechatter should cease while circling the building, but by the end there was no debate.

Thankful for opportunity to lead this am.
Prayers/praises for healing, wisdom in conversations. Announcements on slack.

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On the morn of the 169th Loch-n-Load, a non-baker’s dozen emerged from the farthest corners of South Cary (and beyond) for the 2nd-ever Site Q transition workout at the illustrious Area of Operations. The PAX pledged and prepared for a lengthier-than-usual HG diatribe… which was boiled down to a ‘LETS GO’ and we were off.

Loop around Whisperwood when we encountered our first stroke of adversity – an enlimpened Site Q emerged on the warmup circle. After much groaning at the warmup choices, the group returned to Lochmere Drive and headed to the bridge for Irkins, Merkins, and Derkins IN THE STREET. T-Clap to our safety minded PAX for keeping us safe.

To the bottom of the hill and Tonnage took over. PTL. Rocks and Hills. Never easy! Back to the top and split off our walking contingent. Transitioned the Q to Morpheus, who took us to the newly minted Morpheus Drive for 7s – Merkins at the top, squat jumps at the bottom. Burpees til the 6 at the bottom until the transition to Jigglypuff!

Mosey back through the pickle area to the bball hoop. Shoot a free-ish throw, do 5 burpees if you miss. Mosey back to the flag, rejoining the walkers who were mid-air-hump. About 10s late though, so have a nice day!

NMS

It is a great honor to serve as Site Q once more, and so psyched that Morpheus is stepping up in this way. Super grateful for HGTV and Tonnage – the flag can be a heavy burden at times, but you have carried it with great leadership. THANK YOU for creating and driving forward a site that exemplifies all three Fs! Now excuse me, I need to go break my caps lock button…

pNMS

Today was HG’s 114th LnL!

The post 2025-03-22 Q’d by Morpheus appeared first on F3 South Cary.

Four brave souls championed Big Mama (the affectionate name for the Stonebridge Village hill) for 11s. Merks and Jump Squats

Made it back to the flag for some Chillcut.

Praises for Gravel Mouth nearing the end of the “Hard 75”.
Prayers for Petey
Great coffee and fellowship!
HAND

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