11 PAX took a global trip on the cheese ladder (ederlee loop) and paid homage to the 6 categories of cheese.

Brie – northern France. Soft cheese. pairs well with crackers, pastries and burpees. X 5

Mozzarella – Italy. Fresh cheese. Made from buffalo milk, and pairs well with pizza, caprese sandwiches and merkins. X 10

Butterkäse – Germany. Semi-soft cheese. Pairs well with meats, beer and Bonnie Blair’s. X 15

Swiss – Switzerland. Semi-hard cheese. Pairs well with sandwiches, pasta and SSH’s. X 20

Pecorino – Italy. Hard cheese. Pairs well with honey, jams, grapes and H2M’s. X 25

Stilton – England. Blue cheese. Blue veiny cheese that pairs well with plum bread, mango chutney and LBC’s. X 30

Announcements – slack has you covered. CSUPs, camping, and bowling (2F).
Prayers – Morpheus’ neighbor Sam and his loss praises for Anways’ 2.0 Armstrong choosing to be baptized this Sunday!

MIAGD Gents!

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HellsBells – Peak City

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Problematic (or almost problematic?) day at the premier Tuesday boot camp actually located in south cary!

Took the long way over to the Lowe’s foods parking lot for warmups. Then headed over to the Ortho parking lot for three rounds of four corners. First round was 9 diamond merkins at each corner, second round was 24 jump squats and then third round was 83s.

Then we headed towards the park with an illegal road crossing in front of Cary’s finest (no trespassing tho!) and then a pause to monkey hump the JDI broz (of which there were many!) before heading to the shelter for 41 dips, 41 I/urkins, and a 41 second derkin hold.

Back to the flag for popcorn mary and COT right before the dome gave out. Coffee at the shelter!

Prayers for my nextdoor neighbor Sharon in dealing with the sudden passing of her husband yesterday, prayers for Useful’s job search. Grateful to start another year feeling . MIAGD, gents!

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Early, warm morning and we had a FNG. It was Yogi’s neighbor. Quick disclaimer, mission and pledge and then off a mosey. We traversed up Ederlee to the Chiesi parking lot. There we got a short warmup and then across the way to the long sloping lot.

7’s on the lot down and up with left/right lunges at the top and CDD’s at the bottom. Next we moseyed a short way across the street to the famous Avenue of the Estates (where celebrities are rumored to live). Another set of 7’s up and down the Estates with merkins at the top and squats at the bottom. With limited time left, we moseyed back down and back to the flag. Minimum mileage of 3 met with ease!

Welcome FNG Butter! Announcements and prayers and have nice day. On to coffee at NYBD.

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I was not exactly sure what my plan would be but I decided to see how many showed and wing it from there. Mosey began with chatter about pace and headlamps. A standard warmup at a bank. Over to the top lot for 4 corners. Merkins/Squats/lbc/Burpee
5/5/5/5
10/5/5/5
10/10/5/5
10/10/10/5
Recover and mosey to the bottom medical lot/hills. 7’s on the first hill diamond merkins/heels to heaven. Backwards run/sprints on the other hill. Sprints in the connecting lot. Mosey back to the flag for some CORE as requested by Bubba. Popcorn style until 0614 HAND! Greenbow showed up for COT and coffee.

I had to remind myself this morning that we may not always feel up to leading at an AO, at work or even at home. However, F3 has made leading and facing challenges a much easier and repeatable task. I could have stayed in bed or bowed out last minute but I signed up to lead and 14 men showed up to join me. MIAGD!

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13 HIM met for a moist 1st day of August celebrating my 7th F3 anniversary this morning. Dang! I can’t believe it’s been seven years! Several months ago I signed up to Q today and it completely slipped my mind. Maybe I’m just getting old….

Seven years ago, Bluewater convinced me at work to come give F3 a try, he said he’d meet me there in the morning. So I showed up….he didn’t.

Ok, technically he did, he just didn’t know Carpex and South Wake had different workouts, so he went to South Wake, and I went to FWD. You know, the one right down the street from our office. No one there knew who Dale Rose was, and I sure as shit didn’t know anyone’s nickname!

At any rate, all things went well. Slack wasn’t a thing at that time and it took me a surprisingly long time to learn there was a sign-up sheet for Q’s, or that you could just look at it to see who was leading what workouts. We’ve come a long way in 7 years!

On to the workout!
No FNG’s, so YHC completed a very abbreviated disclaimer and we headed to the large Koka Booth parking lot for a standard warmup and light stretching before heading to the rock pile at the far end of the lot.

The Thang:
Partner up, and grab an ego rock. Partner 1 does each exercise AMRAP while the partner runs a pickle.
Rows
Curls
Overhead Press
Triceps Extension
Then put it all together for Rock Your Body.

Once we completed that round, we did a rapid fire set of Mary and repeated the sets using a slightly shorter pickle route. After dropping the rocks we headed back with two stops along the way for more Mary.

Thanks again for coming out to help celebrate this milestone. We never know the impact we are having on other pax. We show up, and we lift up.

Announcements:
Hermes had them all: Cleaver run Aug 10th, Golf Tournament coming up, some other stuff.

MIAGD, fellas!

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2 ’ers, 1 ’ite, 4 EC’ers, and 9 ME-only HIMs gathered in the gloom to slay the calorie-dragon this morning.

A pledge to Old-Glory and slow mosey on to the Whole Foods parking lot, using the long and scenic route, where we did our usual SCary warmups and a mini yoga session.

Thang 1 – Courtyard core work with LBCs at the bottom on the cool @Astro-turf, up the stairs on the left for a set of heels-to-heaven, across the parking lot to the other side for a set of Freddy-Mercs, and down the stairs for another round. 3 total rounds.

Mosey

Thang 2 – A modified version of ‘The Impossible-Mile’ was the main course here. Broadjump burpees, lunges, bear-crawls, and a run around the building completed a set. 4 total sets putting us at just over an ‘Impossible Mile’!

Mosey back to the -flag with seconds left on the .

COT: Signup for The AMBRR and do not forget to post at the newest SCary AO; Jellystone, Sat 8am (Cary Crossroads movie theater parking lot). Prayers and praises for Yogi’s boy @Flea.

MIAGD!

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A recreation of YHC’s first F3 workout seemed like the perfect 5th anniversary choice. An homage to the great Captain Jack, who was Qing that day.

– A warm up in the 8000 regency building lot including Annies and Goofballs (a fun change from the norm)

Run to Lifetime

-Thang 1; Santa’s ladder: 2 points in the parking lot, doing descending Burpies at each point starting with 10. Switching to Merkins at 5. Repeated in reverse at the end

-Thang 2; Bearmuda Triangle- Bear Crawl around 3 points, doing increasing burpees at each point.

Cluster Indigenous people run back to the flag with a splash of Mary; LBCs and another round of Goofballs to finish.

Great group this morning with a majority of the original attendees there. 5 great years of life changing mornings with great men. Looking forward to more.

Prayers for @Bubba and Augmented’s Grandma Mimi.

Reminded of the fragility of life and the importance of building up those around us. We get the opportunity each day to make someone’s day in the smallest of ways that can help them through dark times. Appreciate y’all so much

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Disappointed that YHC couldn’t make it another 280 days between Qs, everyone was reminded about the importance of signing up on the Q sheet to avoid a similar situation in the future. Pledge was said, and off we went. Weaved between the cement balls by the park, and painted the lines in the parking lot. Continued moseying down the green way with a brief stop to do a little shoulder work and get the obligatory SCary stretches in. Off we went to the overpass where we began the Thang. In an effort to embrace the suck, running was the theme with some burpees mixed in. We attempted to complete 11s with merkins on the top of the hill and squats on the bottom with 3 merkins every time we passed the halfway point.

I had to call it a little early and we did more burpees on the way back to the flag. YHC’s suspicion was confirmed, and indeed running is not fun. We arrived back at the flag in time for YHC’s inaugural “8 minute Mary” Everyone got to call their own favorite except OTW (he should have signed up to Q). HGTV was kind enough to remind Term Paper to watch out for the biting ants (although a bit too late). All in all, a good time had by all.

1776 was announced.

Prayers for DEETs friends and their daughter coming back from the hospital.

Thanks for the opportunity to lead this great group of HIMs this morning! MIAGD

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7 HIMS traversed the grounds of Koka Booth and beyond. Muscles were made stronger while enjoying top notch mumblechatter. I shared my plans to plant Zoysia plugs and gradually transition my yard to a more drought tolerant variety. Hermes recommended the scorched earth method and going directly to sod. This brought up my angst with grass. I absolutely hate it. Here is why: www.the-compost-gardener.com/god-and-lawns.html

Then I got home and decided to dump another $25 worth of water on my fescue to keep it from dying. True story. Nonetheless, life is good and it was an honor to lead these men this morning.

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