Less running today. Hit the upper body with merkins, diamond merkins, pull ups and dips. Legs was squats, curb touches and step ups and abs were a little of everything. The stretching was very popular today so we incorporated a little more throughout the morning. Overall a good workout.

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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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11 pax plus the Q decided to take a trip down the lanes of yesteryear and play a game of….

Memory.

54 cards were spread out on a picnic bench that will be holding delicious food at the F3 picnic next Sunday (rumor has it there is a signup sheet somewhere) and the PAX had to pick 2 with the hopes of a match. Total # of the two cards resulted in the number reps to perform.

Detailed rules in the comments.

An expertly curated playlist (also in the comments) accompanied this intense workout of mumblechatter and shockingly high count of sir fazio arm circles. One thing is for sure, @grisham is never going to have a rotator cuff injury.

Stations of the cross
Highland Games
Make someone’s day better today.

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Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

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These 8 HIMs weren’t scared of a little rain, and good thing because it turned out to be a beautiful morning.

3 for the EC.
For the ME, moseyed around the sheep loop and executed warmups in the usual spot. Headed to the shelter for non-standard DORA consisting of 100 derkins, 200 step-ups (L+R=1), 300 dips. OTW was highly skeptical of my L/R counting, seeking clarification numerous times.

For thang 2 we grabbed a rock and traveled the sheep loop with periodic exercises, working our way up to rock yo body.

Great way to start the week.
MIAGD!

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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 .

The post 2025-04-05 Q’d by Shipyard appeared first on F3 South Cary.

8 strong for traveling Derkins, Irkins and Dips.

Followed up by 15 minutes of standing Bro-lates (bro lot ace phonetically) with pebbles. Motivational music by Scooter.

Wrapped up with 5 minutes of Bro-ga.

Cinder blocks were moved to the shelter and returned without being used. YWFML

We were rewarded with carrot-cake cupcakes.

MIAGD

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This morning’s workout was pollen-free—thanks to Mother Nature finally doing her laundry last night!

Parking Lot Dash: unusual amount of cars as we ran lines in the Lowes grocery store parking lot.
o Side shuffles, because moving sideways is clearly more practical than forward.
o Karaoke runs, with form so impressive some guys nearly sang actual karaoke.
o Sprints, aka “pretend like you’re trying to beat someone else to not be last.”

Rocking the Rocks: Moved back to the park to pick out some rocks for a solid lift—because who needs dumbbells, when you can find random heavy stuff in nature.
o Curls for the Girls (Or Yogis preference)
o Squats, because “leg day” is every day.
o Overhead presses, avoiding dropping rocks on our skulls.
o Lunges, the universally acknowledged exercise of regret.
o Halos; still unclear if this makes us saintly or dizzy.
o RDLs—Romanian Dead Lifts (or Really Dumb Lifts, depending on your rock choice).

Wrapped it all up with some dips, step-ups, and calf raises.

Make it a Great day, remember: If your rock is heavier than your ego, you’re doing it right.

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Together with my 88 MPH friends Jamie W., Thomas P., BJ M., Lucas P., Surinder D., and Matt O. , we all seemed to have a great time in the gloom and pollen as we enjoyed exercises mostly designed to get the PAX’s face directly to the pavement for maximum pollen inhalation. Some fast food warmups, then 7 of diamonds, on to stair & wall work, got some burpees included, teabags, calf raises. Ended with kettle bell squat-potato to low pulsing squats, then back for more. Some mary and done. After discussing DOGE’s effectiveness, budgets and audits I’m pretty sure we passed our local audit at 88 this morning. Just ask our cross regional traveling peace pipe toting voyeur Cheap Trick. Tclaps to this HIM for making the trip today. Only he and one other (take a guess) took in the pipe.

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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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