Yogi was the Q and led the charge with 52 Card Pickup! Each PAX pulled a card in rotating fashion. Diamonds resulted in diamond merkins, clubs required squats, hearts were burpees and spades were WWII’s. Within each suit ace = 15 reps, kings = 13 reps, queen = 12 reps, jack = 11, 10 = 10, 9 =9 and so on. Let’s not forget the Joker = 10 of any choice exercise. The deck was split in half with one stack uphill and the other down hill with an 80 yard hustle in between. All PAX pulled cards.

Many thanks to HGTV for organizing Honor Week!

At the end of the workout Yogi offered words of wisdom encouraging all not to hold it in and to lean on your brothers in arms, church family and others during hard times.

Announcements:
Kiffin let us know that Tuesday at Just Dough It they will be running F3 Tokens to Henry’s House. Henry is 9 years old and just beat stage 4 cancer!

Kitty Litter let us know that Monday at 88MPH we will begin The Murph and run down to Ritter do some stuff and run back to Waverly Place.

Prayers:
Life Alert just getting back from vacation working through family conflict.

Pickup mentioned Prayers for those in memory of veterans and those who have given all for our country this Memorial Day Weekend.

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Guest Q for Respect and Honor Week on invite by HGTV
15 minute warm-up
Pickle Run followed by X 20m Lunges, drop squats, caterpillar merkins, Side shuffle, forward skip, karaoke, bear crawls, Irkins, dirkens

ME: PAX paired up to tackle below exercise stations. Total 20 reps per team followed by carrying the various coupons around pickle.

1. 50# Battering Ram swings w 95# litter carry
2. 20# wall ball w 25# MB slams
3. 40# SB strict press
4. 60# SB power clean
5. 80# SB dead lifts
6. 100# KB Dead lifts
7. 35# DB merkins
8. 30# ruck pickle run
9. 15# Sledge Hammer Strikes.
10. 80# MB over the shoulders.
11. 55# SB water can high pulls

Great crew this morning willing to mix it up on some new movements with zero complaints!
Enjoyed the camaraderie at trunk coffee!

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Some Ran, Others also Ran.

2 loops – 3 stations. Started as partners, ended as a group. Some gave all, some didn’t. Shoulders are tight.

Great to be out with you all.

MIAGD

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A strong crew came out for YHC’s first time Q’ing at 88 MPH. Appreciate the support! 3 early risers did an EC Ocho. Awesome job @Amway, @Promo, and @OTW! Hoppin’ John slept in and did the Ocho during the ME, still very impressive . The bootcamp started with a mosey to Whole Foods for the warm up. Then, we headed to the CSAUP parking lot. No bagpipes this morning, bummer. We did bear crawls, crab walks, sprints, merkins, burpees, star jumps, WWII’S, squats, and so forth. It was Vanilla. It was adequate for a Monday!
COT – Respect/Honor week coming, Salamander game get tickets! Prayers for Sanka and his possible pastor job, prayers for Yogi.
TY gentleman for the opportunity. God bless!

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An assortment of upper body and core focused exercises were executed throughout Ritter Park. Some Murph prep was also completed to ensure the PAX are ready for Memorial Day. Finished with some stretching. A good overall workout with zero running.

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7 HIMs came out to play. Ghost Flag planted. Let’s get to work.

Pledge, SSHs, IWs, HBs, Sir Fazio. Choose your sandbag. Now hoist it high above your head so that your little baby Simba is visible to all the pridelands and Simba-carry that sucker all the way to the Lowe’s parking lot to the sounds of “Circle of Life.”

Circle up next to the Tesla chargers. Cradle that baby Simba and Sally up/down squat for 3 and a half min. to Moby’s ‘Flower.’

Now the real work begins. 4 corners in the Lowe’s parking lot. A different exercise per corner. 4 reps at each. All w/sandbags. Corner 1: Imperial Blockers. Corner 2: U-Hauls. Corner 3: Blockees. Corner 4: Grave Diggers. Now we do it again, this time with 8 reps per corner. Again with 12 reps, and a 4th and final time with 16 reps. All while listening to the best selections of 90’s rap I could find: Cypress Hill – Insane in the Brain, LL Cool J – Mama Said Knock You Out, Public Enemy – Give It Up, Onyx – Slam, and DJ Kool – Let Me Clear My Throat. Well done lads.

Finish this party off with 3 min. of People’s Chair with that sandbag in your lap while Ice Cube tells us how good a day it was. Mosey back to the flag. Have a nice day.

Announcements: Hump Day Happy Hour. @Astro says its the biggest event of the year. I believe him…and I did the Highland Games. Ghost Flag tour continues tomorrow at Peak City – The Foundry.
Praise for men who come out and do hard things together.
MIAGD.

The post 2025-05-06 Q’d by Squeeze Bag (Peak City) appeared first on F3 South Cary.

Warmers on the fly, stairs and exercises at top/bot x5, next stairs x5, then some cones and blocks with 5 reps at each, run intervals.

Baseball 2ndF Event 6/29 Friday – get on the poll!

HUGE 1st F challenge: show up 6 posts during HONOR & HIGH RESPECT week.

ESCALATOR this week is on FIRE with OOFTA

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Wow! What a beautiful morning! TY to God and to the PAX for a great adventure over to the Birkhaven Hill. For some, it was the first time up the beast of that hill, but the beast was conquered, twice! Along the way there and back, we did mostly ab / core exercises with various PAX leading. Strong work, brothers!
COT: See you tonight for volleyball and bonfire and Bourbon. 7 pm. See 2nd F channel.
Prayers/Praises – Yogi’s daughter, college kids, keep leadership going.
TY for the opportunity. God bless!

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Beautiful and crisp Monday morning. It’s like we are back in time. Great to be at 88 mph with a stellar PAX. We said the pledge and then off to a warmup jog around Twin Pines mall, I mean Waverly mall.

We ended back underneath the buildings close to where this years Highland Games started and ended. A quick warmup of 1 merkin, 9 squats, 5 forward sir fozzio arm circles and 5 reverse sir fozzio arm circles. Back in time, we used to do a lot of DORA’s, so what better time to get back to the basics. Standard 100 merkins, 200 squats and 300 LBCs. The pickle was the two straight aways under and back around the building.

Next we moseyed over to center point for, you guessed it, another round of DORA. Switch partners and this time 100 overhead claps, 200 low slow flutters and 300 dips. Pickle was up the steep stairs by Two Roosters and back down the ramp and around.

After a quick mosey around to the PB lot, we needed to get in 88 overhead claps to get back. Back at the flag we performed 1 merkin, 9 squats, 8 forward sir fozzio arm circles and 5 reverse sir fozzio arm circles. All is well back in good old 1985, I mean 2025.

Prayers and praises were said and a few announcements mentioned. Great to be out there with you fine HIM this morning. MIAGD!

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9 Bootcampers and 6 Accelerators were out this morning. After Pledge we moseyed onto greenway for a partial neighborhood tour. We made 1st stop at cul-de-sac for warmups and then were back on the greenway to make our way over to the Thang: Triple Nickel w/ Merkins on the hill where YHC grew up. We then moseyed our way back to the flag with some Pearls on a String along the way just in time to squeeze a few extra Merkins in.

The PAX felt inspired to call several audibles along the way which YHC obliged. Fruit Loop gave his seal of approval of the tour. Great fellowship this morning fellas.

Announcements: South Cary Picnic tomorrow, Last push for April Leadership Challenge!

Prayers and praises sent.

MIAGD!

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