What a glorious morning to lead the the PAX.the weather was fantastic and the fellowship was even better. We started out with 2 laps around the church and quickly circled up for some SSH’s and good mornings. Next up 11’s in the parking lot (Merkins on one side Boat Canoes on the other). From there we headed over to Mookies Pickle and did 11 merkin/boat canoes at 3 corners and 12 of each at the final corner With about 10 minutes left we took the long way back to flag and proceeded to plank hold while random pax jumped rope.

3 + miles was achieved and we hit 100 merkins & boat canoes.

We had multiple ruckers and a big turnout of folks for the EC.

Grateful to lead the pax and prayers for Petey, My M for a speedy recovery from her surgery and safe travels for Sparky as he heads back to Wisconsin.

Welcome FNG Yogging!!!

Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: men learn as they teach.”

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Ran a full tour of the MacGregor Village and surrounding area with 10 stops of 20 merkins, LBCs, and squats. Then back to the M.V. flag for 3 rounds of 10 pull-ups and Abs.

Pax led Mary

Water Wings has your Q in 2 weeks

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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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Three for the blue collar one mile EC. Wings showed up on time and brought two seminarians that live in Texas who lodged lakeside at the Wings estate for the week whilst taking a class at Shepherd’s seminary.

Mosey, warmups, mosey, pickle with a cherry and CDDs/LBCs, then balls to the wall and squats, then 60%/80%/100% runs x 6.

Much to the YHC Astro’s chagrin another FNG named Jared was not named Subway. 0 for 2!

-Unitard

The post 2025-05-16 Q’d by Water Wings appeared first on F3 South Cary.

8 bootcampers and 1 Rucker
on a muggy morning for a good bootcamp beatdown = guaranteed sweat drenching! After the pledge, we moseyed over to southbridge for some warmups (SSH, Imperial walkers, Good Mornings, Scary stretch, merkins). Headed over to Arthur Pierce for Thang 1.

Thang 1 = run up Arthur Pierce with stops at every light. Merkins and lunges at each light until the final light.

Headed over to the pool parking lot for Thang 2.

Thang 2 = partner Dora with pickle run. 100 burpees, 200 shoulder taps, 300 plank jacks.

Moseyed back to COT for 5-minute Mary. Hollow body hold, slowzy ankle taps, slowzy Freddy Mercuries…rinse and repeat until time is up with minimal rest between.

Salamanders game coming up, honor and respect week next week, Murph challenge.

Prayers for Petey, Kitty Litter’s M at work, my coworker, all going through tough times and dealing with difficult decisions.

Great work by the group. Thankful for the leadership opportunity.

MIAGD!

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YHC is grateful for the opportunity to lead this fine group of HIM on his 4 year F3 anniversary. The beatdown itself was a standard IC Light beatdown (11s on the hill and 4 corners with legs and core primary focus), but this one meant more to YHC for some reason. The workouts are a great opportunity to improve one’s self and an opportunity to encourage PAX around you, but the bond and friendships that form as a result are life changing. YHC had that on his mind the entire workout. You all are loved and appreciated more than you know. Keep up the good work SCary!

Continued prayers for Petey and Yogi and a new prayer request for YHC’s best friend Chris who was diagnosed last week with prostate cancer.

High Respects and Honors next week. Get you a six pack they say…

MIAGD fellas!!!

The post 2025-05-14 Q’d by IC Light appeared first on F3 South Cary.

5 HIM got it done this morning at JIU.
modified BLIMPS around the cul-de-sacs. Burpees, Lunges, Imperial walkers, Monkey humpers, and SSHs.

then a partial Dora including the #pull up challenge, merkins, and squats.
with a bear square timer. (IYKYK)

finished off with some Mary.

it was an honor to lead you fine men this morning.

The post 2025-05-12 Q’d by Gizmo appeared first on F3 South Cary.

The dome prevails!
Great morning to try out some new thangs. Thanks to the PAX for their patience.

Thang 1- Field of Dreams. Partner up, take a base on the field aka corner of parking lot, each corner assigned an exercise. PAX at home base aka 4th base execute 10 burpees while all others AMRAP. Then run to first to relieve that team, all teams advancing a base. Rinse and repeat.
Thang 2- F3 baseball. New partners, new field, new exercises. Each base assigned an exercise where the PAX must work together to achieve 100 reps. Start spread out one team per base. Once done, advance a base. If you catch the team in front they do 10 penalty burpees (some selectively heard 2).
Clear as mud?

Fun times with a great crew capped off with delicious brew.
MIAGD!

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Started at 530. Mosey, Warmup, Mosey.

Thang 1
Set of 21s on the hill.
13 lunges at bottom
8 CDD at top
Math makes that 21 total or 126 total reps completed.

Mosey on the private Greenway back to the neighborhood behind HT.

Thang 2
standard Dora of
100 Merkins
200 Squats
300 LBCs

Mosey along Tenten to get to 5k mileage
Ended the workout with Mary:
WW1
Lindsey Lohan

COT includes prayers for @Deet testimony, @OR upcoming tests, @Promo grandmother-in-law

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7 gringos for a cinco de mayo celebration.

5 stations
5 reps of 5 related exercises
5 rounds

Merkins
Squats
Mary
Lunges
Planks

Modified as needed due to time constraints but completed 5 circuits.

Shut in was 5th in the All You Got to the flag and he had the honor of breaking the piñata with a driver. All it took was one swing.

Tamarind candy was divvied up.
Churros and Coffee were served.

Kirkland knows a gentleman’s establishment in every town in Eastern NC and many in the western part of the state.

“You are the average of the 5 people you spend time with” – Jim Rohn

We are blessed!

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