After a perfectly stated F3 mission by Spayed, the rest of the Pax fumbled with the core principles. But at least we know F3 is always outdoors, rain or shine. Loop around the sheep and warmups by the abandoned house. Then a Dora on the trails with 100 mule kicks, 200 jump squats, 300 left/right LBC’s.

Then crawl bear up the hill, dips, monkey humpers, and some penalty burpees when the Pax forgot how to count. Then some perfectly executed traveling sets of Peter Parker merkins and Bonnie Blair’s. Reps were adjusted from 50 down to 20 because the Q is a merciful Q. Back to the flag right on time.

Prayers and praises for the new lives that have been brought into this world over the past week, Seahawk’s important mission, and big milestones for our little ones. Don’t forget to sign up for the AMBRR. MIAGD.

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15 for a sweaty start to YHCs 5th year with F3. After a warm up near the Tesla Superchargers, we were off to the Cary Parkway hill. A couple of treks up and down w with some merkins and squats thrown in. Headed to the office park fountain for dips and step ups. Dora followed up the stairs and around the parking lot till we hit 200 merkins and 200 LBCs. Back to the basketball courts for partner Mary. One partner does suicides while the other does the called an exercise. I’m a man of few words most days but I’ve spent 4 years listening, learning, laughing, and sweating, with this great group. I can’t accurately explain the ripple of positivity these mornings and interactions have on me daily. I don’t take it for granted. Thanks men

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15 PAX cii ok weed ground at FWD before the rain. 2 Mallwalkers, 1 late arrival from F3 Raleigh Drysdale who EH’d our FNG.

Pledge
Mosey to warmup – SSH, Seal and Overhead Claps, Merkins, Runners/Pigeon/Calf Stretches
Mosey toward bridge – Pit stop for squats
Lunge to middle of bridge, Bear Crawl to end of bridge
Set of 7’s on the S-bend hill – Merkins up top, Squats down low
Lunges back to middle of bridge
~5 Pull Ups OYO + 30 count BTTW
Mosey back to rock pile – Pit stop for LBCs (Centers, Left, Right)
Rock pile work – C4Gs, Overhead Presses, Tricep Extensions, LBCs and American Hammers
Back to flag for ChillCut and stretches to close

Summer Solstice Wednesday, prayers for family, gratitude for reflecting on the moments that gave us today.

Welcome FNG UnderDark.

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