**Backblast: The Jordan Finals Tribute Workout**

*Date*: April 12, 2025
*Location*: Lochmere Parking Lot

On this fine day in the year of our Lord, 2025, a ruggedly handsome group of HIMS assembled to channel their inner “His Airness.” The workout paid homage to Michael Jordan’s NBA Finals flu performance—a legendary display of grit and determination.

With the silky rhythms of the *Space Jam* soundtrack to keep them in the zone, the men set out on a range of challenges that mirrored Jordan’s versatility:

1. **Shuttle Runs** – For that fast-break speed.
2. **Defensive Drills** – Hustling like MJ in his prime.
3. **Kettlebell Swings** – Building strength like a champ.
4. **Hill Runs** – Pushing through with Jordan-esque resilience.
5. **Rounds of Push-ups, Pull-ups, and Squats** – Because greatness demands reps.
6. **Layup Drills** – Some stayed in their lane; others showboated with long-distance shots.
7. **Final Feat**: A 250-yard car tow of a 2014 Ford Escape – because why not?

It was a performance worthy of the GOAT himself, with camaraderie and effort shining through every exercise.

**Announcements**:
– Check Slack for all the happenings this weekend.
– Haven’t signed up for the picnic? What are you waiting for?
– Highland Games are coming—don your kilts and show up in style!

**Inspirational Note**:
Life is a team sport, and we all need someone to lean on—just like MJ needed Pippen to conquer those legendary moments. Take a moment today to check on someone who might be in crisis or simply someone you haven’t heard from in a while. A small gesture can mean the world. Together, we can lift each other up and keep pushing forward.

**#NeverAlone #BeLegendary**
Great work today, gentlemen. Let’s keep hitting life like MJ hit those clutch shots.

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It was a beautiful morning in SCary and 24 strong posted to take advantage! The clock struck 6:30 and a disclaimer was stumbled through. The pledge was pledged and we left the parking lot on a slow warm-up mosey. Some went right, most went left down to the tennis courts for some flying warmups.

Half ran the pickle, half AMRAP’d the called exercise.
SSH
Mountain Climbers
Plank Jacks

Depart the tennis courts and over to the first round-about. This is where I called Dora’s pet mouse, “Speedy Gonzales”.
12 burpees
24 Merkins
36 squats
While your partner sprints the round-about.

Then we did an 8+2 up the hill to the flag. 8 steps bear crawl, 2 merkins, wash, rinse, repeat to the flag.

At the flag repeat the “Speedy Gonzales” on the larger round-about
12 burpees
24 Merkins
36 LBC’s
Afterwards, reverse it.

Drop down for SCary stretch and afterwards, slow mosey to the bottom of the parking lot.

Rolling sprint up the parking lot to the flag, recover mosey around the round-about and back down the hill.

Rolling sprint up the parking lot half the distance and then circle up for popcorn Merry. We finished up with an @amway honoring set of 20 Merkins.
PERFECT!

NMS
– Perhaps the weather is such to put away the oodie till next season
– Shoutout to @amway for putting on a spectacular F3 challenge – the bar has now been set pretty high
– Thank you for all who posted this morning! While yes, I do enjoy the energy of a smaller group, you just can’t beat the energy of a large group on occasion.
– As discussed in COT we have an amazing culture in SCARY! We each contribute to that culture one way or another and we shouldn’t take it for granted.
– I am honored to count each of you in my circle of friends!

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2 site Qs and a former Site Q of FWD met in the foggy gloom at Marla Dorrel Park.

We started with a quick warm up of
– Side Stratal Hops
– South Cary stretch

Then we moseyed up the greenway towards the bridge for a few thangs.

– Thang 1: Set of 7’s up the power line path with Burpee’s and Squats.

Moseyed to the bridge.

– Thang 2: Lurch lap to end of the bridge alternating between Balls to the Wall and People’s Chair. Bear Crawl back to the middle of the bridge then Lurch lap to end of bridge.

Moseyed half way back to the flag. Had each PAX call an exercise then Moseyed back to the park.

– Thang 3: Three Corners around a pickle. 1st corner 5 merkins, 2nd Corner 10 squats, 3rd corner 15 LBCs. We did four laps each ascending 5 reps per corner.

Moseyed back to the flag for COT

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As everyone knows, today is national Opposite Day. As such, we celebrated with an inverted workout…which had to be modified a bit due to the FNG being there.

Welcome, mission, core principles, disclaimer and then…popcorn Mary to start the workout!

Properly maryed we set off for a set of inflating and deflating SPMILB. Start with one exercise and then add an exercise at each street on the lochwood loop. After stop 6, turn around and drop one exercise at each stop.
Squats – 5
Plank jacks – 10
Merkins – 15
Imperial Walkers – 20
Lunges – 25
Big boy sit-ups – 30

After that, we moseyed over to the dock for our warmups and stretches. Then back to the flag for the pledge and HAND.

Standard announcements. Lots of buzz about whatever AKOA week is. Prayers for grace and patience over the weekend after some over exposure to our children this week for some.

Welcome to FNG Spokes! MIAGW, gents.

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8 bootcampers, including FNG Sergei, identified as a group of 20 Pax on this 18 degree morning. Check! 1 run bro joined at COT.

FNG was properly welcomed with mission, core principles and legal disclaimer. With that out of the way we moseyed over to the medical complex for standard warmups.

Then over to the rehabilitation center hill for a set of 7s with diamond merkins and jump squats.

Completed that and then headed over to the Cary church of Christ parking lot for 4 corners. 3 rounds of 10, 15, and 20 reps. CDDs, American (non-sledge) hammers, merkins and LBCs. Bear crawl from corner 2 to 3 and lunge walk from corner 4 to 1. After 3 rounds it was observed that some Pax were not giving full effort, which is unacceptable at an Astro Q. Once chastised, the pax were told there would be one more round with full effort. Properly invigorated, two pax who had been in the middle on the previous rounds now led the pack.

Back to the flag for COT and naming our Lochmerian FNG who hails from Siberia by way of Canada. He did not think it was cold.

Lots of car alarms at coffeeteria. Grateful the coffee was brewed and not mixed.

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We had a visitor from ENC and a couple of PC bros join the LnL fun this morning. Quick disclaimer, no flag, mosey out. Wait the flag arrived and so did Jigglypuff, the pledge. Over to the lake for a warmup but no swimming.

Pearls on a string aka dopes on a rope was the plan. The pax were confused as we passed the casa’s de IC and Wings, but YHC had better plans.

Squats
American Hammers
Merkins
,
Hello Dollys (in the Fleder driveway)
Elbow 2 Knees
Y-Squats

Jack Webs
Outlaws
Elbow 2 Knees

Squats
Merkins
Irkins
Travoltas
Heels to heaven

HAND!

DDD-222, HG25 4.19, SCary Picnic 4.27. Reminder that we are not promised tomorrow, MIAGD men! The peace pipe was puffed and passed.

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4 HIMs started the morning with a slowzy EC followed by 12 for the ME.

Started with a trip up the Tryon Hill doing the warmup as we ascended and descended. Headed to the business park on Tryon and Cary pkwy.

7 if diamonds was the thang. Exercises at 4 corners in multiples of 7. Burpees (7), jump squats (14), “lemon squeezers” {a quick boat/canoe basically} (21), and calf raises/lunges (28).

Back to flag for diamond merkins and a chicutt to finish

DDD Feb. 22. Prayers for gravelmouths mom recovering from surgery and water wings family with the recent passing of his grandmother. MIAGD

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Back in ’17 the only Tuesday workout was Field of Dreams until an up and coming rising star, who would one day invent the Maynard and another day invent South Cary, planted a flag at Kids Together Park and using the music theme would name it Flirtin with Disaster and give us bacon at the first hard launch of the site.

To pay hommage to the history of FWD YHC decided to repeato his first Q. You can read about it here: og.f3carpex.com/pick-up-your-6/

Jack Webbs was the name of the game.

One major modification that was NOT beneficial to us in on the bridge we swapped out crab movements and instead did Balls to the Wall Shoulder presses (1) to Aussie Mountain Climbers (4). We got to 4 or 5 and the Qs shoulder would have preferred stopping at 2!

When I gave some instructions there was some gasps but one hero in the crowd (it was dark not sure who – Useful or Dumas I think?) said it best (I’m paraphrasing), “Wow those are gonna suck, but I’m excited to do it” YES! You get it!!!

Ok then we came back and the Q asked if anyone has yet to Q before and Deet stepped up so YHC put him in the middle of the circle, instructed him on how to call an exercise, and then let him loose! He killed it! We then gave his 3 praises and 3 improvements to work on.

He’s now ready to Q! One of you spreadsheet box checkers can probably check a box if you get him signed up. It’s a very warm lead hah!

GREAT morning with these guys, really enjoyed it! Loved the full participation by everyone. Bubba gets a shout out for his last lap sprint so he could get a BIGGER rock. Atta boy!

MIAGD!!!

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11 arrived at the flag at 0630. There was no known Q and no DR Q in sight. Only one man could fill the same colored shoes at such a moment, Yogi SPOKE UP! We moseyed to Java Jive for a warmup/wheel of pain/circle of grunts. It was a Q school of sorts. Then we moseyed back to the flag for 1 Mary call by the advertised Q, who was at the mailbox. Extended COT with three monologues. MIAGD!

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Co-Q Credit: Kitty Litter

4 for a non-:turtle: EC down to Kildare and back. An additional 30 gathered for a New Year’s Day Region-Anniversary Site-Launch extravaganza! We had an FNG, so we stumbled through the mission and core principles on the way to a FOLLOW ME around the small pickle to the dock for warmups. The PAX counted off by 1s and 2s and we headed for the rock pile.

Kitty Litter kept the 1s for rock work and Jigglypuff took the 2s for 7s on the hill. We flipflop’d after 10 minutes and repeato’d. Reconvene to put the rocks back and mosey to the flags.

At the flags, Mary consisting of the exercises created by the PAX last year – the M2H, Stingray Merkins, Stifler’s Mom, and CFH2M. Serious thanks to OTW for breaking up the motif – maybe we can explore a different part of the body this year.

COT where we named FNG Bruce ‘DeVito’ since he is the self-proclaimed shortest of his brothers. Hope to see him out again soon!

Prayers lifted up for Jerry’s family and for the new babies in our region (Brie spoken, Renfield unspoken). Huge praises for 2025 and our region – what a privilege to be a part of this and push to make each other better every day.

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