On this day in 1991, eight people were sealed inside a giant glass structure in Arizona to simulate living on another planet. Dubbed “Biosphere 2”, the scientists spent 2 years running experiments (many failed), in fighting, and battling cockroaches. YHC intended to repeat that experience, but there were only 7 of us and an early request for more walking so I quickly modified the plan.

After a couple of Burpees for warmups, we grabbed a couple handheld rocks each and started our mosey.

Burpees x2
Irkins x4 by the baseball field, then through the woods to the parking lot for
Overhead press x8 then to the top of the lot for
Squats x 16 then over to the la Quinta back parking lot for
Popeye punches x32 then we dodged traffic and found a safe well lit driveway for
Hand release merkins x20 before making our way back to a parking lot for
Earl Grey x16 them down to the lower lot for
Rosalita x8 which reminded Fruit Loop that he missed Breezy. Then back through the woods to our start for
Eddy the Eagle x4

Dropped the rocks, some Mary (LBC, LSF, Cockroaches, SCS+pigeon)

Announcements: Bowling, q school, and some other things I forget

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Moseyed to Whole Foods for warms ups
Moseyed to Duke Building for suicides
7s on the hill at end of parking lot with Burpees and Starjumps
Partner Dora with Merkins, WW1s, LBCs
2 for the Cleaver
6 for the Ocho

Remember DEET’s family, Vegemite’s mom and Enhancement’s calf in your prayers.

MIAGD

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Hard and heavy on both fellowship and accountability in our discussion topic of HONOR. The Code within this F3 group of men that we all subscribe to, what we’re always trying to achieve by picking up the 6, encouraging guys to do more, do better, getting involved in stuff, to always to increase quality in whatever they do…you really can have it all in F3. The definition of Honor is different for different men. And its definition has certainly changed over the centuries. But one thing is certain. This group we’re in, and the F3 code of conduct that is stronger in our hearts because of it, holding each other accountable, pushing to always do better in sport, family, community and relationships in general, is a true gift from God to us. Make America Honorable Again. Peace out.

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Hard and heavy on both work and music, but also… high mileage? You really can have it all at SWWingers.

This morning was simple. Partner up. Basically run through a never ending DORA where the exercises changed per song instead of count. Pickle provided some sneaky 2+ mileage. It went something like this:

– Blind / Korn — Kettlebell swings
– Why Go / Pearl Jam — Squat Thrusters
– Eulogy / Tool — Pullover Press
– Don’t Tread on Me / Metallica — Alternating RDLs
– This is America / Childish Gambino — Alternating Rows
– My Own Summer / Deftones — Alternating Lunges
– Bang Bang Baby / Stone Temple Pilots — Alternating Single Arm Swings
– Not Like Us / Kendrick Lamar — Squat Thrusters
– Geek USA / Smashing Pumpkins — Pullover press

Then we finished things off with an alternating partner burner:
– Swings x 20 Dirkins, Irkins, Dips
– Freedom / Rage Against the Machine

It was an HONOR to lead.

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A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

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9 PAX joined YHC for the best kettlebell workout today in South Cary. We started with a 15 round EMOM which consisted of 5 KB Swings, 5 High Pulls and 5 Thrusters each round. After that, we moseyed for a breather and then did 11s in the parking lot. Curls for Girls and OH Tricep Ext were the exercises performed and carried the briefcase alternating hands each direction in between. We finished up with some pull-throughs, burpees and merkins. Sbarro pulled in right before COT and performed penalty burpees for being late. We only did 5 since he did bring coffee. YHC took us out lifting up all the spoken and unspoken prayers & praises.

Lots of stuff going on check Slack for more details

MIAGD gents!

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Near record numbers for an escalator! Today we discussed success, what it looks like to each of us, how our perception and others perception impacts success and what part vanity plays in all of it.

Great conversation, each of us added our thoughts and experiences. We ended with some passionate stories that some decided to share and a great reminder that the image and items of success are ultimately worthless and can be taken in a moments notice.

If you are a believer: chase him like he chases us. If you aren’t, and have questions reach out and we can discuss.

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Glorious Friday! Makes you want to say “how fine is the grind!”

10 solid HIMs for 5 rounds of exercises.
Baseline reps for each round:
– merkins X 10
– goblet squats X 15
– swings X 10
– overhead press X 10
– deadlift chin raises X 10
– cleans X 10
– kettlebell marches: 20 seconds.

Run the pickle after each round and then roll your D20 dice to see what you add:
1-5 = +10 reps & 20 seconds
6-10 = +6 reps & 10 seconds
11-15 = +4 reps & 5 seconds
16-20 = +2 reps & 0

Simple and effective. Mary at the end + suitcase grip strength laps.

Grateful for this group and F3. Prayers for travels and mercy all around.

MIAGD & PDBIYL!

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And that’s all she wrote for the 3rd annual South Cary CSAUP; The 2024 Highland Games.

First things first, BIG UPS to the allstar SAG crew led by @HGTV. You HIMs made this entire CSAUP as effortless as it could be for the participating pax with the support you provided. The crew spent their time, energy, and even their personal funds making this happen for us. TY4FL. YHC, for one, feels surprisingly fresh after running the 12.5 miles and I am going to attribute that to the support crew.

Also a big round of applause to Poncharello, who travelled all the way from the other side of the county (Wake Forest Region) to play the bagpipes and send us running into the GLOOM. SCary is entirely grateful. After a short speech by our very own Nantan, Pocharello wowed us with his musical piece (star spangled banner) in theme with the Scottish Highlands. With that we picked up the shovel flags and collectively hit the road.

@Kitty Litter and @Jigglypuff led us to the entrance of the Greenway where we were instructed to do some warm ups and light stretching. A nice appetizer to what was to come.

First hiccup of the day when the peloton took a wrong turn and ended up on the wrong trail, which we quickly remedied. On the right path and a mile of jogging, we arrived at #ao-fri-slipperywhenwet.

Thang 1 – Our Qs @Amway and @Spayed had the pax teamed up in 3s and had each team find a throwing rock. One team-member handled shot putting the rock over a swampy field while the second and third team member performed dips in the shelter and bear-crawls in parking lot, respectively. When the shot-putter finished his turn, duties were swapped among team-members. 4 rounds and we were done. Winning team won the prize of having to do 5 less burpees than the 10 the losing teams had to perform. Mosey on to the next site.

Thang 2 – Arriving safely, we were greeted by the @Hallmark and @Water Wings at #ao-wed-pointbreak. We were broken up into several teams and we went team vs team pushing two vehicles up the parking lot. The pax were skeptical of the claim that the vehicles were separated in weight by a mere 10 lbs. This was one heck of an effort pushing those vehicles up a slight incline. Done and dusted, we all picked up the shovel flags and moseyed onto the next site a mile up the road.

Thang 3 – #ao-tue-flirtinwithdisaster was our next destination and the Qs here were @Joe Smith and @Banjo (Carpecker). Pax were divided into 2 and one half went to the muddy field near the Greenway entrance for some stubby log tosses while the other half stayed to do a round of caber toss. These strong man exercises were accompanied with Popcorn Marys. Tough stuff here.

Thang 4 – One of the few climbs in the route to reach our destination at #ao-fri-shepherdswatch. @Astro and @Flintstone divided the pax into 4 teams and YHC was marvelled at the efficiency at which the teams were assigned. Almost like grabbing a ticket at the DMV in the form of @Flintstone assigning each pax a number as soon as we entered the location one by one. Good stuff fellas. Tug-O-Wars was the main course here and the smiles on the faces of the pax made it known that we all had a jolly good time. YHC has a grievance that almost all the rounds were won by the team that was pulling on a slight downhill. Conspiracy theory maybe? Shovel flags in hand, the pax headed to the next site, the longest stretch of 1.6 miles.

Thang 5 – Arriving at #ao-sat-lochnload we were surprised to see flag poles, pallets, cinder blocks, ropes, and @HGTV’s smiling face. This surely meant he had something deviously painful in store for us and indeed he did. 4 teams pushed a pallet with a bunch of cinder blocks. The challenge was to go from flag to flag while pulling these pallets with one teammate on board. At each stop, we had an assigned exercise administered by a SAG crewmember. Tough stuff again.

Like the half-time intermission for any competitive event, we were rewarded with one at this point. A cornucopia of cut up fruit, rice-krispies, pickles, mustard, water, gatorade, etc. awaited us. YHC has another conspiracy theory that the guy who was in charge of the bananas accidentally bought plantains instead. I should probably have put eating those plantains as Thang on its own.

Thang 6 – Refreshed the pax were surprised by the unveiling of 4 heavy and dusty tires and a 12-foot long 4×4. This pole was used to carry those 4 tires all the way to #ao-mon-kryptonite and the pax were expected to chip in and take turns without ever laying the contraption on the ground. Running was kept to a minimum because of the awkwardness and weight of the whole operation.

Thang 7 – @Life Alert and @Texas Ranger awaited us at Java Jive and the makeshift #ao-wed-hulkamania site. We threw kickballs into surprisingly flexible and mobile human basketball hoops while lunges were performed for a make and burpees for a miss. It was deemed a race by the Qs so I don’t know if YHC saw even one properly executed lunge or burpee. Regardless, we can all agree that the human-basketball-hoop was the real MVP of this basketball operation. It wasn’t about the shot, it was all about how well the human-hoop moved to assist the making of the errant shots.

Flags on hand and the tire and pole contraption in our collective hands we were off to our final destination, #ao-mon-kryptonite. These final 1.5 miles were tough sledding, but in the end we all made it back, which YHC was grateful for.

COT: SCARY picnic on the 19th of May, various blood drives for you to be a part of, Respect and Honor week coming up, and the naming of FNGs Tide Pod, and Sunkist. Prayers and Prayers!

Float like a butterfly, sting like a bee. This is how YHC feels after completing the whole route wearing a 20lb ruck-vest (well, the floating part, not the stinging part). It was a great honor to be a part of this operation and once again I want to point the spotlight to the SAG crew. Even though they did not shed a single bead of sweat they still managed to become the MVPs of the CSAUP. Also great thank yous to all the volunteering Qs who showed us a great time all while challenging us at the same time.

Love to all.

MAKE IT A GREAT DAY!!!

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Loch & Load – as little John said “SQUATS, squats, SQUATS, squats EVERYBODY!”

Burn the ships, burn the boats and BURN THE LEGS.

Today the PAX kept it simple. After the pledge and a quick dynamic warm up and mosey we got to burning our legs.

20 squats – lunge to the light pole – 20 squats repeato!

Big 4 corners – with more squats!

Back to the flag for a final set of squats and some Mary!

dash and Highland Games – sign up! 2ndF opp on Jan 22 at Carolina Ale house. Hit up Doula for deets.

Prayers – kids going back to college, parents dealing with cancer, dealing with grief, speedy and healing recovery for our loved ones.

Great crew this morning, thanks for the opportunity to lead. MIAGD!

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