We moseyed and merkined.
Spotted a few frogs, no snakes,
and some stairwells.
Listened to chirping birds and trucks.
Happy earth day

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Site Qs along with the flag were on spring break. We started out with jog down the greenway Indian run style. Next we ran up the hills and under the Kildaire bridge with merkins at the top of each side.

Mosey to Ritter Park for some abs and arms. A few pull-ups there as well.

8 mins left and a mile from the location the flag is typically posted so hustle back for a have a nice day.

Coffee was not had but pollen washing is needed. Astro did not attend.

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Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

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Traditional route here. Around the lake, up Kildare, down Tryon, up Cary Pkwy, down Lochmere Dr.

Topic of the day: accountability. What men in your life are you accountable to? What guard rails do you have in your life to keep you in line? What areas of your life do you need accountability? What guard rails would need to be put into place to protect you and your family?

We all have sin in our hearts, and nobody is immune to temptation. Whether it is fitness, spiritual, financial, porn, diet, anger, soft porn in your twitter feed, working too much and giving your family leftovers, the list goes on… Connect with another pax, be vulnerable and encourage the men around you.

Thank you men for being vulnerable and being willing to challenge me.

The post [3rdfaccelerator] 2025-04-12 Q’d by Water Wings appeared first on F3 South Cary.

**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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Where do I start? I planned an EC run to meet my Nantan and bring him back in to the flag.
The good news: I found my Nantan
The bad news: he was prairie dogging so bad, that he was walking back to the Circle K (not for coffee!)

10 HIMs joined me for the bootcamp while JP split home for an early conference or to clean his shorts. Not sure we’ll ever know for sure.

Warm-up lap through the hood behind the Teeter with two stops along the way for stretching.

Thang 1
After a successful game of chick across to Publix, the pax begin a snake around the lot with exercises increase the reps by 10% each time
10 T-merkins
11 American hammers
12 R (an exercise that started with R)
13 Incline merkins
15 Flutter kicks
17 F (a second exercise that started with F)

Thang 2
The pax rejoined with two mall walkers for 4 corners. Exercises were crowdsourced to give the appearance of no plan, but in fact there was a plan all along…
After 3-4 rounds of 4 corners, 4 corners was suspended for 90 days.

Mary
Back to the flag for 3 LBCs

Prayers for ankles, tick bites, wrists and Petey were lifted up.

Lead well and MIAGD HIMs!

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The SCary PAX converged this morning at a true fitness mecca: Waffle House. Thanks to the genius of Yoga Mat for dusting off this CSAUP a mere two weeks ago and bringing the crazy idea back to life. It went kind of like this:

1 big and dense waffle
2 eggs
2 pieces of buttery toast
Hash brows/grits (def not tomato)
Bacon/sausage (def not ham)
5K (3.00 to 3.16mi depending on watch and route)

Various techniques were observed to get the food down quick. Thread your favorite below.
A good time was had by all and amazingly no one reported a Merlot.

Awesome to have Petey and FNG Cutco join us.
MIAGD!

The post [1stf-convergence] 2025-04-08 Q’d by Spade appeared first on F3 South Cary.

2 for EC. 10 for ME.

YHC brought traveling coupons, a 50# sandbag and 25# kettlebell, which made it 3 miles rotating through the pax. A few pitstops to change out coupons and get in some merkins.

We ventured into Ave of Estates and ran the entrance hill while swapping out for squats with the bag and overhead extensiona with the bell.

Back to the flag for some Mary. Boat Canoe was a fan favorite.

Rain held off for a beautiful morning to lead these HIMs.

Still room for the All-Star Special challenge tomorrow…

MIAGD!

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11 piled out of the big black van into a lonely parking lot. After deflecting a few questions about where everyone else was, YHC was able to pull 7 of the 11 off the playground for soccer in the outfield. 7 quickly turned into 6, losing another to the playground. YHC’s M showed up with coffee and then there were 5… so the game shifted to kickball which eventually drew in 10 of 10 2.0s. Kickball continued until we got the boot for 9am baseball practice.

Lesson learned
1. Hard for F3 dad’s to compete with spring break and spring sports
2. Roll with enough kids that you can field two and entertain each other

MIAGD!

The post [ao-scary-dads] 2025-04-05 Q’d by Water Wings appeared first on F3 South Cary.

Thank you to everyone who showed up to my VQ this morning and thank you to the Site Q, Amway for letting me lead the Q.

We started with some warm-up drills before getting into the Thang.

THANG:
A circuit of pull-ups, merkins, lunges and run around the big pickle. 10 sets total, so great job to everyone!

Announcements:
Highland Games 2 weeks from this Sat & SW Cary Picnic 1 week after that

COT:
Prayers for Sbarro’s kids, Pucnhout’s hand injury, Peter, continual wisdom and strength for everyone

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