Waves begin with wind blowing on the surface of the water, which creates ripples. Those ripples become like little sails that catch more of the wind’s force and transfer it into bigger ripples. The bigger lumps eventually gather speed and spread out, turning into swell. The swell moves through the sea in a complex spiraling motion that gives them “feelers” or “legs.” When a swell moves through shallow water, (approximately only twice as deep as the swell is tall) those feelers touch reef, sandbar, rocks and the swirling energy “trips.” The top of the swell continues at the original velocity while the bottom part stops short, causing the swell to heave up and over itself and pitch into a breaking wave. – Yogis

16 PAX paddled out into the breakers with the Big Kahuna – Cherie Berry at the helm.


  • Fazio Arm Circles x 20
  • SSH x 20
  • Windmills x 20
  • Merkins x 20
  • CDD x 20
  • Putin x 20
  • Regular x 20
  • Sarkozy x 20

Utah is passed the Q and the PAX shred through the trees over to the big break #BFH (Big F’in Hill) (where is this #BFH you say? Should of been there bro… #secretspot)

Never surf alone AKA partner up

Partner uno Shreds Gnar (sprints #BFH) until partner dos finishes the called exercise and Flapjack PAX await next exercise in Plank

  • WG Merkins x 20
  • LBCs x 20
  • Mountain Climbers x 30
  • Homer to Marge x 20
  • Merkins x 20
  • Heels to Heaven x 20

PAX shred back to DP sprinting last leg to la playa de Mary – Cherie Berry takes back the Q

  • Freddie Mercury x 25
  • LBCs x 25
  • American Hammers x 20
  • Reverse LBCs x 25
  • Fort Mill Special – Gravediggers 10 each side



Tongue and Groove needs to be on a BRR team… and if your not you should too –

Sun Country to set up 2nd F – Whiskey tasting event – more info to come

From Maize:

May 26th – Memorial Day Murph @ Pullen Park, 7am (No Crucible, North Hills or Zero Hour…..all are welcome). Darby is the Q

May 28th (GREAT OPPORTUNITY)– Player’s Retreat from 7-9 pm. Crotch Rocket from F3 Nation will be in town to share expansion and the future of F3.  You will get a sense of what’s happening with the F3 movement on a broader scale in the southeast, it’s amazing. No RSVP, just show up and bring a newer PAX member. I’m a HC.

May 31st  -F3 Dads @ Fletcher Park, 9:30am start. Wendell Gee & Au Pair are the Qs

June 14th – Susan Komen Race, only a month away. Sign up! http://nctc.info-komen.org/site/TR/RacefortheCure/DUR_NCTriangleAffiliate/1931858121?pg=team&fr_id=4016&team_id=292689