Strong crew for a tabata style beatdown this morning.

Playlist was on point, sourced from a “Throwback Hiphop” playlist on Spotify. Pax came to the realization of how heavy on innuendo many of these songs from our distant memories were. Shipyard giggled multiple times as new songs came on. The hammer dance was done. And HG tv 5 3 was a new convert to early hip hop as he realized “there is rap music you can actually understand the lyrics to”. All in all, a fantastic morning.

Sign up to Q. If you can bootcamp, you can kettlebell. If Astro can do it, so can you.

The post [ao-wed-hulkamania] 2025-04-02 Q’d by OTW (On The Way) appeared first on F3 South Cary.

What a great morning at Waverly Place! We had multiple EC options and a strong running contingent during the main event.

After the AO Inspection EC by me and Hallmark, 11 PAX returned via a pearls on a very long string through some parking lots to Ritter Park where we spent about 5 minutes doing curb irkins and pull ups. Quick wave to the Hulkamania PAX and we set off on our return journey via Loch Lomond and the tent-guy-cut-through back to Waverly. Some ambitious exercises at the high ledge by the fountains, featuring the ‘half time’ ALRSUs. Back to the flag just in time. Rejoined with the 12 runners for COT.

It was a last second Q pickup, but I was glad for the opportunity to lead. MIAGD!

The post 2025-04-02 Q’d by Jigglypuff appeared first on F3 South Cary.

1 for a Rip through Bond Park lead by none other than Riptide himself. Ball field partner work was the call. MIAGD!

The post [ao-downrange-carpex] 2025-04-02 Q’d by F3 South Cary appeared first on F3 South Cary.

Three PAX for an early morning A.S.S. Prep. As advertised, we took the long way ’round and found ourselves at the Waffle House. We let them know next Tuesday may be a touch different and they were all like “bring it!”. Conversation around the table drifted toward best strategies for eating quickly, counting booths, and what songs should play on the jukebox.

See you next Tuesday Space Cowboy!

The post [ao-tues-mojodojocasahouse] 2025-04-01 Q’d by Yoga Mat appeared first on F3 South Cary.

Glorious morning to get doughy with it.

8 HIMs opted for the 5.5mi black diamond route which turned out to be more like 5.28mi. You are all still champions in my heart. YHC stuck with a more inclusive option.
Great coffeteria attendance and JRI collab. Shout out to Kiffin for buying the brew, thanks much!
MIAGD!

The post 2025-04-01 Q’d by Spade appeared first on F3 South Cary.

This morning’s workout was pollen-free—thanks to Mother Nature finally doing her laundry last night!

Parking Lot Dash: unusual amount of cars as we ran lines in the Lowes grocery store parking lot.
o Side shuffles, because moving sideways is clearly more practical than forward.
o Karaoke runs, with form so impressive some guys nearly sang actual karaoke.
o Sprints, aka “pretend like you’re trying to beat someone else to not be last.”

Rocking the Rocks: Moved back to the park to pick out some rocks for a solid lift—because who needs dumbbells, when you can find random heavy stuff in nature.
o Curls for the Girls (Or Yogis preference)
o Squats, because “leg day” is every day.
o Overhead presses, avoiding dropping rocks on our skulls.
o Lunges, the universally acknowledged exercise of regret.
o Halos; still unclear if this makes us saintly or dizzy.
o RDLs—Romanian Dead Lifts (or Really Dumb Lifts, depending on your rock choice).

Wrapped it all up with some dips, step-ups, and calf raises.

Make it a Great day, remember: If your rock is heavier than your ego, you’re doing it right.

The post 2025-04-01 Q’d by Dumas appeared first on F3 South Cary.

4 PAX
4 Rucks
3 Sandbags (60)
1 Slamball (20)

20 minutes out down Tryon
Bent over sandbag rows to failure
Back to the flag
10 burpees OYO
10 merkins

YeeHaw virgin ruck!

Pass desanbag bydee left hand side

Announcements: Highland Games / SCary Picnic

COT

Prayer

The post [ao-tues-justruckit] 2025-04-01 Q’d by Punch Out appeared first on F3 South Cary.

2 ventured across the border for a little Smoke and Mirrors trickery and fun. We went Rip’ing around the park and there was even a phish siting.

MIAGD!

The post [ao-downrange-carpex] 2025-04-01 Q’d by Kitty Litter appeared first on F3 South Cary.

A beautiful morning to get after it with a group small in numbers but mighty in effort. We kept it simple with a promise of no foolery this morning despite the date.
Warm-ups back by the middle school then back to the park entrance for the thang.
21s with jump squats and merkins. Started with 7 jump squats and 14 merkins. Ended at 14 jump squats and 7 merkins.
4+ miles covered and even enough time for a little Mary to close us out.
Thanks to the site-Qs for keeping me company, the hospitality, the koozie, and the coffee. Real top notch HIMs.
Prayers for Van Gough’s dad.

The post [ao-downrange-carpex] 2025-04-01 Q’d by OTW (On The Way) appeared first on F3 South Cary.

The YHC Astro joined a group of 11 other Pax at F3 Asheville’s Northbound AO for a Sled Dog Q. I wouldn’t say it was a particularly well-planned and well-executed Q…but the Q showed his respect for the Pax by ending COT at 0615.

I’d highly recommend getting out for some posts when you’re downrange. It’s fun to see the differences in what other regions do compared to us. There was a guy there that that really looked like riptide, long curly gray hair sticking out of his hat and all, and I wanted to ask him for a pic, but didn’t.

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