8 PAX for a bootcamp & 3 for RC.
TGIF! Mosey to warm up to thang 1.
Four Corners of Mary to start us off:
– low slow flutters
– dying
– LBCs
Thang 2: Tic-Tac-Toe 3 in a row team battle.
1’s vs. 2’s.
One end of the lot had our board and the only way to pass off your chalk to your teammate was to knock out merkins, squats, LBCs X 5/each. (Person must also draw the line through)
X’s vs. O’s. Losers gets burpees, winners get merkins. 2 exhilarating games played with questionable tactics. Then team Indian runs back to the flag battling each other with the classic , , . A lot of people losing on paper.

Prayers and praises. Safety for people stuck in flood zones around the state and weather. Safe travels to our guy, Joe Smith, as he goes to smuggle hardware into Prague.

MIAGD. See you tomorrow.

The post 202427 Q’d by Brie appeared first on F3 South Cary.

9 bootcampers and 7 run clubbers this AM.

One last trip to the beach this morning to send out summer on a high note. Swimsuits were highly encouraged but YHC didn’t give that disclaimer until 5:44 so only YHC was appropriately dressed. Nevertheless we prevailed and started off on our journey with a mosey to the rest area. At this point one of the kids naturally started yelling ‘Dad I gotta go!’ so we pulled in, did some warm-ups, stalled and discussed pigeons on the beach, and something about ground hogs….

Anyways, continue back on our trip to Ritter for….

The BEACHBALL

Grab a beachball from the Qs trunk and lets begin. Various exercises together followed by a pickle where the mode of transit was beachball thrusters (throw your beachball at the top of the thruster then go get it). Exercises were heavily skewed towards Mary (gotta get that six pack for the last beach trip):

B ox cutters
E lbow to knee crunches
A merican hammers
C ockroaches (that are dying)
H eels to heaven
B urpees
A l gores
L ow slow flutters
L unges

Then we closed out with 3 amazing rounds of F3 Beachball Dodgeball which was enjoyed immensely by all.

HAND

Announcements
Deacon in Wake Forrest tomorrow
Odyssey in Green Level next month
Happy 7 yrs to Punch Out

The post 202420 Q’d by OTW (On The Way) appeared first on F3 South Cary.

A call back to these!

f3southcary.com/2023/01/13/202313-qd-by-jigglypuff/

og.f3carpex.com/time-to-get-a-little-spooky/

Spookiness was the theme. Playlist in the thread.

Warmup by the greenway.
Running around to the secret deck, pearlzing squats on the way.
Spooky Jack Webbs up to 13 on the deck.
Webbicides featuring Spider Merkins under the deck up to 13. This is where the rain really picked up.
Pearled squats otw back, stopping for a half-hearted haunt of the Swwingers crew.
HG called Superman’s and LBCs at the flag.
Since Trickle was our only repeat PAX from last time, he got the last call honor and called Dying Cockroaches. So very spooky.

We accomplished more of my original goal from 2018 by pressing on with the merkins in the Webbicide. Rain and the lightning at the end were beautiful touches.

MAKE IT A SPOOKY DAY!!

The post 202413 Q’d by Jigglypuff appeared first on F3 South Cary.

8 HIM and YHC played a round of CinderBall©️. After a brief warmup we grabbed some cinder blocks and a ball and made our way to a parking lot with less dumpster juice and divided into two teams. Amway smashed his cinderblock, Joe Smith smashed a slug, and the game ended in a 4-4 tie.

Thinking of the BRRers, come out to run or support the AmBRRers, 911 stairclimb.

Tried to paraphrase this quote at COT:

“The would is violent and mercurial – it will have its way with you. We are saved only be love – love for each other and the love that me pour into the art we leel compelled to share: being a parent; being a writer; being a painter, being a friend. We live in a perpetually burning building, and what we must save from it, all the time, is love.“
– Tennessee Williams

The post 202406 Q’d by Shipyard appeared first on F3 South Cary.

Today, YHC became the first South Cary Pax to hit 500 posts since the launch of our region. And what better way to celebrate this fine morning than with 500 merkins. 50 sets of 10 merkins, pearls-on-a-string style. I had led a similar workout a couple of years ago and it went over so well that it seemed like the perfect opportunity to do it again. This time the route was an out-and-back to the place where it all stared for F3 South Cary: Loch n Load. Round trip was 2.7 miles. I almost merlot’d shortly after the mid point. Our fearless Nantan Jigglypuff held strong and helped me find the strength to get through without any spillage. Shipyard, Joe Smith, and others kept up the encouragement. We all got through it together. We visited the Swwingers crew for our final set of 10 merkins. I think we interrupted their COT (sorry about that) which they were already in the middle of, even though it was only 0628.

Our COT went a little long. Lots of announcements and prayers and praises. Punch Out brought out yet another FNG (TYFYL). We named him Biles because he told us that what he does for a living is “probably over our heads”. He’s a runner–watch out!

The Swwingers crew came over to join us for a celebratory coffeeteria. They even brought extra coffee. Big thank you to Kitty Litter and Jigglypuff for really going out of their way to get me some sweet merch and some even sweeter Duck Donuts. Apparently Bagels was working this morning so he played a role in all this too. Really feeling blessed to be part of such an amazing group of men. I cannot thank you all enough.

Random thoughts:
– Term Paper was there for the original 500 merkins beatdown but he wasn’t there this time, and I’m sure he’s happy about that.
– Joe Smith is probably an above average attorney, but don’t tell that to FNG’s.
– Most Pax agreed that “football season” did NOT start last night.
– The first college football game was played in 1869 between Princeton and Rutgers. You’re welcome. Love, New Jersey

The post 202430 Q’d by Amway appeared first on F3 South Cary.

10 boot campers and 4 run clubbers this fine Friday morning. Pledge and we were off a short mosey. Warmed up behind Java Jive and then straight into a classic partner Dora, up the stairs and around the building was the pickle and merkins, LBC’s and squats were the exercises.

Next we moseyed down Kildaire and to the base of the infamous Kildaire stretch. Hill repeats were on tap with a variety of merkins and squats at each top turn around spot and WW1’s at the base. That left us 8 min to get back to the flag. We made it just in time to finish it off with 15 squats to stretch out our legs.

AMBRR and BRR coming up. Prayers for Life Alerts family, Vegemite’s family, DEET’s family, Kitty Litter and the world in general. It was great to be out there with you HIM this morning. Go MIAGD!

The post 202423 Q’d by Chops appeared first on F3 South Cary.

Many PAX gathered in the gloom to enjoy the slightly cooler morning.
The ME started with the pledge and moseyed to a comfortable spot for some standard stretches in SCary.
Then we made our way past the softball field and through the woods for Thang 1: 4-corner BLIMPS. We did 4×10 each of Burpees, Lunges, Imperial walkers, Merkins, Plank jacks, and Squats. @Biff and @Yeehaw showed their Beast Mode.
Then we made it back through the woods for Thang 2: A standard Dora
The boot campers finished as the Running Bros arrived and had enough time for a single Mary exercise of Chillcut which was just long enough for @Amway and @Francois to share an intimate moment but not too long for it to be weird.
If you hadn’t heard, the AMBRR is on Sept 7.
Congrats to all the parents (mostly the M’s) that made it through the summer and get to send the kids back to school.
Make it a great Friday!

Need some help with the PAX, I think there is one missing.

The post 202416 Q’d by French Lick appeared first on F3 South Cary.

For the main event:

Mission statement, core principles, and the pledge at the flag, then we ran over to the office parking deck on Palace Green for three sets of four corners with plank jacks, Apollo Ono’s, Bobby Hurley‘s and Shakira‘s.

Run back to the park for a very modified mini Murph: pull-ups, merkins and squats then run the pickle , called for time at about seven or eight sets.

The runners joined in for COT. Stretch and a have a nice day for the finish.

We have a purpose, men. Be kind to others and MIAGD!

The post 202409 Q’d by Bayonne appeared first on F3 South Cary.

12 at the main event and 6 Run Clubbers for a shweaty strong start to their Friday. We kept things moving at the ME as we started off in groups of 4, one pax from each group stays and does continuous 10 Merks/10 Flutters, while the remaining 3 Native American run around the big loop, when pass go one drops and one hops on, repeato. Next was the mini parking deck, 2 groups, first runs below deck to far side and back while second group does bear crawl merkins and lunges, switch and repeat. Wrapped it up with a handful of stair repeats and a hustle back to the flag.
Welcome and kudos to our 3 FNG’s for the strong effort this AM
Great work boys!! MIAGD!

The post 202402 Q’d by Mayflower appeared first on F3 South Cary.

26ish PAX took the fight into the championship rounds… they sat on their stools after every round, knowing the fight wasn’t over…
But something happened… the weight didn’t get lighter, but every man started to make the fight his own… and we went the distance! If you remember, Rocky only desire was to “go the distance,” or as we might say, “suit up and show up.” —-

And that’s what YHC saw, FNGs giving it their all, veterans getting that 1 more rep…

________”The more you sweat in training,
the less you bleed in battle.”_________

It may have been a “Fight-Gone-Bad” so that you might have joyful day, in full armor.

THE THANG:

5 Rounds For Total Reps in 29 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Announcements: Tomorrow at 2pm #3rdF @hermes we take care of landscaping for others.

Tomorrow The SASQUATCH in F3ENC (Greenville, NC) — 10 mile with beatdowns CSAUP , runner or rucker options

NewBreed BJJ Competition at Raleigh Fairgrounds tomorrow -YHC’s team, Kai Thai Academy is competing , several first time competitors… #Accelerate

TClaps – 3 FNGs came from Wilson, and 1 all the from Greenville ENC ,one of YHCs closest @BullFrog F3 ENC

@Renfiled (Co-Q)- wouldn’t have been set up without this man – agreed earlier this week to help YHC around an injury, while managing his own injury

MARY — that was @hermes – thank you sir

COT – several prayer requests… Bubba and his ex-wife dealing with tremendous loss… Unitard having shoulder surgery… injured and recovering PAX…a friend of Dart dealing with the loss of family member…Road House’s wife managing a lot of unpredictable movement and turnover in her company…

And PRAISE — for all those that made it out! And for grace and mercy.

@Amway – thank you for this opportunity to get more acquainted with my region — F3 SCary — it was an honor

The post 202426 Q’d by Punch Out appeared first on F3 South Cary.