Yogi was the Q and led the charge with 52 Card Pickup! Each PAX pulled a card in rotating fashion. Diamonds resulted in diamond merkins, clubs required squats, hearts were burpees and spades were WWII’s. Within each suit ace = 15 reps, kings = 13 reps, queen = 12 reps, jack = 11, 10 = 10, 9 =9 and so on. Let’s not forget the Joker = 10 of any choice exercise. The deck was split in half with one stack uphill and the other down hill with an 80 yard hustle in between. All PAX pulled cards.

Many thanks to HGTV for organizing Honor Week!

At the end of the workout Yogi offered words of wisdom encouraging all not to hold it in and to lean on your brothers in arms, church family and others during hard times.

Announcements:
Kiffin let us know that Tuesday at Just Dough It they will be running F3 Tokens to Henry’s House. Henry is 9 years old and just beat stage 4 cancer!

Kitty Litter let us know that Monday at 88MPH we will begin The Murph and run down to Ritter do some stuff and run back to Waverly Place.

Prayers:
Life Alert just getting back from vacation working through family conflict.

Pickup mentioned Prayers for those in memory of veterans and those who have given all for our country this Memorial Day Weekend.

The post 2025-05-24 Q’d by F3 South Cary appeared first on F3 South Cary.

Some Ran, Others also Ran.

2 loops – 3 stations. Started as partners, ended as a group. Some gave all, some didn’t. Shoulders are tight.

Great to be out with you all.

MIAGD

The post 2025-05-17 Q’d by Nugent appeared first on F3 South Cary.

It was beautiful morning at Lake Lochmere. We had runners, ruckers and boot campers. Yogi gladly took the Q. We moseyed down to the lake and in a rotating fashion Yogi cranked out Thang 1: merkins, dips, burpees, carolina dry docks, WWII’s, LBC’s mixed in with sprints midway down on the red rail and back. Thang 2: we worked at grass dam and moseyed down the path behind the dam and around the disc golf course. We hustled back to the flag and finished with some Mary.

Announcements: See Slack.

Prayers: Yogi has been going through extreme difficulty. Without further elaboration, our brother needs ALL our prayers and support.

MIAGD!

The post 2025-05-10 Q’d by F3 South Cary appeared first on F3 South Cary.

Wow! What a beautiful morning! TY to God and to the PAX for a great adventure over to the Birkhaven Hill. For some, it was the first time up the beast of that hill, but the beast was conquered, twice! Along the way there and back, we did mostly ab / core exercises with various PAX leading. Strong work, brothers!
COT: See you tonight for volleyball and bonfire and Bourbon. 7 pm. See 2nd F channel.
Prayers/Praises – Yogi’s daughter, college kids, keep leadership going.
TY for the opportunity. God bless!

The post 2025-05-03 Q’d by Texas Ranger appeared first on F3 South Cary.

9 Bootcampers and 6 Accelerators were out this morning. After Pledge we moseyed onto greenway for a partial neighborhood tour. We made 1st stop at cul-de-sac for warmups and then were back on the greenway to make our way over to the Thang: Triple Nickel w/ Merkins on the hill where YHC grew up. We then moseyed our way back to the flag with some Pearls on a String along the way just in time to squeeze a few extra Merkins in.

The PAX felt inspired to call several audibles along the way which YHC obliged. Fruit Loop gave his seal of approval of the tour. Great fellowship this morning fellas.

Announcements: South Cary Picnic tomorrow, Last push for April Leadership Challenge!

Prayers and praises sent.

MIAGD!

The post 2025-04-26 Q’d by Homegrown appeared first on F3 South Cary.

Smokey Don says (NOTE last sentence of next paragraph):

Can you post a Lock-n-load backblast for me? I don’t remember how yall do it here. It Pays to Check for the Pre-blast. Sittin in the parking lot at 6am realizing I was probably going to be the only Pax there. Nothing to do but get after it.

The Thang
10 Blockees
30 curls w/ C
10 OH w/ C
X3
Run 0.1 mi

20 Squats w/ C
40 Calf raises w/ C
20 Bonni Blair’s HC
X3
Run 0.1 mi

10 American Twists w/ C (HC)
40 LBCs
20 Dead Lifts w/C
X3
Run 0.1 mi

20 Burpees
20 Mercans
20 Apolo Ohnos speed skaters
X3
Run 0.1 mi

10 Thrusters w/C
10 Lawnmowers w/C (HC)
20 Rows w/C
X3
Run 0.1 mi

Had the pleasure of waving to all the F3 Pax running as I drone to Chanticleer’s for coffee

The post 2025-04-20 Q’d by Smokey (Don Eaddy-F3Atlanta) 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.

The post 2025-04-12 Q’d by PickUp appeared first on F3 South Cary.

There was something for everyone this morning at South Cary’s premier Saturday AO. 8 runners ran, 8 boot campers boot camped, and 1 rucker rucked.
The boot campers made it down to the docks for standard warmups which quickly shifted to flying warmups because YHC didn’t want to cadence count any more.
Up to the road for what would be our thang for the day: counting the posts of the red railings that line the road. First section: squats, start at 1 and increment by at 1 each post until we get to the middle. There are 25 posts on that side of the dam, so 325 squats later we started on the other side, this time with overhead presses, to see if the railing was symmetrical. It was. After 325 overhead presses (and multiple amused drivers wondering what we were doing) we made it to the far side of that damn dam and could turn around and enjoy the sunrise over the lake.
Time to go back across. This time we did Paula Abdul’s (2 steps forward one step back) lunge walking 2 posts forward, running back one. After doing that for a bit, changed it up for time: run 2, lunge walk back 1. Made it to the middle bridge where the swans were swanning and the clock was ticking and started moseying back towards the flag, stopping a couple times for rounds of irkins on the railing.
YHC stepped in on the mosey back so we cut across the grass and slowed to a shuffle to wipe it off before a vanilla mary (LBCs, Chris R’s Cobras, Superman’s/Aussie Snow Angels). HAND as the runners returned to the flag.

Announcements: ASS Challenge sign up is locked, but all are encouraged to show up anyway; Highland Games and picnic are on the horizon.

Quote from Mark Twain: “Patriotism is supporting your country all the time, but your government only when it deserves it.”
I think about this for government and for the people more immediately in our lives. Support and love them all the time, even when their behavior doesn’t live up to their promise – and take that as an opportunity to guide and nurture them towards more appropriate action.

Good turnout at Chanticleer with a starskey by Petey .

The post 2025-04-05 Q’d by Shipyard appeared first on F3 South Cary.

Loch n Load had great energy this morning as we all came together to get some fitness in our own ways on this fine Saturday morning. 12 bootcampers, 4 Accelerators, 3 ruckers, 1 Ocho’er, and a partridge in a pear tree.

YHC led the feisty bootcamp crew with the mission, disclaimer, pledge and then mosey to the dock for a quick warmup. Then we crossed the street and went down to the bottom of the hill where we found……THE WHEEL OF PAIN!!! How did that get there? Not sure, but it was looking extra Painful this morning.

We took turns spinning the Wheel and went through the exercises, which included:
– Run up the hill and do 30 each of dips, derkins, and irkins
– 40 WWI’s
– 20 pull-ups
– 10 burpees and run the pickle
– 50 merkins
– 50 L/R LBC’s and run the pickle
– Crawl bear up the hill
– And back to home base to finish with the last one, which was bear crawl pickle and all you got back to the flag.

Only about 2 miles covered, but we were sufficiently cooked by the end. Good to see Sanka coming out on a regular basis and was good to meet O.R. for this first time, with this being his second post. We’ve got a good thing going here, and it’s great to see it growing. Also special thanks to our new LnL site Q’s Jigglypuff and Morpheus for their top-notch performance their first week on the job. MIAGD.

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On the morn of the 169th Loch-n-Load, a non-baker’s dozen emerged from the farthest corners of South Cary (and beyond) for the 2nd-ever Site Q transition workout at the illustrious Area of Operations. The PAX pledged and prepared for a lengthier-than-usual HG diatribe… which was boiled down to a ‘LETS GO’ and we were off.

Loop around Whisperwood when we encountered our first stroke of adversity – an enlimpened Site Q emerged on the warmup circle. After much groaning at the warmup choices, the group returned to Lochmere Drive and headed to the bridge for Irkins, Merkins, and Derkins IN THE STREET. T-Clap to our safety minded PAX for keeping us safe.

To the bottom of the hill and Tonnage took over. PTL. Rocks and Hills. Never easy! Back to the top and split off our walking contingent. Transitioned the Q to Morpheus, who took us to the newly minted Morpheus Drive for 7s – Merkins at the top, squat jumps at the bottom. Burpees til the 6 at the bottom until the transition to Jigglypuff!

Mosey back through the pickle area to the bball hoop. Shoot a free-ish throw, do 5 burpees if you miss. Mosey back to the flag, rejoining the walkers who were mid-air-hump. About 10s late though, so have a nice day!

NMS

It is a great honor to serve as Site Q once more, and so psyched that Morpheus is stepping up in this way. Super grateful for HGTV and Tonnage – the flag can be a heavy burden at times, but you have carried it with great leadership. THANK YOU for creating and driving forward a site that exemplifies all three Fs! Now excuse me, I need to go break my caps lock button…

pNMS

Today was HG’s 114th LnL!

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