6 to kickoff my 6 years week. I had this idea since our MOAB Q in January. However the kettlebell mile was an added twist

Started off with a kettlebell mile and it was a fun as advertised. We finished it in just under an 11:30 pace according to Strava but my watch said 11:10 when it beeped at 1 mile. I’ll take it! Strong work by all.

Next I explained the 2nd thang. Impossible Mile training.
1/8 mile burpee broad jump then recovery run to start
1/8 mile lunge walk then recovery run
1/8 mile bear crawl then recovery run
1/4 mile faster paced run

We recovered to grab our bells and run them back to the flag. In honor of Nabs and Mayflower we did 10 merkins then some Freddy Mercurys to wrap it up.

Thanks for pushing it and joining in on a different style of beatdown. MIAGD!

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Great turnout for our soft launch / first attempt at having a 3rdF-focused Saturday run group. We discussed Luke 9:23-24 along the way and the conversation went to all kinds of places, from sacrifice and prayer to jobs, to societal shifts, to basketball, to managing finances, to a brief detour about public schools, to teaching our kids about frugality and needs versus wants, and more. 4.6ish miles covered. Finished with Mary at LNL. Thanks for coming out today guys, I hope it catches on. Let’s take up that cross daily. MIAGD.

The post [3rdfaccelerator] 2025-03-08 Q’d by Amway appeared first on F3 South Cary.

It was a beautiful morning in SCary and 24 strong posted to take advantage! The clock struck 6:30 and a disclaimer was stumbled through. The pledge was pledged and we left the parking lot on a slow warm-up mosey. Some went right, most went left down to the tennis courts for some flying warmups.

Half ran the pickle, half AMRAP’d the called exercise.
SSH
Mountain Climbers
Plank Jacks

Depart the tennis courts and over to the first round-about. This is where I called Dora’s pet mouse, “Speedy Gonzales”.
12 burpees
24 Merkins
36 squats
While your partner sprints the round-about.

Then we did an 8+2 up the hill to the flag. 8 steps bear crawl, 2 merkins, wash, rinse, repeat to the flag.

At the flag repeat the “Speedy Gonzales” on the larger round-about
12 burpees
24 Merkins
36 LBC’s
Afterwards, reverse it.

Drop down for SCary stretch and afterwards, slow mosey to the bottom of the parking lot.

Rolling sprint up the parking lot to the flag, recover mosey around the round-about and back down the hill.

Rolling sprint up the parking lot half the distance and then circle up for popcorn Merry. We finished up with an @amway honoring set of 20 Merkins.
PERFECT!

NMS
– Perhaps the weather is such to put away the oodie till next season
– Shoutout to @amway for putting on a spectacular F3 challenge – the bar has now been set pretty high
– Thank you for all who posted this morning! While yes, I do enjoy the energy of a smaller group, you just can’t beat the energy of a large group on occasion.
– As discussed in COT we have an amazing culture in SCARY! We each contribute to that culture one way or another and we shouldn’t take it for granted.
– I am honored to count each of you in my circle of friends!

The post 2025-03-08 Q’d by Yoga Mat appeared first on F3 South Cary.

Omg…I spent 20 minutes writing up one of the best back blasts SCary would have ever seen and managed to delete it all. So you get this instead.

Since we had the two finalists in the merkin madness challenge in attendance so mumblechatter was high. We DORA’d and a lot of non-merkin exercises. We ended MARY with a single merkin.

Announcements: 1) Accelerator – Saturday, March 8, 2025 @ 0630 2) Amway stepping down as Site Q and HoppinJohn stepping up. TY4YL both of you. There were other announcements, but memory is not that good any more. Check slack.

YHC took us out lifting up spoken and unspoken prayers and praises.

Good luck to Mayflower and Nabisco. Going to be an epic final.

13 bootcampers and 4 run bros.

The post 2025-03-07 Q’d by IC Light appeared first on F3 South Cary.

12 for 3.25 at Koka Booth. Thing 1 was three 800-meter segments around Symphony Lake, each completed in under 4 minutes. (Way under 4:00 for certain plastic surgeons.) Thing 2 was 7s on the hill.

Everyone was happy to see Laloosh. He dispatched today’s challenge with ease.

Announcements: Blood Drive this Saturday, Stations of the Cross on Good Friday

NMS: These are the good old days. Let’s soak it all in.

The post 2025-03-06 Q’d by Captain Jack appeared first on F3 South Cary.

Some dadgum stallions out there runnin around that boot lookin thang. Needed a spur on that there boot to get up them miles but these boys gotterdun. Good ol’ chatter and gossip and whatnot. Aint enough for you? Shoot, go run that 5k/10k in Peak City this weekend. Sumpin special coming up in the 3rdF here shortly. Yall have a blessed day

The post 2025-03-04 Q’d by HoppinJohn appeared first on F3 South Cary.

A very rare Q from me thanks to @chanticleer! But it was fun. Pax showed up for a wonderfully crisp 3.5 mile Regency run that included 423 feet of elevation, Merkins, Squats, and a classic speedy Indian Run to close it out. Prayers for @Enhancements son who has surgery today. And prayers for my dad on the one year anniversary of his death. MIAGD!

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

Standard 6 @ 6 route. Far better than standard fellowship. MIAGD.

The post 2025-03-02 Q’d by Amway appeared first on F3 South Cary.

Fun little 2ndF dinner at MacGregor Downs. While YHC was the one who put the initial dinner idea out there, it was really all Captain Jack who pulled it together. Good food and conversation. Spotted Nabisco and Denali with their families. It was agreed that we need to do more of this sort of thing.

The post 2025-02-28 Q’d by Amway appeared first on F3 South Cary.

February 28th, 2025, 4 run clubbers and 8 bootcampers, what a glorious day at SCary’s premier 0545 Friday bootcamp. It also happened to be the 42nd anniversary of the air date of the LAST episode of M*A*S*H. So today we paid tribute to one of the worlds all time great television shows. The pax were informed of this and many questioned whether I even knew the show, to which I responded I enjoyed watching it on Nick at Nite. Fun trivia fact, current Nick at Nite shows include, The Big Bang Theory, Friends, and Modern Family. Wow.

Off we mosey, with one very dark patch on the way beware, to the office park. Continue past the sketchy car for some warm-ups further in. Standard warm ups. Then instructions given to follow me closely. Off we go to pay our respects to M*A*S*H by outlining the iconic Bell 47 helicopter from the shows intro (which we nailed btw). The pax were very confused by the route which led to some great mumblechatter. Along the outline of the whirlybird we completed 42 Merkins, 42 American Hammers, 42 Squats, and 42 Heels to Heaven. One last round of 10 Merkins, 10 American Hammers, 11 Squats, and 11 Heels to Heaven. Art time was completed so pearls on a string back to the park.

For thang 2 we partnered up and completed a “classic PT exercise” Dora with 100 pull-ups, 200 merkins, and 300 WWIIs. Back to the flag for LSF and maybe something else, I can’t remember.

Props to IC Light for the best helicopter.

Announcements
Merkin Madness – SIGN UP NOW
Pet Sounds Blood Drive
Highland Games 2025

Praises and Prayers lifted.

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