What a morning!
We kicked off “no mailing it in March” with EC Merkins. A little music, a few merkins, a lot of conversation around “how many should we say we did”. YHC was a bit disappointed that my arch nemesis, @jigglypuff rolled in and knocked out a quick 100. (while @sanka sat in the warm car and napped – pro move!). It was 5:30 and time for fun!

I tried to launch into my workout but I was reminded by the PAX we had an FNG – so a pause to go into a little more depth. I think he got the gist of it. We identified the “top of the park” and proceeded to the bottom. At the bottom, a few rounds of warmup and onto Thang 1. As there is a deplorable lack of lightpoles in Jack Smith park, we chose trees. Run up the hill and at each tree, do a merkin and increment by 1. We found 14 trees. We “combinatorial” and came up with….dozens of merkins. Run back to the bottom of the hill and do it all over again with squats. Run back down to the bottom on the hill and move into Thang 2. – Prisoner run “catch me if you cans”. The first lap is merkins. The second lap was LBC’s. Then on to Thang 3. A quick stretch for rolling sprints between crosswalks. IMHO we DO NOT do enough sprinting in SCary. Mosey up to the top of the hill and circle up for popcorn Mary.

WELCOME Whaler! Did someone get him into Slack?

Notes:
@astro has put away his tights for the season
YHC has NOT put away the oodie
@jigglypuff had knot problems today
@shipyard will be doing Merkins on a plane

Always a pleasure to Q! Thank you for the warm hospitality at JIU!

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

What better way to start off my JIU 2025 Q season than with everyone’s favorite thang. That’s right, 9 brave pax conquered the Valley today for a set of 21s (properly counted this time). Merkins on one end, shoulder taps on the other (though not “all the way to the top” much to Trickle’s dismay). 5 squats at the bottom each time. It was noted that this was probably the most cumulative maximum effort given by the pax while traversing the valley. No mailboxing today. Nice work gents.
Shout-out to Yoga Mat for bringing Donettes to share at coffeteria

Announcements
-Sign Up for Merkin Madness
-Crazy Eights Ocho Challenge 2025 edition
-DDD 2026
-Highland Games (4/19) sign-up sheet coming soon
-SCary Picnic 4/27

The post 2025-02-24 Q’d by OTW (On The Way) appeared first on F3 South Cary.

I started by telling the story of my birth in order to give Astro enough time to get to the circle without penalty burpees.

Mozy to the Epic culdesac for warmups. Then back up the hill for the…

Walls of Jericho.
7 reps of 7 exercises 7 times running around the parking lot island.

Rock your body
Burpees
Bonnie Blares (Blairs?)
Foxhole Merkins
CDD
Bear Crawl Throughs (heard OTW call these “Dancing Bears”)
Monkey Humpers

We made it through about 3.5 circles so only half the wall fell.

Check COT channel for the many announcements.

The post 2025-02-17 Q’d by Tinkertoy appeared first on F3 South Cary.

A robust group of 8 JIU regulars gathered this morning amidst the sheep and luxury homes. At 0530 confusion abounded as no one knew who would be the fitness leader for the day. Then, in a shock to everyone, the YHC Astro presented himself as the Q and welcomed the Pax to AKOA WEEK.

We moseyed and warmed up and then on to thang 1. Four corners around the sheep loop with stifler’s moms, cat scratch fever, stingray merkins and Marge to homers. 10, 15, and 10 reps for the three rounds. It was noted that these exercises from last year were fairly hump-centric.

On to thang 2 for rock / pickle work with rounds of
American Hammers
Kneeling tricep extensions
Overhead Presses
Armcurls 4 the girls

Recovery lap before some sprint work that led in to popcorn exercises to close out right on time.

HDHH, DDD, prayers for Lyla and Ruth.

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

Hills were the main objective. We ran them forward, we ran them backward. Foxholes, Aussie Snow Angles, and Burpees administered in between. Finished with the World’s Greatest Wheelbarrow race . Then @Dowry dropped the hottest new excercise of 2025 you MUST request at your next Mary.

for several PAX friends and family members starting off the New Year with major surgeries. Praises we are able to get up and do this today.

MIAGD!

The post 202506 Q’d by Trickle appeared first on F3 South Cary.

When Qing at SW, YHC typically does one of two workouts. The workout of choice this morning was 11s at the tunnel. The Pax got excited when we passed the entrance to the tunnel and headed to the rock pile only to find out we were doing 11s at the tunnel, only this time with rocks. Squat Thrusters (w/rock) at the top hand-release merkins at the far end of the tunnel. After that, we headed back to the flag with a few random stops to do monkey humpers. Wrapped things up with Mary and COT.

Special thanks to the @amway for bailing on his own AO to join us at the world’s greatest SCary AO. For those who don’t know Amway was interim Site Q at SW with YHC when Chipper was on IR.

As always…It’s an honor and pleasure to lead these fine PAX.

MIAGD!

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

The rain dome didn’t stand a chance today. Warmup loop around the sheep and past a perfectly fine looking shelter. We did our warmup exercises next to the shelter, which included hand release merkins and LBC’s.

Took a left out of the parking on Penny Rd and went to the end of the sidewalk for some Amway originals, namely the Al Gore jump squat and the American sledgehammer.

We then proceeded to run on the sketchy part of Penny with no sidewalk past the first development and all the way to Dutchman, which I’m not sure has ever been done before. We found a cul de sac in Dutchman where we did a round of 7’s with world’s worst merkins on one end and L/R WWI’s on the other. Then we did an Indian run in a direction the pax were not happy about, and came to a dead end where everyone gasped in horror as they did not know how we’d get back. But alas, the Q had already scouted this route and showed them a beautiful cut through path, after which we did some Superman’s and got back to the flag with a few seconds to spare. 3.5 miles covered. The cinnamon vanilla coffee never tasted so good. MIAGD.

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

13 PAX showed up for a frigid morning boot camp.

Quick mosey and standard warmups with SSH, Imperial Walkers, Hillbillies, Merkins, and stretches. After that, the goal was to keep moving and stay warm.

Thang 1: Standard Dora with merkins, squats, and LBCs.
Thang 2: 11s with Burpees and Bonnie Blairs
Thang 3: Wind sprints

Returned to the flag on time for COT. Announcements include cigar lounge tomorrow night (#wellness channel approved because you don’t inhale…), world’s greatest Maynard this Saturday at 0600, and Christmas Party Dec 19 (sign up!). Prayers mostly unspoken. (Sherpa still trying to make weight after his Nepal trip, spending lots of time on the throne)

MIAGD!

The post 202404 Q’d by WebMD appeared first on F3 South Cary.

It was cold and dark. Warm-up in the Epic Culdesac, then mosey to the upper parking lot for the Thangs.

Thang 1:

Rock Dora
100 shoulder press
200 curls for the girls
300 tricep extensions

Thang 2:

2 rounds of 4 corners
10 jump squats
10 lunges
20 LBCs
10 diamond merkins

Back to the flag for some popcorn Mary that did not include a pigeon.

Christmas party and other announcements on 2ndf channel.

Good work HIM!

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

14 for stair work. Hermes asserted balls2wall dominance. Beautiful morning w Himalayan coffee taboot. MIAGD.

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