One would expect and flawlessly-run Q from a guy who has now Q’d 60 times since the launch of South Cary. The hecklers were out in full force today but the Q was unshaken and of course rock solid.

After a quick warmup in a neighborhood where some guy clearly thought we looked suspicious, we ventured into what was described as “the edge of Holly Springs” where we proceeded to work our way back by inflating some BLIMPS at each light pole.

Then we got back to HT and partnered up for some running around the building and bear crawling and deflating those BLIMPS. For that, we ended right where we started which could not have been planned any better. You’re welcome.

Then we did a bear crawl and tuck jump thang. Then back to the flag for a round of “last man merkining”. A few guys started late but Bayonne still managed to use his old man strength to out-merkin everyone.

Lots of announcements (check Slack), including a meta-announcement from Term Paper to watch out for an upcoming announcement for DDD in the next 30 days. Always a great time fellas. MIAGD.

The post [aothunderstruck] 202417 Q’d by Amway appeared first on F3 South Cary.

@HGTV and YHC divided and conquered today on this perfectly gloomy October morning.

HG led the stretching workout which earned five star reviews at COT.

It was leg day for my group with five sets of different exercises on the lawn with stairs for the pickle. We ambushed and Monkey Humped the HG crew, then did some sevens, some calf raises 2 sets, lunge walk and sprint x3 sets and a dealers choice Mary.

@Jigglypuff took us out.

Praises to @HGTV and @VHS for their leadership supporting hurricane relief efforts in WNC this coming week.

MIAGD men.

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

After a quick pledge, we moseyed to the boat ramp for some lakefront warm-ups, always a crowd favorite. Mumble chatter was in full effect, and at times, YHC couldn’t hear his own cadence. More moseying. As we strolled down Lochmere Drive, we noticed that the aptly-placed guardrails are the perfect, ergonomic height for proper-form, lake-view erkins, derkins, and dips, so we of course oblige. Then off to the park for some rock work Dora. Shipyard tried to confuse and delay us with a debate about the ideal terrain on which to do curls, but we quickly recover. Lastly, tennis court suicides and then Mary. Thanks for letting me lead, fellas!

Prayers to those in western NC and Florida. Thanks for the many Scary pax who have contributed time and money to the relief efforts (TYFYL!).

The post 202412 Q’d by Adjacent appeared first on F3 South Cary.

Quick warm-up then mosey to the Greenway Trail for some partner work and 11sfosome partner work then some 11s
Ltrail trail to the first stop for some partner work on the hill. Trail to the first stop for

The post 202410 Q’d by Bayonne 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.

14 for a flawlessly executed Q. Music was on point and the Pax were fully engaged. 7s were executed and amrep exercises to wrap us up. Everyone got their moneys worth today. MIAGD!!!

The post 202329 Q’d by Staubach appeared first on F3 South Cary.

Good to see a few fresh faces out at Hulkamania this morning swinging bells to to my college playlist while staying dry in the shelter.

Round 1 (*4)
Swings
Turkish Getup
RDL

Pickle

Round 2
Goblet Squat
Clean to Jerk
American Hammers

Pickle

Round 3
Bulgarian Split Squats
Merkins

Announcements
Convergence at LNL

Hermes took us out

The post [ao-wed-hulkamania] 202327 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

A fiesty group of Pax ran some suicides over by the medical center along with some other exercises mixed in. 3 burpees every time you got back to the start. The first two rounds were variations of merkins at each of 4 stops, plus 30 dips and 30 squats at the end. The last round had various ab exercises plus 30 derkins and monkey humpers. Finished with some Mary. It was good to see a few of our favorite visitors. Lots of events happening around the super region. Circled up for COT and thought about the men on either side of us. MIAGD.

The post 202307 Q’d by Amway appeared first on F3 South Cary.

21 HIM showed up on a fine humid morning lol.  A good contingent for the EC’s to get the morning sweat started.  At ME time, a few Beige Bros set their sights on the Kildaire hill for some repeats and the rest of us moseyed off toward the parking lot at Java Jive.  A few warm up exercises were done and then we moseyed over to the bottom of the stairs.  Partnered up and the folks at the bottom did squats oyo and the other partners ran the stairs to the top, stopped for 10 squats and the back down to switch out.  Repeated that for five rounds.  Next mosey was down Kildaire to the bottom of the hill.  Hill repeats for 30 seconds with A skips, B skips, high knees, heal touch runs and carioca with each side.  That gave us just enough time to get back to the flag at the bell of 6:30.  Over 3 miles covered and a lot of sweat!  Prayers for Life Alerts family and all unspoken prayers.  It was a great morning out there with everyone.  Go out and MIAGD!

The post 202307 Q’d by Chops appeared first on F3 South Cary.

When in the course of human events, we get 76 + 1 PAX to descend upon Ritter Park, we do so to honor the birth of our great nation and celebrate our freedom.

Many brave souls ventured out to conquer one of the 3 EC options available. A near-problematic number embarked on the treacherous Freedom EC to capture a shovel flag being held by the British Crown, deep in the Scottish Highlands of Lochmere.

The main event started with a 1776-yard mosey (approx 1 mile) and then we proceeded to work through a list of 1776 reps between 17 different exercises….100 reps each, then we bear crawled 100 yards back to the flags and did 76 burpees together going around the circle where each PAX had a chance to call “down” for 1 burpee.

We covered 1.76 miles in total, according to Hello Kitty’s official Strava record. This backblast may also have taken 1776 seconds to write. 4 FNG’s named. Callahan took us out in prayer. Pinto snapped a great group pic. The afterparty included several pots of coffee, water, beer, hard seltzers, danishes, American flag cookie, and great fellowship. Thank you to everyone who joined us to participate and everyone who contributed to make this event a success!

The post [1stf-convergence] 2023-07-04 Q’d by Amway appeared first on F3 South Cary.