17 for bootcamp + 2 runners for 6 mikes. EC variety of rucking and running.

Beautiful day for some pain-sticks.

We squatted, pressed, cheese grated, LBC’d, pickled and great mumble chatter this morning. Main thang was Dora’s painful cousin Debra the Brat.

Put away our stick with 5 minutes to finish and boy did we finish strong.

Grateful for this group. A lot happening this fall. Check slack for details. 1st, 2nd, & 3rd.

Appreciate the opportunity to lead. MIAGD!

The post 202428 Q’d by Brie appeared first on F3 South Cary.

Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

The post 202427 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

Run season is in full swing and this morning was training for BRR, AMBRR, World’s Greatest Cleaver, or just keeping up with your kids in general. 3 for the run EC, 1 HIM for the burpee EC.

The Stonecutters formed their own shadow government and did their own thing, which was a walk/ruck to obviously prepare them for some upcoming battle or invasion that only they know about.

The ME was a big loop that covered about 3.7 miles, with stops for mostly leg exercises every quarter mile. Toward the end we paid a little visit to Water Wings driveway for some Hello Dolly, followed by IC Light’s driveway for some Monkey Humpers. Back to the flag just in time for the final exercise which was the American Sledgehammer—coming soon to the Exicon! Good times, lotta sweat. MIAGD.

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

Hard and heavy on both fellowship and accountability in our discussion topic of HONOR. The Code within this F3 group of men that we all subscribe to, what we’re always trying to achieve by picking up the 6, encouraging guys to do more, do better, getting involved in stuff, to always to increase quality in whatever they do…you really can have it all in F3. The definition of Honor is different for different men. And its definition has certainly changed over the centuries. But one thing is certain. This group we’re in, and the F3 code of conduct that is stronger in our hearts because of it, holding each other accountable, pushing to always do better in sport, family, community and relationships in general, is a true gift from God to us. Make America Honorable Again. Peace out.

The post [3rdfescalator] 202419 Q’d by H G T V appeared first on F3 South Cary.

3 for Run Club and 10 for the All Star break workout/fun of the week. Most of us have our favorite baseball movie, a favorite team to raise our blood pressure, and maybe even a curse we swear that team will break one day. This morning we changed things up and added a 4thF FUN.

We started with the Star Spangled Banner. We had a ballpark themed playlist that traveled with us. Let’s mosey around the park, paint lines in the front lot, then find our way up the front field for warmups. Look at me, I can be….Centerfield SSH, IW, GM, Calf Stretch. Mosey to home plate.

The Bad News Bears! Bear crawl to 1st for 5 burpees, bear crawl to 2nd for 5 monkey humpers, bear crawl to 3rd for 5 burpees, run home for 5 burpees.

To the Sandlot! The Beast stole our ball and if we do not get it back we are in big trouble. I tossed it to French Lick (Coach) and off we go. Run out the back of the park up the hill back around to the alley and to the biggest pickle in SCary! Now pickle the Beast! 6 exercises were merkins, Hello Dolly (A League of their Own), squats, Rosalita, CDD, Burpees. We got the ball, now it’s time for some fun!

To the back ball field, to find the bag and bat, that I accused the random wandering guy of stealing on our mosey. He was not entertained! Play Ball!

Team 1 bats, team 2 to the outfield. You get one ball and one swing. If you miss you do get a mulligan. The ball must hit the outfield grass in the air. While on deck you hold peoples chair.
No outfield hit – 10 burpees
Outfield but caught – 5 burpees
Outfield but not caught – 5 burpees defense
Home run – 15 burpees defense
Once everyone hits you switch sides, not like SWWingers though.

Mosey back around the lots to hit 2 miles and then steal home. Back to the flag for Nolan Ryan’s and Homer to Marge. HAND!

My M thought I was crazy for wearing baseball pants and my F3 Agents jersey to a workout. This was one of those F3 moments that you just can’t get in a gym full of fern people. There were bad swings, laughs, crushed balls, and even a Sports Center top 10 catch! Monday started with some madness and Friday wrapped up the weekdays with some fun. Yes it’s about fitness in the gloom but it’s also nice to change things up and smile a little while doing burpees. It truly was an honor to Q yet again. MIAGD!

Prayers for Bubba and family and all those going through tough times.

The post 202419 Q’d by Kitty Litter appeared first on F3 South Cary.

Warmup with a few combinatory moves then a shoulder circuit that HGTV particularly appreciated after his 100-burpee EC.

One pax showed up late, so we did 5 penalty burpees (and no, that pax wasn’t Shut-In despite the HC and late text).

ME was a tabata in two parts. Each exercise was 20s on/10s off, x4.

Cardio
1. Wide High Knees Hop
2. Skydiver Pullbacks (superman position)
3. Lateral Lunge Hops (side to side)
4. Bear Plank Cha-Cha
5. Sumo squats
6. Wide to Narrow Merkins
7. Hip Up + Sit Up
8. Around the (Flat?) Earth (hops in a square-shape)
9. Predator Jacks

Bench
1. Bulgarian Squats
2. Derkins/Irkins
3. Bench Squats
4. Leg raises off the bench

Some closing yoga to open up the chest and hips.

COT:
– Ruck in Apex in August, to raise schools supplies.
– AMBRR in Sept.
– Prayers for Carson (Cauliflower 2.0) and Bubba.

Stop 4 of 4 for this week’s Ghost Flag. Coffee/Bagelteria with the B-in-B crew, who I learned also were unfortunate enough to have endured a Clockwork Q, lol

Good to see everyone, YHC needs to post more often in SCary…maybe at the new SUP AO at swampmere :thinking_face:

The post [aostonecutters] 202418 Q’d by Clockwork appeared first on F3 South Cary.

We rucked over to the Astroturf in Waverly and did the following.
25 Ruck Squats
25 Ruck Rows
25 Ruck Overhead presses
25 Ruck Curls
25 Mountain climbers
We then ruck backed to the start via a bit longer route.

The post [ao-tues-justruckit] 202416 Q’d by Quiver appeared first on F3 South Cary.

15 men showed up this morning under the pavilion to talk about things. The plan was to discuss possessions. As what normally happens at the escalator the conversation dictates itself and we ended up with some heartfelt dialogue on connection.

We all show up to F3 for a purpose. We are all better for it. Check in with one another and grab a coffee or beer sometime.

Welcome to our newest PAX Schwinn!

The post [3rdfescalator] 202412 Q’d by Sbarro appeared first on F3 South Cary.

BRR training season has officially commenced! We did hill repeats and merkins.

Announcements: TCP Sawgrass Sunday at 2pm. AMBRR Half Mary. Sasquatch CSAUP in Greenville in case you’ve always wanted to workout in Pitt County in late July.

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

We read / discussed the meaning of a “Whetstone” relationship. Both in the context of F3 and larger.

This concept /component of F3 is more prevelant in other regions, but we were blessed to have a great discussion about mentoring, spiritual maturity, and violent break ups haha

Very grateful for the opportunity to serve and hopefully add value.

SYITG

The post [3rdfescalator] 202405 Q’d by Punch Out appeared first on F3 South Cary.