Some studs kicked things off with the Sherpa loophole EC, YHC not included.

For the ME we set off to the medical complex/old folks home. I was alerted that for 3 who attended 88mph this would be the second time this week. Perfect reason to attend an alternate Monday mid-tempo SCary workout! But I digress…

Theme of the Thang was “Spiraling Downhill”, an homage to our lives. After a few audibles to find the right pickle length, we settled into a non-standard DORA with the pickle being up the stairs and spiral back down the ramps.

We capped that by performing 1 McDuck. The PAX really struggled with the name.
Hustled back to the flag in time for a bit of Mary.

Great coffee and discussion of .
MIAGD!

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Only two letters of the alphabet were needed this morning as our workout featured a whole lot of S’s and W’s and even more W’s.

Quick warmups featuring South Cary Stretches and an overview of the exercises to come.

We worked through those exercises at different parking lots, with the exercise names corresponding to the letters we were making in Strava art. Stifler’s mom’s, Star jumps, Squats, Side straddle hops. Worst merkins ever, WWl’s, WWII’s, War hammers, Wide grip merkins. Back to the flag for a set of Astro jacks because…..well, you know.

Of course the pax suspected something was up, but none could quite figure it out.

Many prayers were raised up. Announcements included Stations of the Cross at SWW on Friday, and the upcoming SCary picnic. No other representatives from any other events were present, so there’s probably nothing else going on. MIAGD.

The post 2025-04-16 Q’d by Amway appeared first on F3 South Cary.

The SCary PAX converged this morning at a true fitness mecca: Waffle House. Thanks to the genius of Yoga Mat for dusting off this CSAUP a mere two weeks ago and bringing the crazy idea back to life. It went kind of like this:

1 big and dense waffle
2 eggs
2 pieces of buttery toast
Hash brows/grits (def not tomato)
Bacon/sausage (def not ham)
5K (3.00 to 3.16mi depending on watch and route)

Various techniques were observed to get the food down quick. Thread your favorite below.
A good time was had by all and amazingly no one reported a Merlot.

Awesome to have Petey and FNG Cutco join us.
MIAGD!

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10 kicked off the Spade/Homegrown Era at Jack It Up .

Quick mosey into the park, where we discovered… my trusty battlerope!

Rope run further into the park, where we discovered….. kettlebells and dumbells!

No music, but the budding Fruit Loop/Amway rivalry kept us entertained.

Rotate, rotate, rotate, rotate, rope run, repeato,

Hustle back to the flag. I showed my respect for the Pax by finishing on time.

TinkerToy was awarded the prize for most effort today, the final day of No Mail March. The prize consisted of various components of a NC food basket the Cannons couldn’t consume.

COT: 3rd F leadership challenge begins tomorrow. Unspoken prayers. Wonderful group, thanks for the opportunity to lead today.

The post 2025-03-31 Q’d by Captain Jack appeared first on F3 South Cary.

6 had the stamina to get it up this morning for the repeato of the hard launch of Swwingers, Co-Q’ed by Adjacent and YHC.

Adjacent led us off with a pledge to the kettlebell flag, a mosey around the pickle, and then everyone grabbed a partner for their introduction to Dora for THANG 1.

– 100 kettlebell curls
– 200 kettlebell swings
– 300 squats

After everyone finished with Dora, we (forgot to) swap partners to spice things up for the intro to Dora’s less attractive cousin, Greta (it’s in the exicon), for THANG 2.

– 100 dirkins
– 200 pullover press
– 300 step ups

She was similar to Dora but a little more rough around the edges. This time the pickle required carrying a kettlebell (all the way instead of halfway).

Finally, after the PAX took a bit to recover, we introduced Mary to finish the party. Homer to Marge, switch positions for single leg variations, and pickle pounders. For our final lady of the morning, we said hello to Dolly. [cigarette emoji]

Announcements, prayers/praises, and Adjacent took us out. Thanks again for the opportunity to lead. We’ve loved the bells addition to SCary (and it’s been a great year at SWWingers)

Finally, (we replayed the original) playlist shuffle was HEAVY on innuendo and setting the mood. Feel free to use with your M’s:

Let’s Get it On – Marvin Gaye
Sexual Healing – Marvin Gaye
Oochie Wally – Nas
Freek-A-Leek – Petey Pablo
Earned It – The Weeknd
Pour Some Sugar on Me – Def Leopard
Can’t Get Enough of Your Love – Barry White
Pony – Ginuwine
You Shook Me All Night Long – AC/DC
Wicked Game – Chris Isaak
Cherry Pie – Warrant

The post [aoswwingers] 2025-03-28 Q’d by Adjacent appeared first on F3 South Cary.

Glorious morning at Point Break as 14 of us set off to conquer 11s Stairs and HRM while 2 dudes bro talked. Fairly certain this has never been done in SCary and won’t surprise me if never done again. Took way longer than anticipated and the Thangs held in reserve will be saved for another day.

Announcements – Poker, HG, WH ASS, Picnic

Prayers – Petey, Lisa, Uni’s brother, Quiver’s father, Coco Crisp (Carpex).

Love you guys

The post 2025-03-26 Q’d by Term Paper appeared first on F3 South Cary.

Pledge then exit parking lot to the left and up the hill. Warmups at the intersection
Thang 1: 7’s (merkins, jump squats) between the corner and the driveway.
Thang 2: Kitty Litter was walking to avoid exacerbating injury so the rest of us moseyed to the gas station then back to KL, then sprint to the gas station, then mosey to KL, then sprint, etc. until we were all there.
Thang 3: starting at the Tesla chargers (future site of an HGTV thang) Lunge walk to mail box, stopping at each tree for incrementing merkins (5, 10, 15, 20, 25, 30) and then back to the chargers lunge walking with cadence count LBCs (30 down to 5).
Mosey back to flag for Mary and a true HAND

Announcements: stations of the cross, Highland Games, picnic

Prayers: Petey, dumas’s cousin’s child, aging parents

In every moment of our lives there are things that are joyful and things that are stressful. We have it in our power to let the joy outweigh the stress.

100% coffeeteria attendance

NMS:
* Classy ladies don’t steal shopping carts
* Recycling trucks leave no can behind and don’t smell that bad
* slippery mud
* Colonoscopy competitions

The post 2025-03-25 Q’d by Shipyard appeared first on F3 South Cary.

Just a regular Monday at Kryptonite with the standard Krypto Pax and a top notch high tempo Q!

Moseyed up to the Chiesi building for thang 1…four corners with a round of merkins, then round of jump squats, then round of LBCs.

Thang 2 was a long mosey to the box office.

Thang 3 was a Repeato of thang 1 but in the 9000 building parking lot.

Speed mosey back to the flag to close out right on time. 3.9ish miles covered by the YHC.

Congrats to Ambassador Term Paper for breaking his own record for oldest pax to ever post at Kryptonite at 64 years 11 months and 20 some days. Come get some @Burt Reynolds!

The post 2025-03-24 Q’d by Astro appeared first on F3 South Cary.

5 mile run with a group of F3 stallions. This backblast is brought to you by First Bank… if your not banking with First, you’re last. Also brought to you by #LetsChamber, Wu-Tang banger, 36 styles of danger. Bring da ruckus today fellas!

The post 2025-03-11 Q’d by Trickle appeared first on F3 South Cary.

This was a DAY. The EC event of the year, the cap of the 5th Q-6-pack of the month, a major announcement, and a major milestone for our young region. More in the NMS.

At least two cohorts for the WGECOcho, and at least one ruck cadre partaking in the EC options this. Somewhere around 30 gathered at the flag to welcome FNG Leigh, hit the core principles, and head out. Warm up lap around the pool lot island, and gather near the flag for warmups.

Find a partner on your way to the clubhouse and grab a coupon. Two laps around the pickle. First do murder bunnies, next do lunge walks. Non coupon partner runs around till you meet, then swap.

Next thang, supplement our collection with pain sticks, the off for the Planters Wood culdesac. Stop at every mailbox for 5 squats and 5 presses. Swap some items at the end and head back via the greenway.

Coupon Mary, the follow HG to the new coupon location.

Back to the flag… then back for the six, the back to the flag. A very incremental PAX count (only rivaled by the old SNS-Maynard days). Somewhere around 32 is my guess (as I type this in Notes before loading the PAX names). We named FNG Leigh “Sioux”. Full name ‘[A Boy Named] Sioux’. Credit to Brie for the idea early on in the Ocho. Leigh independently referenced A Boy Named Sue when we pondered the spelling of his name at COT, so it was too good to pass up.

We only lost Petey between EC and ME, but we ran for a dang hour+, so granting posting credit.

COT was strong. R2R(2R) was announced, hit up Doula to HC. Reflections on those we’ve lost, but more critically, the ones we still have. Today continues to be a gift, so let’s not miss it.

The fun part for me to reflect on today was this – I think we saw a new milestone for South Cary in the PAX lifecycle. We had an FNG join, catch fire, accelerate, have unmistakable impact on the region at large, leave, start a region, and come back to visit… infusing energy into the last couple days. Thank you Doula for stopping through, it was awesome to see you again.

This week was fun!!! But as I’m sure AKOA can attest, I am very happy that it’s over. Till sometime next week y’all.

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