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!

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13 HIM met for a moist 1st day of August celebrating my 7th F3 anniversary this morning. Dang! I can’t believe it’s been seven years! Several months ago I signed up to Q today and it completely slipped my mind. Maybe I’m just getting old….

Seven years ago, Bluewater convinced me at work to come give F3 a try, he said he’d meet me there in the morning. So I showed up….he didn’t.

Ok, technically he did, he just didn’t know Carpex and South Wake had different workouts, so he went to South Wake, and I went to FWD. You know, the one right down the street from our office. No one there knew who Dale Rose was, and I sure as shit didn’t know anyone’s nickname!

At any rate, all things went well. Slack wasn’t a thing at that time and it took me a surprisingly long time to learn there was a sign-up sheet for Q’s, or that you could just look at it to see who was leading what workouts. We’ve come a long way in 7 years!

On to the workout!
No FNG’s, so YHC completed a very abbreviated disclaimer and we headed to the large Koka Booth parking lot for a standard warmup and light stretching before heading to the rock pile at the far end of the lot.

The Thang:
Partner up, and grab an ego rock. Partner 1 does each exercise AMRAP while the partner runs a pickle.
Rows
Curls
Overhead Press
Triceps Extension
Then put it all together for Rock Your Body.

Once we completed that round, we did a rapid fire set of Mary and repeated the sets using a slightly shorter pickle route. After dropping the rocks we headed back with two stops along the way for more Mary.

Thanks again for coming out to help celebrate this milestone. We never know the impact we are having on other pax. We show up, and we lift up.

Announcements:
Hermes had them all: Cleaver run Aug 10th, Golf Tournament coming up, some other stuff.

MIAGD, fellas!

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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.

Great group and a solid sunrise to start the day at BiB. Despite the considerable pre-workout hype, YHC managed to eke out a workout deemed “on time and under budget” by site Q, Joe Smith. High praise indeed! We completed the Regency loop, stopping by the Garmin lot for a set of 7s, then an Indian run to Ederlee mixed in with lunge walks and merkins. Finished things off with a couple quick trips down and up Avenue of the Estate with squats and burpees, and then a group Indian run to the flag. Always a pleasure, fellas! MIAGD.

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In Honor of D-Day, we completed one of the most dangerous workouts ever and launched an attack on SCary. Did a warmup at the prime regency office parking lot, did some 7’s at the big Koka Booth parking lot, high fived the BiB crew in route to rendezvous with the 82nd Airborne aka Stonecutters. Did some native people group sprint races a little Balls to the Wall and then charged back to the flag.

Great work men!

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This morning we revisited the Carpex archives and the Liverpool lead beat down that welcomed me to F3 5 years ago. The same workout, the same park, and many of the same faces.

Warmups in the back lot.

Mosey to the playground ball field. Start on third base line and run to the opposite fence in the outfield. 15 of each CDD, Merkins, LBC, Squats, Alternating Lunges, Box Cutters, the run back to the start. Repeato x4. Round 3 had a twist…the whistle = burpee. Similar to the original workout, Shut-in wanted more burpees so I obliged. We wrapped up at round 4 due to time.

Mosey to the trailhead lot to find the deck of cards. Partner up and draw a card. Partner 1 do the exercise while partner 2 runs the standard SWW pickle lot that some struggled to understand. Repeato x4.

Mosey to the shelter for some BENCH work. Dips, Irkins, Derkins, Step ups. Second round using the top of the tables for irkins and derkins a crowd favorite

Mosey to the flag for popcorn Mary. Hermes showed us why we need term limits. Finished with Diamond Merkins from Hoppin since Blue was not there to call them. Have a nice day!

Highland Games, Picnic, prayers for all participating tomorrow.

Remember that our actions echo to those around us. Even those not directly connected or local notice what you are doing. If we are doing good and positive things for them to notice then they will strive to do the same. Thank you for all of the men who have been at any workout along side me and everything that F3 does to make us better! It truly does impact not only the man in the gloom beside you but everyone that you and him reach. MIAGD!

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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!!!

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Banjo asked me to fill in for him this morning as he “had to be at work” by 0200. Likely excuse from such a slacker….

This being my first KB Q, and first time using a Tabata timer, I spent a little time last night setting, testing, and creating an incredible playlist theme the pax were sure to enjoy. I also took advantage of the killer Amazon deal on a 45lbKB a few weeks ago and was excited to put it to use. What could go wrong?

The plan was a five-minute warmup followed by five rounds of seven exercises with one minute on, 30 seconds off/rotate. My tabata timer played this out a little differently, but the pax are smarter than my iPhone and me, so we adapted an overcame. At least the music was a hit despite Bluewater’s inability to identify anything but The Black Crowes.

The Exercises:
KB Swings
Curls
Squat with Upright Row
Worst Merkins Ever (Surprise!)
Pull-Ups & Leg Raises
Thrusters (1 or 2 hand) OR Caber Toss
KB Oblique Crunches

Today’s Motivational Message: Don’t be afraid to try new things. If you’re afraid you’re going to F it up, don’t worry about. You probably WILL F it up, and nobody actually cares. We learn by doing, by getting out a trying something. Be the “Man in the Arena.” And as Denali and Goggins reminded us, tell your inner bitch to shut up.

Announcements:
Christmas Party 12/13, it’s not too late to sign up!
Christmas Parade THIS Saturday, 12/9 in DTC

Thanks for allowing me to Q this morning, and hopefully I’m allowed to repeat. I should have this or another Tabata timer figured out by then.

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A strong showing of SCary Pax and (a few region-straddlers that we are claiming for the purpose of this backblast) pilgrimized Carpex in yet another enjoyable and questionably-led Carpex Thanksgiving convergence. Full backblast can be found in Carpex Slack. Great start to this this Thanksgiving holiday.

The post [ao-downrange-carpex] 202323 Q’d by F3 South Cary appeared first on F3 South Cary.

Perfect 0515 start. Warm Up was merkins, freddy mercuries, squats and Wind Mills. @Ma Bell said it felt more like Wind Turbines, but YHC ignored and proceeded. To get the juices flowing we moseyed to the stop sign

Thang 1:
Partnered up for a 4-round circuit. Partner 1 lapped the parking lot while Parter 2 knocked out 11 burpees, 11 merkins and held a high plank. Partners swapped did all over again. We ended with an indigenous people, native american, indian, commander run around the parking lot.

All Pax ABCs

Mosey to fountain.

Thang 2:
Partner up for a little stair climb, box jump/merkin combo. Partner 1 ran up the stairs around and down with Partner 2 did 5 box jumps, 5 merkin/derkins and held a squat.
Swap and repeat x4.

All Pax 112’s–with some number and counting difficulty from YHC

Mosey to the office building

Thang 3:
3 Station Bermuda Triangle. Spring to station 1 and do 11 jump lunges. Bear crawl to station 2 for 11 Peter Parkers. Sprint to Station 3 for 11 Froggers. Mountain climb till the six arrives. Do it again 3 times.

All Pax 50 American Hammer

Mosey to the office building wall

Thang 4:
112 second wall sit

Mosey to the Comfort Suites entrance

Thang 5:
Partner up for a little hill work. Partner 1 sprint down to the bridge and back. Partner 2 knock out 25 Freddy Mercuriea in cadence followed by a low plank. Swap and repeat x4

Mosey back to the parking Lot

Thang 6:
Mary was a low plank with all PAX giving an 11-count.

Announcments:
Things got out of hand and PAX filled the calendar till Feb. 2024!

Prayer:
Water Wings father-in-law has a heart-related doc appt in the morning. Prayers lifted up and appreciated!

All in all, yours truly is a rookie Q and the O.G. Pax were a solid balance of grace and truth!

If Jesus got out of the grave, he’s got plenty in the tank to empower you to lead and love well today! MIAG and GATA!

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