What a great way to kick of a Friday. We started out with six PAX and after the pledge nature called one of them so the remaining five headed out for beatdown. YHC executed his standard Thangs which included four corners (6 or 7 rounds varying exercises each round). Hill repeats with ascending squats (5, 10,15,20,25,30) and lastly level out and backs with ascending shoulder taps (left/right = 1 same rep count as squat). We headed back to the flag stopping for dips and urkins. Finished up with plank/chill cut until all the runners got in then HAND.

A little moist this morning, but all in all, great weather and better fellowship.

It’s always an honor to lead. I appreciate all of you.

MIAGD!!!

The post 2025-05-02 Q’d by IC Light appeared first on F3 South Cary.

We ventured off site this morning after Mission, Pledge, and warmups. We moseyed into Summerwinds neighborhood making some stops for merkins, Bobby Hurleys, CDDs, LBCs, & squats. Eventually we made our way down to the lake via an inconspicuous greenway entrance. After a short stint we exited to apartments after stopping for some irkins at playground.

Thang 1 was rotating bear crawls, crab walks, backwards run, and Carioca up to the top of hill at apartments. We exited out to sidewalk and turned back into Waverly for Thang 2: BLIMPS across Whole Foods parking lot. There was still some time to spare so we got a round of Four Corners w/ hand release merkins in before moseying back to flag.

A few announcements and a bunch of prayer requests this morning.

MIAGD!

The post 2025-04-30 Q’d by Homegrown appeared first on F3 South Cary.

We made it a great morning at Stonecutters today where we celebrated earth week and those that genuinely like to hug trees and furry things. The fellas had different ideas on how to stop global warming and save our world. But the consensus seemed to be: eat less, which in turn reduces farting and other gas emissions, nutrient degradation, toilet paper, baby wipes and landfill space, methane production and the endless flushing and drainage of water down the pipes and running off our lawns, which in turn saves us from the next unplanned close up view of the dark side of Kevin the Elder’s strangely proud moon. Yikes. Until next month, hgTV 5 ChrisR 3, out.

The post [aostonecutters] 2025-04-24 Q’d by H G t v appeared first on F3 South Cary.

Headed down range to hang with Red Ryder at Cougar Town. Great time had by all

The post [ao-downrange-peakcity] 2025-04-22 Q’d by F3 South Cary appeared first on F3 South Cary.

Site Qs along with the flag were on spring break. We started out with jog down the greenway Indian run style. Next we ran up the hills and under the Kildaire bridge with merkins at the top of each side.

Mosey to Ritter Park for some abs and arms. A few pull-ups there as well.

8 mins left and a mile from the location the flag is typically posted so hustle back for a have a nice day.

Coffee was not had but pollen washing is needed. Astro did not attend.

The post 2025-04-21 Q’d by Kiffin appeared first on F3 South Cary.

11 pax plus the Q decided to take a trip down the lanes of yesteryear and play a game of….

Memory.

54 cards were spread out on a picnic bench that will be holding delicious food at the F3 picnic next Sunday (rumor has it there is a signup sheet somewhere) and the PAX had to pick 2 with the hopes of a match. Total # of the two cards resulted in the number reps to perform.

Detailed rules in the comments.

An expertly curated playlist (also in the comments) accompanied this intense workout of mumblechatter and shockingly high count of sir fazio arm circles. One thing is for sure, @grisham is never going to have a rotator cuff injury.

Stations of the cross
Highland Games
Make someone’s day better today.

The post [aostonecutters] 2025-04-17 Q’d by Sbarro appeared first on F3 South Cary.

Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

The post 2025-04-15 Q’d by Franklin appeared first on F3 South Cary.

At the waffle-free zone of Marla Dorrel Park, we enjoyed this cool spring morning as follows:

Run to greenway / various warm up exercises
Run to bridge over 64, go to the far end with the curvy hill
–1 pushup at top, 6 LBC’s at bottom
–2 pushups, 5 LBC’s,
–etc.

Back the way we came on the greenway
Stop and do Tabata workout (20 seconds exercise, 10 seconds rest)
–squats
–plank jack
–crunches
–mountain climbers
(Repeat for 8 minutes)

Run back to park lot
Circle up for Mary

For COT, we were met by @WebMD and @TheSuper, who had been running.

Prayers:
O.R. has a pre-op appointment this week, procedure later this month

Thanks for a great workout, gentlemen. MIAGD!

The post 2025-04-08 Q’d by Thurston appeared first on F3 South Cary.

12 PAX showed up at SW early this morning. 2 left after I introduced myself so 10 stalwart keepers of fitness and general agreeability embarked on 45 minutes free from the shackles and burdens of cadence counting. We did an easy mosey around the parking lot while we waited in @chipper to shave, shower and change out of his running clothes and into his boot camp clothes. Once he joined us, we broke up into pairs for some flying warmups.

Then we moseyed over to the giant-ish courtyard for some:
– Prisoner run catch me if you cans
– 4 corners forward
– 4 corners in reverse
– paint the sidewalks with lunge walks and bear crawls
– paint the sidewalks in reverse with lunge walks and bear crawls

Then we left the courtyard for the parking lot. A quick pause for some South Cary Stretching and into some rolling sprints. (Note to management – SCARY needs more sprinting)

A quick 2 + 2; two parking lot spaces of bear crawls, 2 of lunge walks.

Circle up at the flag for a quick popcorn mary.

A delightful morning and the coffee was delicious, thank you @unitard. Always an honor to lead and a quick shout out to @shipyard for the SCary-iest man challenge which helps me step outside of my comfort zone to visit and Q AO’s I don’t normally attend.

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

This morning’s workout was pollen-free—thanks to Mother Nature finally doing her laundry last night!

Parking Lot Dash: unusual amount of cars as we ran lines in the Lowes grocery store parking lot.
o Side shuffles, because moving sideways is clearly more practical than forward.
o Karaoke runs, with form so impressive some guys nearly sang actual karaoke.
o Sprints, aka “pretend like you’re trying to beat someone else to not be last.”

Rocking the Rocks: Moved back to the park to pick out some rocks for a solid lift—because who needs dumbbells, when you can find random heavy stuff in nature.
o Curls for the Girls (Or Yogis preference)
o Squats, because “leg day” is every day.
o Overhead presses, avoiding dropping rocks on our skulls.
o Lunges, the universally acknowledged exercise of regret.
o Halos; still unclear if this makes us saintly or dizzy.
o RDLs—Romanian Dead Lifts (or Really Dumb Lifts, depending on your rock choice).

Wrapped it all up with some dips, step-ups, and calf raises.

Make it a Great day, remember: If your rock is heavier than your ego, you’re doing it right.

The post 2025-04-01 Q’d by Dumas appeared first on F3 South Cary.