No snowflakes at this workout. We got steamy real quick at JRI, despite the wind. Power walked it, some off road, over to the hospital parking deck. Hit the stairs all 3 corners, up n down to our heart’s delight. Ramp work w/agility and some upper body weighted power moves. Pure joy for some. Minor grumbling. But keeping heart rates up was the goal. Hopefully we achieved that today.

As we go through life on earth we encounter tragedy in places unexpected. We have to deal with it. But how? Special recognition went out during our COT for the individuals affected by the tragedy occurring to others. Showing courtesy, respect, understanding, assistance to the friends, family of the victims is what’s on the table here.

The post [ao-tues-justruckit] 2025-02-11 Q’d by H G T V appeared first on F3 South Cary.

Got fixed the backblast issue- working again just in time for announce today’s RUCKZY. Launched with the run bros. They were a bit slow so we finished before them. Enjoyed the discussions with Chops. I think we hit 17 topics, including the longevity of hairdryers, while going up and down the Kildare to penny hill. Perhaps this Ruckzy can continue next sunday with more guys joining.

The post [rucking] 2025-02-09 Q’d by H G T V appeared first on F3 South Cary.

After Astro and YHC participated in the 1-mile EC, everyone was left wondering who the Q would be. Alas, YHC got in my car and left.

BUT WAIT!

Just as the clock struck 0530 and everyone thinking Astro would be their Q, YHC came roaring in the back entrance of the parking lot and emerged from my vehicle like a knight in shining armor. After bidding farewell to my partner in crime, we headed off to embark on our journey.

After a quick warmup along Tryon to demonstrate some AKOA favorites, which are now SCary favorites, we then proceeded to do the main Thang which was a pearls-on-a-string style inflating and deflating set of AKOA exercises along the entire stretch of the dark greenway.

The exercises were as follows:
5 stingray merkins
10 Stifler’s moms (even though Gravel Mouth doesn’t know who that is)
15 American sledgehammers
20 Astro jacks
25 Marge 2 Homers
30 sledgehammer WWII’s

We added one exercise at each stop, until we got to the top of the pyramid (30 reps), then we removed one exercise at each stop until we got back to the nonexistent flag.

Lastly, we circled up for some Cat Scratch Fever, then did some tuck jumps to get everyone moving again, then we went around and did some popcorn Mary to close it out. Was great to be back at the other Friday AO location. Not a lot of mumblechatter today but I enjoyed it. Thanks for the opportunity to lead. MIAGD.

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Today we ran a simulation of global trade. It’s a well-known fact that the president doesn’t have any real power, and neither does congress, because the Stonecutters are the ones who really call the shots, so what better place to stir the pot of global politics.

We split into 2 sides (aka “countries”). One country was the United States, and the other was an unnamed country with cheap labor.
Each person from the US received a white card with a standard-difficulty exercise (ie merkins, LSF, CDD, WWII, etc), while each person from the other country received a red card with an easy exercise (Good Mornings, Imperial Walkers, Sir Fazios, H2M, etc).

We then did a tabata (1 minute exercise, 30 second rest) where each team went through the exercises in their country. If the people from the US got tired of their exercises and wanted to gain access to the cheap labor (ie, the easy exercises), they had to pay a tariff of 20 burpees, which allowed them to trade places with someone on the other side. Of course, if someone did pay the tariff, the rest of the US felt the effects by having to also do 20 burpees split up amongst their team.

After going through 2 rounds, only 2 Pax decided to trade. One actually paid the tariff, while one (Lite Brite) somehow got around the tariff, saying “rules were meant to be broken”. This unexpected twist somehow added to the realism of the simulation. At the end of the day, we learned that tariffs are indeed a deterrent, there was some temporary inflation (burpees) but it wasn’t too bad, some people find ways to break the rules, and the Stonecutters are above the law and Lite Brite may be the supreme ruler of the illuminati. MIAGD!

The post [aostonecutters] 2025-02-06 Q’d by Amway appeared first on F3 South Cary.

Everybody knows the sexy ones are the ones with the baggage, so what better place for me to bring my baggage than Just Ruck It.

Fast mosey to the Danny’s BBQ parking lot where we did some warmups and exercise demonstrations. Then we partnered up for a set of partner 7’s with Stifler’s Mom at one end and Marge 2 Homer at the other end. Every time the partners met in the middle, the dropped down for 3 partner merkins. Local celebrity Kirkland expressed his displeasure in having to do hump-centric exercises for a second day in a row.

Then we moved to another parking lot where we did a lunge walk to one end, and reverse lunge walk back to the start. Then bear crawl out and crawl bear back, then crab walk out and reverse crab walk back. At this point there were complaints about the difficulty of the workout compared to prior JRI Q’s. Then we did some pearls on a string with various squats and calf exercises.

Fast mosey back at to Walmart parking lot for a ladder with 5 squats every time you got back to the starting point. Finished with another fast mosey around the parking lot and more complaining. Thanks for carrying your baggage with me. MIAGD.

The post [ao-tues-justruckit] 2025-02-04 Q’d by Amway appeared first on F3 South Cary.

LOCH ‘N LOAD: We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises at the Boat Ramp. We started 11’s with Burpees and Peter Parkers at each book end on the Long Hill South West of the dam. An audible was called and the 11’s were reduced to 7’s. Below the dam we completed a round of rock partner pickle curls, rows and triceps. We then hustled back to the Flag and did Low Slow Flutters.

See Slack for Announcements and Current Events.

Prayer requests:
Bing has a job interview.
Astro’s friend has heart complications (hole in heart)
Kirkland’s child’s friend’s mother is battling an illness.
Prayers for injured and recovering PAX.

The post 2025-02-01 Q’d by Morpheus appeared first on F3 South Cary.

With some “encouragement” from Shipyard, today we explored some recent phenomena…

I’m not saying it was aliens ….but it was the aliens!

Started with a mosey to warmups. Blew the PAX minds when they discovered the first man on the moon Neil A. Armstrong’s name speeled backwards is A.lieN.

Discussed the apocalyptic scene in New Jersey that has many in panic thinking UFOs were invading. Turns out it was the Goodyear blimp over MetLife stadium. The PAX then participated in inflating BLIMPs.

Burpees x5
Lunges x10
Imperial walkers x15
Merkins x20
Plankjacks x25
Squats x 30

Thang 2 was to represent the Georgia state patrol chasing an UFO across the sky turns out it was just the planet Venus. Thus we did setof 5’s – merkins and CDDs with bearcrawl to and from.

Finished with MARY, where we learned Australia does it differently and Term Paper introduced us to Homer to Martian.

Ended with COT. Prayers to the health of our families, specifically our elders, and Maywe continue to be leaders in our community.

AKOA? Next week
F2 event at Weld Wednesday next week

The post 202531 Q’d by FLINTstone appeared first on F3 South Cary.

9 for a wonderful first foray back into fitness after I spent a weekend riptiding around the Caribbean with a few hundred of my now closest friends. Headed over to Waverly to look for buried treasure (forgotten Christmas presents) under the site of the famous Waverly Christmas Tree. Dug our way through merkins and squats. Finding nothing at X marks the spot, and quickly running out of grains of sand in our hourglass, our ragtag band of pirates followed the map around the perimeter of Waverly with still no luck. So back we went to launch an assault on USS DoughBoy. Good times were had by all.

Most important announcement by far was 2/1 Ice Cream for Breakfast at Two Roosters.

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Two crossed over the borderfor a nice running of Das Boot. Great coffeeteria at Common Grounds.

The post [ao-downrange-peakcity] 202525 Q’d by Full House appeared first on F3 South Cary.

Negative splits out to Chipotle and back.

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