Thank you to everyone who showed up to my VQ this morning and thank you to the Site Q, Amway for letting me lead the Q.

We started with some warm-up drills before getting into the Thang.

THANG:
A circuit of pull-ups, merkins, lunges and run around the big pickle. 10 sets total, so great job to everyone!

Announcements:
Highland Games 2 weeks from this Sat & SW Cary Picnic 1 week after that

COT:
Prayers for Sbarro’s kids, Pucnhout’s hand injury, Peter, continual wisdom and strength for everyone

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

Run bros did their thing and 7 HIMs did SB’25 boot camp.

With spring break on the horizon I took the lead and helped these HIMs earn extra calories in the form of future miller lights.

Started with pledge, warmups and a mile mosey. After that we never stopped moving.

Did some 7’s and stair work to get the blood flowing.

Thang 2 was the DE-motivator. 4 exercises in sequence starting at 10 ending at 1. Started with Rocky’s Dog (curb toe taps), high knees, tuck jumps, and squats. The HIMS loved this one!

After talking about how great thang 2 was we headed back to the flag. Doing 3 burpees at each light post.

Got back to the flag for two more motivators! Completed the normal motivator of SSH’s and attempted an all abs variation. We’ll get better at it!

Boot camp is back! Enjoy those beers over SB’25 fellas!

Remember Highland games and picnic in April!

MIAGD!!!

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1 RC’er and 1 WC’er and 13 boots. The idea I had when I pulled up was triple nickels, but the where was not set. Pledge and off we go. Exited the park to the left on a whim and stopped after some uphill running for a warmup/stretch.

Mosey to the stairs/deck for Triple Nickels. Merkins at the bottom, Nantan Jump Squats in the middle, French Burpees at the top of the deck. 5-7 rounds were completed.

Mosey to the most pristine parking lot in SCary for some partial Dora partner work. 60/120/180 with a pickle up the hidden ramp.

We had time so we did a partner out and back in the lot with 80%+ OTW back in.

Finally back through the woods towards the flag. A few Mary calls and HAND!

TCP Sawgrass tomorrow, HG shirt order nearing the end (2 days), HG25 4/19, Picnic 4/27. MIAGD!

The post 2025-03-14 Q’d by Kitty Litter appeared first on F3 South Cary.

Omg…I spent 20 minutes writing up one of the best back blasts SCary would have ever seen and managed to delete it all. So you get this instead.

Since we had the two finalists in the merkin madness challenge in attendance so mumblechatter was high. We DORA’d and a lot of non-merkin exercises. We ended MARY with a single merkin.

Announcements: 1) Accelerator – Saturday, March 8, 2025 @ 0630 2) Amway stepping down as Site Q and HoppinJohn stepping up. TY4YL both of you. There were other announcements, but memory is not that good any more. Check slack.

YHC took us out lifting up spoken and unspoken prayers and praises.

Good luck to Mayflower and Nabisco. Going to be an epic final.

13 bootcampers and 4 run bros.

The post 2025-03-07 Q’d by IC Light appeared first on F3 South Cary.

Amway and Clockwork co-led a group of 8 men and women at the Fitness Kickoff 2025 inaugural workout for the Resurrection Lutheran Church/School community. Was great to have some people to show up despite the cold. Good workout, mostly low tempo (due to wide age/ability range). Roadhouse jumped in to help during Mary. Coffee and fellowship enjoyed.

This is part of a template we are building to help other PAX lead health/fitness-related initiatives within their own churches. More to come.

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10 campers and 3 runners, with some swwingers for coffeeteria.

Started with a quick mosey to the RLC parking lot for a warmup that prompted the discussion of whether it’s Thai Fighters or TIE Fighters, and if Oofda’s earthly or galactic travels could confirm either way. Later at coffeeteria, it was also discussed whether warmups should occur near the flag so late pax can still catch the group but this was vetoed in a region with, to quote, an embarrassment of riches (so you have less of an excuse to be late from having to drive forever to get there).

Thang 1 – partner up for catch me if you can around the lake, 10 merkins when caught. Darker than anticipated, rootier than recalled so we moved on after that.

Thang 2 – partner ab DORA across the bridge on KF. 100 freddies, 200 half sit-ups, 300 penguins.

Thang 3 – greenway run back and finish up the Dora in the parking lot.

COT

– DDD coming up next month; you can consider bingeing on holiday sweets as training for that, right?
– Preview of Snoop Dog’s Easter footwear modeled by Badda, Chipper, and HGTV.
– New Year opportunities and challenges abound; prayers for pax dealing accordingly with them

Thanks for the opportunity to lead, good to see everyone and meet some new pax!

The post 202503 Q’d by Clockwork appeared first on F3 South Cary.

Ran over to Bocci for warm up and stretching. Ran south down Kildaire Farm Rd and back up the hill towards Hemlock Bluffs. Mixed in some Merkins and Squats. Returned to Ritter via the Greenway. Completed a DORA with Merkins, LBC’s and Squats. Moseyed over to the baseball field for Incline Merks, Decline Merks and Dips. Back to the lot for MARY, COT and Prayer Requests.

ANNOUNCEMENTS:
– Camping Trip starts TODAY not too late. It is only an hour and half a way and you could just show up for one night if you’d like. There is still room contact Offda or see the sign up sheet that Offda posted.
– The Bull F3 event in Durham – TOMORROW
– NEXT WEEKEND – Ranch Event (Riptide) BBQ picnic food and games.
– Family Bowling Event at Badda’s Buffalo Lanes – 11/8

PRAYER:
– Upcoming Election – Prayers for God’s wisdom and watch over our nation.
– Prayers for the person injured in a school area shooting in Cary.
– Joe Smith’s mom had a second eye stroke a couple days ago. Prayers for complete healing and a speedy recovery.

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A call back to these!

f3southcary.com/2023/01/13/202313-qd-by-jigglypuff/

og.f3carpex.com/time-to-get-a-little-spooky/

Spookiness was the theme. Playlist in the thread.

Warmup by the greenway.
Running around to the secret deck, pearlzing squats on the way.
Spooky Jack Webbs up to 13 on the deck.
Webbicides featuring Spider Merkins under the deck up to 13. This is where the rain really picked up.
Pearled squats otw back, stopping for a half-hearted haunt of the Swwingers crew.
HG called Superman’s and LBCs at the flag.
Since Trickle was our only repeat PAX from last time, he got the last call honor and called Dying Cockroaches. So very spooky.

We accomplished more of my original goal from 2018 by pressing on with the merkins in the Webbicide. Rain and the lightning at the end were beautiful touches.

MAKE IT A SPOOKY DAY!!

The post 202413 Q’d by Jigglypuff appeared first on F3 South Cary.

Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

The post [ambrr] 202407 Q’d by IC Light 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:

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