11 arrived at the flag at 0630. There was no known Q and no DR Q in sight. Only one man could fill the same colored shoes at such a moment, Yogi SPOKE UP! We moseyed to Java Jive for a warmup/wheel of pain/circle of grunts. It was a Q school of sorts. Then we moseyed back to the flag for 1 Mary call by the advertised Q, who was at the mailbox. Extended COT with three monologues. MIAGD!

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A long slow gradual warmup building up to a ring of burning fire in the fore arms and lower back. Untold number of RDLs, KB swings, high pulls, kB deadlifts, followed by some ground game (Mary) low slow flutters scissor, iso holds, chest presses from the 6

Wrapped up with calf burn.

Sorry for the technical issue with the blue tooth speaker. I know now not to trust the power outlets in the pavilion. Music was generally acceptable nonetheless.

Praises for the new Year

Prayers for those battling with health and emotional challenges and the loved ones supporting them through it all.

Happy Birthday to me 38 and feeling great!

The post [aoswwingers] 202503 Q’d by PickUp appeared first on F3 South Cary.

Coxswain and YHC joined PAX in the rapidly growing DC Metro region. These guys aren’t just growing, they are prepared for growth! They had a fresh stack of over 30 cinderblocks stashed behind the elementary garden all with pristine, HGTV approved, F3 logos. Not sure they know that 30 is problematic, but we didn’t tell them.

Not sure any of us will be able to toast any champagne tonight due to all the merkins, curls, presses, skull crushers, side planks, plank jacks, and shoulder taps. But at least we did 4 lunges!

COT: Hug the ones you love… The Q’s daughter was a victim to road rage on the way to BWI yesterday and ended up in the median on 95. Fortunately, she’s completely fine. Unfortunately, nobody stopped to check on before emergency services came (sounded on par for Maryland…).

MIAGY!

The post [ao-downrange-other] 202431 Q’d by F3 South Cary appeared first on F3 South Cary.

A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

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Came all the way from Murfreesboro, TN for the holidays and spend quality familial-time with your very own @waterwings and he rewards me with a parting gift of Q’ing the best damn AO in SCary, NC, #ao-wed-pointbreak.

Warmed the PAX up the TN way. The mosey was brief to the top parking lot where we performed a whole plethora of burpees, jumps, merkins, squats, and LBCs, reps getting progressively higher from 5 to 25.

Moseyed on to the back lower parking lot where we performed a few sets of kariokas, bear crawls, Nolan Ryans, etc. With barely a few seconds to spare we made it back to the flag.

COT – Prayers for @Nabisco’s father. Prayers for the family moving to DC.

Announcements- 2024 Highland Games is set for 3/16/2024. Signup sheet will be posted soon. Please fill up the Q-sheet.

Thank you for the opportunity to lead and MIAGD!

The post 202403 Q’d by Coxswain (Boro) appeared first on F3 South Cary.

41 HIM banded together to beat the fartsack this AM – between late concerts, parties, and the cold, these were not trivial circumstances to overcome!

Hermes delivered a solid opening for our lone FNG, and we were off to the bottom of the hill for a warmup consisting of 24 reps of Side Straddle Hops, Hillbillies, and standard Merkins. We had a job to do so we immediately brought the big announcement that we’re splitting… for the duration of the workout.
Hermes led half the PAX on a run through the golf course, and Jigglypuff kept it local with some rock work and pickle laps. FlipFlop Repeato so that everyone could enjoy everything there was to offer this morning. Shoutout Breezy for upp-ing my rock game between rounds.

After we put back the rocks, Hermes led the charge up the dam hill where we recovered before returning to the flag. We ended with 100s ahead of our first COT of the year and closed it out with a prayer. Many stayed for refreshments and libations to ring in the start of 2024. Welcome to FNG Flair!

I am extremely humbled to have the opportunity to lead this group, but I have become acutely aware that no OYO applies in this space as well. From the new leaders that we introduced today to the site Qs that keep our region moving forward to the PAX who post and push us to get better, we all have a piece in making this region great and invigorating male community leadership every day.

The post [1stf-convergence] 2024-01-01 Q’d by Hermes appeared first on F3 South Cary.

14 dads versus 29 kids made for a crowded field this morning with record numbers for an F3 Dad’s event. We finished with a great afterparty at Casa de @Water Wings for some hot cocoa, treats, and fellowship. A great time was had by all.

The post [ao-scary-dads] 202330 Q’d by Water Wings appeared first on F3 South Cary.

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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The PAX patiently waiting for the Q as he set a new minivan course record on Penny Road. We started a minute late but made up for lost time with hard work.

Moseyed to big lot for warm up and then to the Garmin building for a set of 11s with Merkins and squats and then visited a neighboring hill for 7s with star jumps and burpees. Moseyed back to the start with Merkins and squats at each street light. Finished off with some Mary.

100% coffeteria attendance

Prayers for Snip’s dad and Coxswain’s family pet situation.

The post 202328 Q’d by Badda appeared first on F3 South Cary.

18 posted at SNS for a non-DORA plus 4 corner beatdown.

Coffeeteria in the lot.

EC coffeeteria at Biscuitville with some OGs

NMH: @TeaParty learned that @Hermes is not my brother…

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