Happy to Q this morning. Despite the cold, it was dry nonetheless. 5 boot campers took off. An easy morning for themed workout. I did not plan a themed workout. Moseyed to the parking deck on Crescent. As we stopped for warm ups along the way, my counts inadvertently landed in 14 so kept that going.

Stair work 7s from the low parking lot up to the top of the parking deck. Shoulder tap merkins and jump squats.

Ran across the street to a parking lot for a random “triangle of exercises “. It was suggested to make it a heart, so I obliged. Sets of 10 ab focused exercises at 3 points on the “heart”

Back to flag for 14 pull-ups each before finishing with a Chilcutt hold.

Great chatter today with a fun group.

7 runners came in at various times. Prayers for Henry in his latest treatment and all the people who just need some love today.

WG Ocho Saturday at 5. DDD Feb.22, etc.

The post 2025-02-14 Q’d by HoppinJohn appeared first on F3 South Cary.

Ten at JDI for ‘hint of Strava Art’, consisting of 2 miles of sprinting, and 3 miles of the Q catching up. FWD was peeped across Tryon coming down SCary’s most dangerous hill, which was not intentional. There was also an Enhancements (?) flyby in Lochmere I think… headlamp was v bright!

9 at COT, but Wonderbread rejoined for coffee and bagels. It is a gift to be alive, MIAGD!

The post 2025-02-11 Q’d by Jigglypuff appeared first on F3 South Cary.

With one car in the parking lot at 0528, looking like we will audible and run for 45 minutes. At 0529 the SB halftime hangover was broken and the PAX arrive.

No flag, since we saw plenty of red white and blue during halftime. Off we go. Mile to the pull up bar where there was much consternation and anxiety. We traced the pickle with a merkin at each light pole, then split into two groups. One group pickled while the other worked pull ups, merkins, squats. Switch and repeat. Pull-up quota met for the week. 8 minute mile back to the flag. 6 PAX now have a detailed view of the Kendrick/Drake beef thanks to ChatJoeSmithGPT.

DDD 2/22
Highland Games at Easter along with SCary picnic upcoming.

MIAGD

The post 2025-02-10 Q’d by Bing appeared first on F3 South Cary.

AKOA day 2 completed. Two letters were at the “flag” but who was Qing what? K had the JDI Q for an out and back on Kildaire. MIAGD!

The post 2025-02-04 Q’d by Kitty Litter appeared first on F3 South Cary.

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. We then did 11’s with Burpees and Peter Parkers at each book end. We cut through the woods from behind the office building and back to Ritter Park. We alternated pull Ups and squats and completed an out and back bear crawl on the basketball court. We ended with some pretty serious Mary.

See Slack for announcements and current events.

Prayer requests:
Amway’s brother Matt and wife are expecting their first child. We pray for blessings over their pregnancy.
Prayers for the guys running Uwharrie tomorrow.
Kitty Litter’s wife and child have been under the weather. Pray for speedy recovery.

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

Lively group this morning for a speedy 5 in great running temps. We found some hills in the Highlands to get us ready for Uwharrie this weekend. Welcome FNG FEMA! Good times as always.
MIAGD.

The post 202528 Q’d by Amway appeared first on F3 South Cary.

Headed north this morning to bring some of that JIU pizzazz to the Krypto krowd.
We ran.
I called exercises.
A few of the PAX even performed the exercises I called.
A few of those even counted.
Concensus was that they did add more streetlights along Ederle on the way to Penny.
All in all we had a blast and covered some ground.
Excellent coffee and hospitality by Nabs.
MIAGD!

The post 202527 Q’d by Spade appeared first on F3 South Cary.

Dynamic warm up with some plyos snaking through the parking lots. Merkins, mountain climbers, and plank jacks to finish it.

Partner up for catch me if you cans up the hill with 10 merkins.

At the office parking, which is well lit, we did a Dora with merkins, squats, and LBCs. Some veteran pax wanted more detail.

Then we went over to the Avenue of the Estates for a triple nickel. Backwards runs, partner plank merkins, and partner clap merkins.

Almost got done and then Indian runs back to the flag 30 seconds late.

Good coffee.

We had 3 orange hats so it was hard to locate Joe Smith at times.

Make it a great day! “Be Nice!!!”

The post 202520 Q’d by Chanticleer appeared first on F3 South Cary.

Warm Up

Lunge partner loops with 5 burpees

Speed Racers Inflaters with pull up, 5 burpees, 10 jump squats, 15 lbcs, 20 merkins, 25 star jumps with increasing parking lot runs.

Back for a partner bear crawl loop and inch work merkins.

My hands are cold now.

The post 202517 Q’d by Chanticleer appeared first on F3 South Cary.

Negative splits out to Chipotle and back.

The post 202514 Q’d by Hermes appeared first on F3 South Cary.