12 stong at Shepherd’s this beautiful Good Friday. Lots of chatter leading up to the 5:30 start, always a sign of a great group.

Over to Craft for a quick warmup, including a broken Rockette Imperial Walkers, and some almost yoga poses.

Partner up for Catch Me if You Can around the parking lot pickle. 10 merkins before catching up with your partner who was running backward, shuffling, or karaoke;

Over to the day care for a ring of fire. 100 Peter Parker Merkins done in sequence upon the PAX count.

Continue toward BJ’s stopping for another ring of fire including squat holds/squats

At BJ’s, a final ring of fire (squat hold/ burpees)

Finish with 7 of diamonds at BJ’s (ab focused), before running back to the flag; only to stop for calf raises and merkins

Beautiful time of year with much to celebrate; Such good fortune to have health and a sound mind to join my brothers in the morning. Shout out to Bubba, who is self admittingly, looking and feeling better than he has in years.

Highland Games tomorrow; not too late to commit

The post 2025-04-18 Q’d by Hoppin’ John 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!!!

The post 2025-03-28 Q’d by FLINTstone appeared first on F3 South Cary.

16 showed for this VQ in the blustery gloom this morning. Started out with the Mission, core principles, FNG welcome and the pledge. Mosey to the EC loop for parking lot warm up of SSH, Merkins, Hillbillies and arm circles (not sure of official name spelling). Mosey to Craft for some Dora fun..LBCs, plank jacks and Stiflers Mom. Back to the church for 4 corners…Merkins, jump squats, heels to heaven and CDDs. Comments may have suggested too much running for this VQ attempt :). Finish with a round of Mary and FNG naming. Welcome CrossHairs! Thanks for allowing me to be your fitness leader this morning!

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We were joined by a father son duo. One from out of town. One from Cary. Both Gator fans. Unreal!
March madness themed workout this morning. We revisited the age old question of which Gators team is the best team of all time. Of course the 2025 Gators made this a more complicated question. PAX split into two teams (’07 and ’25) to complete feats of physical and mental strength.
Gators won!
Prayers or Flintstones family and Bubba. MIAGD

The post 2025-03-19 Q’d by Life Alert appeared first on F3 South Cary.

Practice! Practice! Practice!

9am to 10am Saturday at Hunter Street Park.

The post [freeagents] 2025-03-15 Q’d by FLINTstone appeared first on F3 South Cary.

Practice tonight at 6:45 pm. We’ll scrimmage against the other F3 team! Be there at 6:30pm. Location: Jaycee Park Apex.

The post [freeagents] 2025-03-12 Q’d by FLINTstone appeared first on F3 South Cary.

Two showed up for an epic high tempo workout. The theme: Don’t Mail it in. The result: it was CLEAR HIMS were Q shopping this glorious Monday. Only a few HIMs came prepared for an epic beat down. Others heard the name “Yogi” and knew if their participation meant hitting every rep and giving it 45 minutes of their best, maybe best to go elsewhere.

YHC stepped in for Yogi. And per Yogi’s request, lead a 10 Rounds with Tyson workout.

Side Note: I firmly believe my actions today reset the clock for the few times YHC slept in to allow others to become leaders.

Thang 1. 1-mile warmup
Thang 2. 10 rounds with Tyson
Thang 3. Knockout Round.

Completed 6 rounds with Tyson. Course. The sheep loop, HITT at each corner. Merkins, Squats, WWII, CCDs, low slow flutters, and Jump Squats.

Round 7 was the knock out. Performed a “Motivator’esque” workout. Started at 10 ended at 1. Instead of jumping jacks, performed step ups, high knees, tuck jumps, and squats.

At this point the HIMS questioned why we didn’t just drink coffee for the 45 minutes, because this is hard.

We persevered! Got the knock out. Back to the flag for COT.

Great coffeeteria discussions pursued about summer pools and concerts.

MIAGD!!

The post 2025-03-10 Q’d by FLINTstone appeared first on F3 South Cary.

10 bootcampers and 2 SWOcho broz on a brisk morning at the premier Friday AO. Mission and core principles given for pseudo FNG life alert. Mosey and standard warm-ups and then over to thang 1.

Thang 1 was the famed Shepherd’s Watch 1 mile challenge. 5 laps, give it all you can. I’m here to tell you, Water Wings is back! And it’s great to see. Strong efforts all around. Life Alert would have broken 6 min with a running start.

Thang 2 was a core Dora. H2M, angry penguins, and LBCs…100, 200, 300. Somehow Kirkland kept ended up doing merkins.

Thang 3 alternating between bear crawls and lunge walks between tree islands. The YHC can now confirm that it’s hard to do these if you actually do them.

Back to the flag for some popcorn Mary, which featured two people calling merkins, and then HAND. Announcements. Prayers for Flintstone single dadding for a week while his M is overseas. MIAGD, gents!

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

Temps were high, as was the workout tempo. PB flag is on the IR so we pledged to the CFA flag and took off for the grassy area for warmups, including the motivator led by Flintstone.

Thang 1 – 12 min of up and down the stairs. Except for one Pax who kept on modifying to do merkins at the bottom. HTSI.

Thang 2 – over to the building in the back for out and backs with exercises at each tree island. Run to the first island for 2 merks and 2 jump squats. Then run back to the start. Then to the second tree island for 4 of each and so on until we completed our 12 even only combinatorial set. Quick round of mary while the six came in.

Back to the flag for another Flintstone motivator! Then regular Mary.

Plentiful announcements. Prayers for Yogi.

The post 2025-03-05 Q’d by Astro appeared first on F3 South Cary.

STRONG morning. Perfect temps and F3 in full swwing.

South Cary stretches to start and then straight into THANG #1 to get the bell rolling. And since the kettlebell mile is all the rage, what better place and better way to get things started.

Thang 1: Kettlebell half-mile
Thang 2: Kettlebell Circuit
– Swwings
– Hunter Squats
– Pullover Press
– RDL
– Elevated Lunges
– Rows
– Clean & Press
– Goblet Squat Thrusters
– Woodchoppers
– Mosey

Thang 3: Repeato that Circuit, but add in rotations of:
– Dip Bars
– 40lb slam ball thrusters

Thang 4: Another Kettlebell half-mile and finish off with 50 straight swwings

Honored to lead. Great to get back out and see some familiar faces. Prayers for Open Concept’s crew. Gonna get after it in March.

Playlist Shuffle:
TV Off – Kendrick Lamar
The Largest – BigXthaPlug
Even Flow – Pearl Jam
Break on Through – The Doors
Carnival – ¥$
FE!N – Travis Scott
POWER – Kanye West
SICKO MODE – Travis Scott
Dirt off Your Shoulder – Jay-Z
Garden – Pearl Jam

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