Francois Archives - F3 South Cary https://f3southcary.com/tag/francois/ Free outdoor workout groups for men, to invigorate male community leadership. Tue, 22 Apr 2025 12:07:05 +0000 en-US hourly 1 https://i0.wp.com/f3southcary.com/wp-content/uploads/2022/01/cropped-f3-south-cary-shield-logo.jpg?fit=32%2C32&ssl=1 Francois Archives - F3 South Cary https://f3southcary.com/tag/francois/ 32 32 201319790 2025-04-22 Q’d by Promo https://f3southcary.com/2025/04/22/2025-04-22-qd-by-promo/ https://f3southcary.com/2025/04/22/2025-04-22-qd-by-promo/#respond Tue, 22 Apr 2025 12:07:05 +0000 https://f3southcary.com/?p=3552 Q: Promo PAX: Promo, WebMD, Hermes, Kiffin, Amway, Bing, Francois, GTL, Dunk, Badda, OTW (On The Way), Dowry, Largemouth, Joe Smith PAX (not in Slack): None FNGs: None COUNT: 14 ...

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Q: Promo
PAX: Promo, WebMD, Hermes, Kiffin, Amway, Bing, Francois, GTL, Dunk, Badda, OTW (On The Way), Dowry, Largemouth, Joe Smith
PAX (not in Slack): None
FNGs: None
COUNT: 14

14 PAX showed up this morning outside NYBD. An easy out and back down Kildare toward Maynard with a little loop around kilmayne added a little extra mileage and pushed the group to get back in time for the COT! Conversation was had, PRs were set, and coffee was enjoyed. Excellent work all around!

Signups still open for the South Cary picnic. Prayers for Petey as he continues to show strength and resilience in the face of adversity. Prayers for the Qs extended family as they learn to forgive and embrace eachother through difficult times.

Praises to the group for continuing to show up and push each other daily.

MIAGD!

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2025-04-15 Q’d by Captain Jack https://f3southcary.com/2025/04/15/2025-04-15-qd-by-captain-jack/ https://f3southcary.com/2025/04/15/2025-04-15-qd-by-captain-jack/#respond Tue, 15 Apr 2025 12:55:01 +0000 https://f3southcary.com/?p=3531 Q: Captain Jack PAX: WebMD, Kiffin, Francois, Largemouth, Sherpa, Michelob, Denali, Astro, Enhancements, Hoppin’ John, Badda, Bing, GTL PAX (not in Slack): None FNGs: None COUNT: 14 14 went over ...

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Q: Captain Jack
PAX: WebMD, Kiffin, Francois, Largemouth, Sherpa, Michelob, Denali, Astro, Enhancements, Hoppin’ John, Badda, Bing, GTL
PAX (not in Slack): None
FNGs: None
COUNT: 14

14 went over the bridges and through MacDonald Woods. Ran into our friends from FWD miles out from their flag. Audible was called on the home stretch to grab an extra half-mile.

Announcements: Highland Games Saturday, Picnic next Saturday

Prayers/praises: unspoken.

NMS: The table stakes for getting to hang out with the fast guys is hauling myself around a 5 mile track. Always inspiring to be around them, so it’s worth it.

TClaps to HoppinJohn for yet another Ocho.

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2025-04-14 Q’d by Enhancements https://f3southcary.com/2025/04/14/2025-04-14-qd-by-enhancements/ https://f3southcary.com/2025/04/14/2025-04-14-qd-by-enhancements/#respond Mon, 14 Apr 2025 10:57:00 +0000 https://f3southcary.com/?p=3526 Q: Enhancements PAX: Nabisco, Denali, Hermes, Bing, Francois, Dunk, Joe Smith, Mayflower, Enhancements, Water Wings, Promo, Thurston, Dowry PAX (not in Slack): None FNGs: None COUNT: 13 Started off “promptly” ...

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Q: Enhancements
PAX: Nabisco, Denali, Hermes, Bing, Francois, Dunk, Joe Smith, Mayflower, Enhancements, Water Wings, Promo, Thurston, Dowry
PAX (not in Slack): None
FNGs: None
COUNT: 13

Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

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2025-04-08 Q’d by Dowry https://f3southcary.com/2025/04/08/2025-04-08-qd-by-dowry/ https://f3southcary.com/2025/04/08/2025-04-08-qd-by-dowry/#respond Tue, 08 Apr 2025 11:45:56 +0000 https://f3southcary.com/?p=3508 Q: Dowry PAX: Bing, Badda, Kiffin, Francois, F3 Orphan, Largemouth, Michelob, Dunk PAX (not in Slack): None FNGs: None COUNT: 9 9 Stallions charged a classic JDI route. Complaints about ...

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Q: Dowry
PAX: Bing, Badda, Kiffin, Francois, F3 Orphan, Largemouth, Michelob, Dunk
PAX (not in Slack): None
FNGs: None
COUNT: 9

9 Stallions charged a classic JDI route. Complaints about the Guide were made by some. Good times were had by all. MIAGD!

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2025-04-02 Q’d by Jigglypuff https://f3southcary.com/2025/04/02/2025-04-02-qd-by-jigglypuff/ https://f3southcary.com/2025/04/02/2025-04-02-qd-by-jigglypuff/#respond Wed, 02 Apr 2025 11:43:25 +0000 https://f3southcary.com/?p=3485 Q: Jigglypuff PAX: Mayflower, Mohawk, Nabisco, Denali, GTL, Largemouth, Francois, Michelob, Enhancements, Thurston, Hallmark, Water Wings, Spade, Bubba, Gravel Mouth, Captain Jack, Term Paper, Morpheus, Unitard, Kirkland, Chanticleer, Joe Smith ...

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Q: Jigglypuff
PAX: Mayflower, Mohawk, Nabisco, Denali, GTL, Largemouth, Francois, Michelob, Enhancements, Thurston, Hallmark, Water Wings, Spade, Bubba, Gravel Mouth, Captain Jack, Term Paper, Morpheus, Unitard, Kirkland, Chanticleer, Joe Smith
PAX (not in Slack): None
FNGs: None
COUNT: 23

What a great morning at Waverly Place! We had multiple EC options and a strong running contingent during the main event.

After the AO Inspection EC by me and Hallmark, 11 PAX returned via a pearls on a very long string through some parking lots to Ritter Park where we spent about 5 minutes doing curb irkins and pull ups. Quick wave to the Hulkamania PAX and we set off on our return journey via Loch Lomond and the tent-guy-cut-through back to Waverly. Some ambitious exercises at the high ledge by the fountains, featuring the ‘half time’ ALRSUs. Back to the flag just in time. Rejoined with the 12 runners for COT.

It was a last second Q pickup, but I was glad for the opportunity to lead. MIAGD!

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2025-04-01 Q’d by Spade https://f3southcary.com/2025/04/01/2025-04-01-qd-by-spade/ https://f3southcary.com/2025/04/01/2025-04-01-qd-by-spade/#respond Tue, 01 Apr 2025 12:48:37 +0000 https://f3southcary.com/?p=3482 Q: Spade PAX: Prodigal, Badda, Joe Smith, Largemouth, Bing, Francois, Kiffin, WebMD, Spade PAX (not in Slack): None FNGs: None COUNT: 9 Glorious morning to get doughy with it. 8 ...

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Q: Spade
PAX: Prodigal, Badda, Joe Smith, Largemouth, Bing, Francois, Kiffin, WebMD, Spade
PAX (not in Slack): None
FNGs: None
COUNT: 9

Glorious morning to get doughy with it.

8 HIMs opted for the 5.5mi black diamond route which turned out to be more like 5.28mi. You are all still champions in my heart. YHC stuck with a more inclusive option.
Great coffeteria attendance and JRI collab. Shout out to Kiffin for buying the brew, thanks much!
MIAGD!

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2025-03-31 Q’d by Nabisco https://f3southcary.com/2025/03/31/2025-03-31-qd-by-nabisco/ https://f3southcary.com/2025/03/31/2025-03-31-qd-by-nabisco/#respond Mon, 31 Mar 2025 11:01:18 +0000 https://f3southcary.com/?p=3472 Q: Nabisco PAX: Joe Smith, Mayflower, Oofda, Enhancements, Francois, Hermes, Nabisco, Denali PAX (not in Slack): Airbag & Hot Corner FNGs: None COUNT: 10 Great morning at Krypto joined by ...

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Q: Nabisco
PAX: Joe Smith, Mayflower, Oofda, Enhancements, Francois, Hermes, Nabisco, Denali
PAX (not in Slack): Airbag & Hot Corner
FNGs: None
COUNT: 10

Great morning at Krypto joined by a strong father/son combo passing through from Charlottesville. Quick glance at Jr and I knew he was ready to roll so off we went for intervals on Regency parkway (borrowed from Enhancements) then back to Thee Avenue for 7s. Disorganized Indian run down the hill with a fun run back to flag for a ring of fire (Francois eventually figured it out). Appreciate the opportunity to lead this group. Prayers and gratitude for family members hitting new milestones. MIAGD!

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2025-03-25 Q’d by Sherpa https://f3southcary.com/2025/03/25/2025-03-25-qd-by-sherpa/ https://f3southcary.com/2025/03/25/2025-03-25-qd-by-sherpa/#respond Tue, 25 Mar 2025 11:53:30 +0000 https://f3southcary.com/?p=3455 Q: Sherpa PAX: Badda, Dowry, Suck UP, The Super, Trickle, Thurston, Flop, Water Wings, Sherpa, Bing, GTL, Largemouth, Francois, Kiffin, Happy Gilmore, Dunk, Michelob, Bagels PAX (not in Slack): None ...

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Q: Sherpa
PAX: Badda, Dowry, Suck UP, The Super, Trickle, Thurston, Flop, Water Wings, Sherpa, Bing, GTL, Largemouth, Francois, Kiffin, Happy Gilmore, Dunk, Michelob, Bagels
PAX (not in Slack): None
FNGs: None
COUNT: 18

Gorgeous morning under the stars for a brisk run.

18 📈 strong galavanted around the Regency area and all made it back home on time.

COT – Highland Games 4/19. SCary picnic coming up as well. Continued prayers tor Henry as he recovers from a recent visit to the hospital.

Strong stuff HIMs and MIAGD!!!

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2025-03-24 Q’d by Astro https://f3southcary.com/2025/03/24/2025-03-24-qd-by-astro/ https://f3southcary.com/2025/03/24/2025-03-24-qd-by-astro/#respond Mon, 24 Mar 2025 10:51:59 +0000 https://f3southcary.com/?p=3447 Q: Astro PAX: Term Paper, Hermes, Yoga Mat, Water Wings, Promo, Brie, Nabisco, Augmented, Joe Smith, Francois, Mayflower, Dowry PAX (not in Slack): None FNGs: None COUNT: 13 Just a ...

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Q: Astro
PAX: Term Paper, Hermes, Yoga Mat, Water Wings, Promo, Brie, Nabisco, Augmented, Joe Smith, Francois, Mayflower, Dowry
PAX (not in Slack): None
FNGs: None
COUNT: 13

Just a regular Monday at Kryptonite with the standard Krypto Pax and a top notch high tempo Q!

Moseyed up to the Chiesi building for thang 1…four corners with a round of merkins, then round of jump squats, then round of LBCs.

Thang 2 was a long mosey to the box office.

Thang 3 was a Repeato of thang 1 but in the 9000 building parking lot.

Speed mosey back to the flag to close out right on time. 3.9ish miles covered by the YHC.

Congrats to Ambassador Term Paper for breaking his own record for oldest pax to ever post at Kryptonite at 64 years 11 months and 20 some days. Come get some @Burt Reynolds!

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2025-03-21 Q’d by Thurston https://f3southcary.com/2025/03/21/2025-03-21-qd-by-thurston/ https://f3southcary.com/2025/03/21/2025-03-21-qd-by-thurston/#respond Fri, 21 Mar 2025 15:16:08 +0000 https://f3southcary.com/?p=3441 Q: Thurston PAX: YeeHaw, HoppinJohn, Michelob, GTL, Wonderbread, Largemouth, Francois, Amway, IC Light, French Lick PAX (not in Slack): None FNGs: None COUNT: 11 6 of us did bootcamp today, ...

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Q: Thurston
PAX: YeeHaw, HoppinJohn, Michelob, GTL, Wonderbread, Largemouth, Francois, Amway, IC Light, French Lick
PAX (not in Slack): None
FNGs: None
COUNT: 11

6 of us did bootcamp today, the other 5 ran and joined us for COT.

For bootcampers, the thang:

Mosey to parking lot of Redeemer Church
**Side straddle hop / Imperial walker / Mountain climber /
Mike Tyson pushups
**Partner up / run opposite directions around parking lot / When you meet, do 10 hand slap merkins…. stop after 3 laps

Mosey to stoplight at bottom of Kildaire hill
**1 squat at bottom, run to Hemlock Bluffs and do 10 LBC’s
**2 squats / 9 LBC’s , etc.
**end this early when Q realizes what time it is

Mosey back to Ritter
**Tabata workout in parking lot until 6:30 (rotate between merkins, squats, LBC’s, mtn climbers)

Announcements:
Highland Games
South Cary Picnic

Prayers;
Family from Oak Grove Elementary who lost their mother this week

Thanks for a good workout this morning, gentlemen. Have a great day and weekend (……and go Tar Heels)

Cheers,
Thurston

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