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

The post 2025-03-21 Q’d by Thurston appeared first on F3 South Cary.

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.

A very rare Q from me thanks to @chanticleer! But it was fun. Pax showed up for a wonderfully crisp 3.5 mile Regency run that included 423 feet of elevation, Merkins, Squats, and a classic speedy Indian Run to close it out. Prayers for @Enhancements son who has surgery today. And prayers for my dad on the one year anniversary of his death. MIAGD!

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

February 28th, 2025, 4 run clubbers and 8 bootcampers, what a glorious day at SCary’s premier 0545 Friday bootcamp. It also happened to be the 42nd anniversary of the air date of the LAST episode of M*A*S*H. So today we paid tribute to one of the worlds all time great television shows. The pax were informed of this and many questioned whether I even knew the show, to which I responded I enjoyed watching it on Nick at Nite. Fun trivia fact, current Nick at Nite shows include, The Big Bang Theory, Friends, and Modern Family. Wow.

Off we mosey, with one very dark patch on the way beware, to the office park. Continue past the sketchy car for some warm-ups further in. Standard warm ups. Then instructions given to follow me closely. Off we go to pay our respects to M*A*S*H by outlining the iconic Bell 47 helicopter from the shows intro (which we nailed btw). The pax were very confused by the route which led to some great mumblechatter. Along the outline of the whirlybird we completed 42 Merkins, 42 American Hammers, 42 Squats, and 42 Heels to Heaven. One last round of 10 Merkins, 10 American Hammers, 11 Squats, and 11 Heels to Heaven. Art time was completed so pearls on a string back to the park.

For thang 2 we partnered up and completed a “classic PT exercise” Dora with 100 pull-ups, 200 merkins, and 300 WWIIs. Back to the flag for LSF and maybe something else, I can’t remember.

Props to IC Light for the best helicopter.

Announcements
Merkin Madness – SIGN UP NOW
Pet Sounds Blood Drive
Highland Games 2025

Praises and Prayers lifted.

The post 2025-02-28 Q’d by OTW (On The Way) appeared first on F3 South Cary.

3 -bros and 9 bootcampers came together on this beautiful Wednesday morning for a rare but vaunted Yogi Q.

(20 burpees + 1 mile around Waverly Place) x 4 = EPIC BEATDOWN! @Frenchlick even did an extra lap so he was close to 5 miles. Probably a #ao-wed-pointbreak mileage record. Thanks to Yogi for bringing the this morning.

COT – Prayers for @thurston’s marathon coming up this weekend. We also had the longest COT ever, so another record also probably broken. That was quite a Yogi speech. Many thanks to @bubba, the F3 pastor without a purpose, the prayer warrior , who took us out in style.

MIAGD!!!

The post 2025-02-26 Q’d by F3 South Cary appeared first on F3 South Cary.

3 run broz came in hot to COT to join with the 8 bootcampers. We definitely did not forget about them.
Headed to a nice clear and safe parking lot for 10 rounds with Tyson, which was guaranteed to keep us moving the whole time. The PAX generally excelled, with only minor confusion around how to properly execute a Johnny Drama. This kicked off some great mumblechatter about calf implants and Enhancements was able to drop some knowledge.

Successfully completed all 10 rounds and made it back with just enough time for the Motivator, guest led by Flintstone. No calf implants needed after that!

See you all tomorrow morning for the DDD.
MIAGD!

The post 2025-02-21 Q’d by Spade appeared first on F3 South Cary.

Solid out and back, with a few hill repeats, through the lovely hills of Macgregor. PAX were challenged to take the crown on a tough 0.2 mile uphill Strava segment that required a 4:17 min/mile pace for which the record had stood since 2020.

It was really ugly out there. YHC picked up the 6 and jogged with a very slow, seemingly out of shape Joe Smith back to NYB. YHC was wondering “did Back in Black make ole’ Joe soft? I need to encourage that guy.”

Lo and behold, Stravas we synced at COT and would you believe Joe snatched that crown!!! What a stud! Round of free coffees was purchased for all in celebration.

Announcements – Lots, check that channel.
Prayer Requests – None today.

YHC took us out.

Oh, and we lost Flop’s FNG but then found him at coffeteria. Still needs to be named. This was his third post!

MIAGD!!!

The post 2025-02-18 Q’d by Vegemite 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.

Solid group of AKOA + 5 at the Escalator today. Had a robust discussion on “doing things that matter”. What’s does that mean? In a Christian context and outside of it. What do we do that matters at home, at work and in other circles?

Couple takeaways:
-we under estimate what we are able to do and don’t push ourselves to pursue the big things.
-standard response to your kid or wife asking you to do something with them should be “yes” by rule, no by exception
-be the same person at work that you are at F3 (in the good ways)
-make someone’s day better because of you or something you did
-seek to please God in whatever sphere you’re in
-invest in relationships over tasks and things

Thanks for joining and discussing today, gents.

The post [3rdfescalator] 2025-02-07 Q’d by Astro appeared first on F3 South Cary.