Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

The post 2025-04-15 Q’d by Franklin appeared first on F3 South Cary.

Warm up at walgreens – 88 SSH, fewer GM, IW and SFAC. Run up the Chase parking lot. Some work in the lesser utilized lots today – Chase, Burger King and Bank of America – Partner work, alternating catch me if you can and fellowship runs – star jumps, merkins, squats. After 2 laps around each of these buildings, the group moseyed to Farmside. While Captain Jack extolled us with the health benefits of eating there we did dips, irkins and knee ups – 2 rounds each. Back to the center shopping center for Buzz, Lunge Walks, Crawl Bears and some stair work. Learned that stair work is not popular and that Chops can’t count. Back to the flag for one more quick round of Buzz. Announcements included Highland Games and Picnic. Prayers for Petey, upcoming “thing” for OR. It was a pleasure, thanks for having me.

The post [ao-mon-88mph] 2025-04-14 Q’d by Franklin appeared first on F3 South Cary.

The SCary PAX converged this morning at a true fitness mecca: Waffle House. Thanks to the genius of Yoga Mat for dusting off this CSAUP a mere two weeks ago and bringing the crazy idea back to life. It went kind of like this:

1 big and dense waffle
2 eggs
2 pieces of buttery toast
Hash brows/grits (def not tomato)
Bacon/sausage (def not ham)
5K (3.00 to 3.16mi depending on watch and route)

Various techniques were observed to get the food down quick. Thread your favorite below.
A good time was had by all and amazingly no one reported a Merlot.

Awesome to have Petey and FNG Cutco join us.
MIAGD!

The post [1stf-convergence] 2025-04-08 Q’d by Spade appeared first on F3 South Cary.

A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

The post [ao-downrange-carpex] 2025-02-22 Q’d by Term Paper appeared first on F3 South Cary.

HEARTS

The post [ao-downrange-carpex] 2025-02-14 Q’d by Franklin appeared first on F3 South Cary.

Cauliflower ruck and Franklin Das Boot. Coffee following was excellent.

The post [ao-downrange-peakcity] 2025-02-08 Q’d by Franklin appeared first on F3 South Cary.

AKOA Week Day 5 and last stop in the POGL. Much to Franklin’s delight YHC was the AKOA Q of the day. Start off with the mission and the pledge and off we mosey to Apex Baptist. At this point it was voiced how sad the pax of Peak City were that no other SCary-ites came (Sawf Cary indeed). YHC attempted to make excuses for SCary, but no, they were right, c’mon guys! Anyways, warm-ups in the tiny front lot, with full SOUTH CARY STRETCHES, since it was part of AKOA Week (Sponsored by SCary). Long way to the back of the church for thang 1.

4 Corners around the church consisting of:
American Hammers
Travolta Merkins
Carolina Dry Docks
Dying Cockroaches

Some are still trying to piece together the theme here…. Anyways, once completed mosey over to the United Methodist Church for some quick rock work. Squats, rows, and lunges (in cadence I think). Running short of time mosey to All You Got Alley for all you got back to the flag. Few minutes of Mary while the ruckers, walkers, and runners returned.

Announcements were announced including Franklin letting YHC know coffeteria was immediately following next to the plugged in coffee maker, shocking.

The post [ao-downrange-peakcity] 2025-02-07 Q’d by OTW (On The Way) appeared first on F3 South Cary.

YHC led a strong group of 14 at Cougar Town. There was no mailing it in this morning. Franklin yet to drive to a workout in 2025 but he did hitch a ride.

The post [ao-downrange-peakcity] 2025-02-04 Q’d by F3 South Cary appeared first on F3 South Cary.

Shut-In 10 year anniversary Q at A Team with 26…many of whom had been doing this a long time. Including approx 7 that I think qualify for the rip count.

Workout included 7s, tennis court movements/B2W, rock work and unclear instructions. Congrats to Shut-In, a real HIM of HIMs, on a great 10 year run and tremendous impact in and out of F3!

The post [ao-downrange-carpex] 202506 Q’d by Shut-In appeared first on F3 South Cary.

14 booters and 1 runner helped cap off the 2024 Ambassador Tour. We paid respect to each sub region and the number of AOs in each. X and Y squats were crowd favorites. 2 Hello Dolly’s in IC Lights driveway thrown in for good measure. Prayers for the family of The Commish. Always an honor to lead.

The post 202428 Q’d by Term Paper appeared first on F3 South Cary.