Good Burn Archives - F3 South Cary https://f3southcary.com/tag/good-burn/ Free outdoor workout groups for men, to invigorate male community leadership. Thu, 17 Apr 2025 12:36:49 +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 Good Burn Archives - F3 South Cary https://f3southcary.com/tag/good-burn/ 32 32 201319790 [ao-downrange-other] 2025-04-17 Q’d by Olsen https://f3southcary.com/2025/04/17/ao-downrange-other-2025-04-17-qd-by-olsen/ https://f3southcary.com/2025/04/17/ao-downrange-other-2025-04-17-qd-by-olsen/#respond Thu, 17 Apr 2025 12:36:49 +0000 https://f3southcary.com/?p=3539 Q: Olsen PAX: Spade PAX (not in Slack): Good Burn, Boitano, Smokey, DOW, Saigon Sam (FL) FNGs: None COUNT: 7 I volunteered to Q at the F3Raleigh General Assembly before ...

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Q: Olsen
PAX: Spade
PAX (not in Slack): Good Burn, Boitano, Smokey, DOW, Saigon Sam (FL)
FNGs: None
COUNT: 7

I volunteered to Q at the F3Raleigh General Assembly before I knew it was going to be 44 degrees, oh well.
Not every day is leg day, but today is! The warmup consisted of some light leg stretches, mosey, warmups, and more stretches.

Thang 1: 4 corners around the Governor’s Mansion x 2 rounds
• 25 Al Gores
• 20 LBCs
• 15 Monkey Humpers
• 10 Homer to Marges

Thang 2: Zig-zagged across the Halifax Mall, stopping to perform 10 jump squats at various points for a total of 5 sets.

Thang 3: Stair climbers x 2.5 rounds:
• 15 Calf Raises at the bottom
• Lunge walk back up the steps
• 15 Toes Down Squats at the top (a @Shut-In special)

Thang 4: 10 x 10s x 2.5 rounds:
• 10 Squats at the top of the hill
• 10 WW2s at the bottom of the hill
• Lunge Walk back up the hill the last time

It was a good group of guys. Saigon Sam was visiting from Florida, knows Hello Kitty, and may join S. Cary’s Stations of the Cross tomorrow. MIAGD!

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[ao-downrange-other] 2025-03-20 Q’d by F3 South Cary https://f3southcary.com/2025/03/20/ao-downrange-other-2025-03-20-qd-by-f3-south-cary/ https://f3southcary.com/2025/03/20/ao-downrange-other-2025-03-20-qd-by-f3-south-cary/#respond Fri, 21 Mar 2025 02:21:48 +0000 https://f3southcary.com/?p=3436 Q: F3 South Cary PAX: Olsen PAX (not in Slack): Fine Print (Q), Brian Boitano, Heffer, Hulk, Good Burn FNGs: Daly COUNT: 7 4 Duke Energy (1 more FNG!) and ...

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Q: F3 South Cary
PAX: Olsen
PAX (not in Slack): Fine Print (Q), Brian Boitano, Heffer, Hulk, Good Burn
FNGs: Daly
COUNT: 7

4 Duke Energy (1 more FNG!) and 3 F3 Raleigh PAX posted at the General Assembly this morning in downtown Raleigh. 1 Raleigh PAX had to bail mid-workout for a “dentist” appointment.
It was Merkin Madness this morning starting with a round of 64 merkins (and other exercises) and advanced all the way to the Final Four before finishing with a round of Mary. Lots of running!
Apparently, F3 Raleigh doesn’t regularly do backblasts so I can’t post it in the comments this time.
Welcome FNG Daly (Jon Carter)!

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[ao-downrange-other] 202411 Q’d by F3 South Cary https://f3southcary.com/2024/07/11/ao-downrange-other-202411-qd-by-f3-south-cary-2/ https://f3southcary.com/2024/07/11/ao-downrange-other-202411-qd-by-f3-south-cary-2/#respond Thu, 11 Jul 2024 13:22:49 +0000 https://f3southcary.com/?p=2561 Q: F3 South Cary PAX: Spade, Olsen PAX (not in Slack): Summer of Love (Q – Raleigh), Smokey (Raleigh), Mr. Kaplan (Raleigh), Good Burn FNGs: The Hulk COUNT: 7 It ...

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Q: F3 South Cary
PAX: Spade, Olsen
PAX (not in Slack): Summer of Love (Q – Raleigh), Smokey (Raleigh), Mr. Kaplan (Raleigh), Good Burn
FNGs: The Hulk
COUNT: 7

It felt like a Duke Energy takeover at the General Assembly in downtown Raleigh with 4 employees (Spade, Good Burn, FNG The Hulk, & Olsen) joining the 3 Raleigh PAX. The scheduled Q didn’t show so Summer of Love volunteered to lead the PAX.

There were warmups in the background of a WRAL reporter recording (we’re hoping we make the evening news) and then a tour of the Governor’s mansion, the General Assembly, and the Legislative Office Building.

It was good meeting up with this great, welcoming group of guys. MIAGD!

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[ao-thurs-thunderstruck] 202420 Q’d by Spade https://f3southcary.com/2024/06/20/ao-thurs-thunderstruck-202420-qd-by-spade/ https://f3southcary.com/2024/06/20/ao-thurs-thunderstruck-202420-qd-by-spade/#respond Thu, 20 Jun 2024 13:10:43 +0000 https://f3southcary.com/?p=2474 Q: Spade PAX: Wah Wah, Tinkertoy, Chipper, Vegemite, Brie, Badda, Tonnage, Kirkland, Nugent, Sherpa, DEET, Olsen, Spade, OTW (On The Way), Texas Ranger, The Super, Wide right, Frazier, Dumas, French ...

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Q: Spade
PAX: Wah Wah, Tinkertoy, Chipper, Vegemite, Brie, Badda, Tonnage, Kirkland, Nugent, Sherpa, DEET, Olsen, Spade, OTW (On The Way), Texas Ranger, The Super, Wide right, Frazier, Dumas, French Lick, Bobby Dall (Marc Lemire)
PAX (not in Slack): Good Burn, Calculator
FNGs: Calculator
COUNT: 23

Great to see some long lost PAX aka running bros at the Swolestice bootcamp.
Welcome FNG Calculator and downrange Good Burn all the way from Raleigh.

As promised, solstice and gettin’ swole trivia was the main event. One PAX one voice; incorrect answers yielded the prize of burpees for all. Accompanying exercise and pickle lap executed after each question.

The PAX fared well with some tricky questions. French Lick, Vegemite, and Nugent among others impressed YHC with nailing some obscure ones.

MIAG(longest)D of the year!

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[ao-downrange-other] 2024-03-14 Q’d by F3 South Cary https://f3southcary.com/2024/03/14/ao-downrange-other-2024-03-14-qd-by-f3-south-cary/ https://f3southcary.com/2024/03/14/ao-downrange-other-2024-03-14-qd-by-f3-south-cary/#respond Thu, 14 Mar 2024 11:40:38 +0000 https://f3southcary.com/?p=2323 Q: F3 South Cary PAX: Olsen, Spayed PAX (not in Slack): None FNGs: Good Burn COUNT: 3 We posted at the the General Assembly AO in downtown Raleigh this morning, ...

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Q: F3 South Cary
PAX: Olsen, Spayed
PAX (not in Slack): None
FNGs: Good Burn
COUNT: 3

We posted at the the General Assembly AO in downtown Raleigh this morning, a few blocks from the Duke Energy building. Yoda had the Q. They’re a good group of guys! Yoda wants to join in the S.Cary fun some time – look for him at a JIU or SW workout!

Duke Energy was well-represented with Spayed, Good Burn (welcome FNG!), and me. MIAGD!

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