Six showed up on a fine morning to get a good rack, I mean ruck. Great route suggestion by Trickle. We got in squats and merkins at corner stops and at two strategic locations. Great mumblechatter this morning!

Announcements for Highland Games, picnic and a few other events. Prayers for Petey, for Gravel Mouths grandad and praises for Quivers family member and their job situation and Kidklands 2.0’s birthday today. Great time out there this morning. MIAGD!

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13 HIM took over Waverly Place this morning. Started with intro and Pledge and then off we went.

Moseyed a bit to another parking lot were we got warmed up. YHC didn’t have the full workout planned beforehand, but things came together nicely as we went.

The intent this morning was to keep all PAX engaged and moving with a full body focus. We started with Core Corners were we hit core exercises at the top and bottom of the two sets of stairs flanking the turf area. After several rounds of that we grabbed a bench or half-wall for back to back rounds of erkins and dips. 10 reps erkins right in to 10 reps of dips. Shake out arms and rinse repeat. We then headed to another set of steeps stairs for 7s with squats and jump squats being the flavor of the moment. We knocked out some calf raises as well before heading back to the turf for some bear crawls, crawl bears, crab walks and planks. Popcorn Mary to wrap things up.

It was a pleasure and honor to lead this studly groups of HIM.

Kitty…thanks for dropping the flag and coffee off before heading to Krypto for your epic beatdown.

The post [ao-mon-88mph] 2025-03-10 Q’d by IC Light appeared first on F3 South Cary.

It was a beautiful morning in SCary and 24 strong posted to take advantage! The clock struck 6:30 and a disclaimer was stumbled through. The pledge was pledged and we left the parking lot on a slow warm-up mosey. Some went right, most went left down to the tennis courts for some flying warmups.

Half ran the pickle, half AMRAP’d the called exercise.
SSH
Mountain Climbers
Plank Jacks

Depart the tennis courts and over to the first round-about. This is where I called Dora’s pet mouse, “Speedy Gonzales”.
12 burpees
24 Merkins
36 squats
While your partner sprints the round-about.

Then we did an 8+2 up the hill to the flag. 8 steps bear crawl, 2 merkins, wash, rinse, repeat to the flag.

At the flag repeat the “Speedy Gonzales” on the larger round-about
12 burpees
24 Merkins
36 LBC’s
Afterwards, reverse it.

Drop down for SCary stretch and afterwards, slow mosey to the bottom of the parking lot.

Rolling sprint up the parking lot to the flag, recover mosey around the round-about and back down the hill.

Rolling sprint up the parking lot half the distance and then circle up for popcorn Merry. We finished up with an @amway honoring set of 20 Merkins.
PERFECT!

NMS
– Perhaps the weather is such to put away the oodie till next season
– Shoutout to @amway for putting on a spectacular F3 challenge – the bar has now been set pretty high
– Thank you for all who posted this morning! While yes, I do enjoy the energy of a smaller group, you just can’t beat the energy of a large group on occasion.
– As discussed in COT we have an amazing culture in SCARY! We each contribute to that culture one way or another and we shouldn’t take it for granted.
– I am honored to count each of you in my circle of friends!

The post 2025-03-08 Q’d by Yoga Mat 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.

YHC is happy to report there was no mailing it in at Thunderstruck this AM on the day YHC turned 46. We started off with the Pledge and moseyed to a cul de sac for 23 rep warmups.

Thang 1 had us heading towards the YMCA stopping at light pole pain stations for 23 reps. Merkins were merked. We turned into a neighborhood at end of sidewalk and continued our 23 rep stops mixing in some new exercises on the way to pool parking lot.

Thang 2 was alternating rounds of crab walk/lunge walk and bear crawl/lunge walk across length of lot. We moseyed back to flag with a few more stops including some monkey humpers along Ten Ten for good measure.

Announcements: Blood Drive, South Cary Picnic, Highland Games, Stations of the Cross.
Prayers and praises sent.

Thanks for the opportunity to lead. MIAGD!

The post [aothunderstruck] 2025-03-06 Q’d by Homegrown 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.

6HIMs converged at the greatest ruckfest in SCary! After tariffs were paid, the pax launched with one 50lb sandbag in hand.

After a short mosey, 11s were called. Double time up the hill.

Mosey over to another vacant office building for a set of squats.
Mosey back to the

10 merkins for Mary

Prayers for those out of work and looking for work, that we can all trust God who sustain us.

MIAGD
#merkins4life

The post [ao-tues-justruckit] 2025-03-04 Q’d by Water Wings appeared first on F3 South Cary.

A Q that’s been building for 9 months and like a long pregnancy the wait is over and a beautiful baby boy has arrived at 88 for a morning bootcamp with the HIM of SCary.

We did some motivators to warm-up along with some stretching for the cold temps.

The men then split up for some stairs and laps to include merkins, squats, LBCs, Ierkins, dips, and ALRSU, all for the March Madness Bros of course.

We got back together for a lap and then did some bear crawling, lunging, and partner merkins.

We hit another lap and got some Mary in.

By my count the workout had 120 merkins, not to include what a few guys called during Mary (do add accordingly).

It was an honor to be with you men today, even you, Big Red.

The post [ao-mon-88mph] 2025-03-03 Q’d by Hello Kitty appeared first on F3 South Cary.

Mosey down Lochmere. Quick stretch.

Partial 21s of squats and push ups.

Finished with hill sprint, mosey and a set of crunches.

MIAGD

The post 2025-03-01 Q’d by Roadhouse appeared first on F3 South Cary.

When Astro asked me to switch Q dates, I was not sure what the workout may be. So I decided to Think Outside the box.

Pledge, mosey (wait the Q forgot his weinke)
Warmups in the church North drive. Kirkland’s words to rep count was approaching Chernobyl levels already

Pearls on a square string. Stops roughly every .25 miles.

Tempo merkins
Heels to heaven
Imperial walker
Nolan Ryan
Knerkins

Outlaws
Up downs
T merkins

Thank you for following along the new ground and the chance to lead. MIAGD!

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