2 for EC. 10 for ME.

YHC brought traveling coupons, a 50# sandbag and 25# kettlebell, which made it 3 miles rotating through the pax. A few pitstops to change out coupons and get in some merkins.

We ventured into Ave of Estates and ran the entrance hill while swapping out for squats with the bag and overhead extensiona with the bell.

Back to the flag for some Mary. Boat Canoe was a fan favorite.

Rain held off for a beautiful morning to lead these HIMs.

Still room for the All-Star Special challenge tomorrow…

MIAGD!

The post 2025-04-07 Q’d by Water Wings appeared first on F3 South Cary.

7 took to the Doughcho (and crushed it) and 11 for the main event. The route was a lengthened version of my Q from last week at JRI. Very nice, flat route for the first 3.5 and then not so much for the following mile. Was a pleasure to run alongside you HIMs. Great to have Oofda back from his latest world travels and Trickle back to nearing full strength.

Announcements are plentiful in our great region. Praises and prayers for Hermes’ forthcoming mission trip with his 2.0. Prayers for all of us to make an impact on those around us. MIAGD.

The post 2025-02-25 Q’d by Astro appeared first on F3 South Cary.

EC- 5 for the first ever Kettlebell mile. It took us about 14 mins and then we jogged after. Might be a monthly thing.

ME – warm up jog, plyos going to all you got, then 11s at the Garmin hill, Indian runs, ladder sprints, and burpees broad jump in the parking lot.

Full workout! I was using it to get ready for ultimate frisbee try outs.

Also, looks like Garmin has some back to the office mandates.

Thanks for letting me lead!

The post 2025-02-24 Q’d by Chanticleer 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.

A formidable, potent septet at Krypto today ready to put in work. Pledge and take off straight into a 1+ mile warm up run ending up back at the big lot. Quick stretch then into the thang: 2×2 intervals. 2 min sprint (5k pace) followed by 2 min slow jog; repeat 5x.

It was fun watching from behind as Grease and Enhancements went toe to toe pushing each other each round. Indian Run back to flag in time for 4 minutes of merkins/flutters (I’m a workout until 6:15:00 guy….sorry Grease). Strong work all around, 4.7 covered.

100% coffee attendance with first class fellowship and discussion.
MIAGPD!

The post 2025-02-17 Q’d by Mayflower appeared first on F3 South Cary.

Happy to Q this morning. Despite the cold, it was dry nonetheless. 5 boot campers took off. An easy morning for themed workout. I did not plan a themed workout. Moseyed to the parking deck on Crescent. As we stopped for warm ups along the way, my counts inadvertently landed in 14 so kept that going.

Stair work 7s from the low parking lot up to the top of the parking deck. Shoulder tap merkins and jump squats.

Ran across the street to a parking lot for a random “triangle of exercises “. It was suggested to make it a heart, so I obliged. Sets of 10 ab focused exercises at 3 points on the “heart”

Back to flag for 14 pull-ups each before finishing with a Chilcutt hold.

Great chatter today with a fun group.

7 runners came in at various times. Prayers for Henry in his latest treatment and all the people who just need some love today.

WG Ocho Saturday at 5. DDD Feb.22, etc.

The post 2025-02-14 Q’d by HoppinJohn 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.

AKOA day 2 completed. Two letters were at the “flag” but who was Qing what? K had the JDI Q for an out and back on Kildaire. MIAGD!

The post 2025-02-04 Q’d by Kitty Litter appeared first on F3 South Cary.

Confusion ensued as a feisty group was gathered at the flag this morning, waiting for “Mr AKOA” to be revealed. 0530 strikes and the Q for today steps forward. AKOA Week is upon us. What is AKOA Week? Well, maybe it means something different to everyone.

After a long warmup jog to show everyone the course, we gathered for some exercise demonstrations as we prepared for a morning consisting only of exercises created by certain HIMs of SCary.

We split up into 2 teams. Team 1 did four corners in the big parking lot, consisting of Stifler’s Mom and Stingray Merkins, alternating at each corner, while Team 2 ran the big pickle, Indian run style. Team 2 returned and swapped out with Team 1 (who was clearly slacking off). Repeato 2x.

Then we moved to a different parking lot and stayed together as a group for 4 corners alternating between Astro Jacks and Sledgehammer WWII’s.

Back to the flag for some Cat Scratch Fever, OYO style until time ran out. The scene was likened to a Diddy party. Which of course was a great way to end a morning full of pickles an inappropriate body movements.

“If you roll your ankle, keep going” was the instruction given to us at Uwharrie, and isn’t that a great way to look at life in general. MIAG AKOA Week.

The post 2025-02-03 Q’d by Amway appeared first on F3 South Cary.

We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises. We then did 11’s with Burpees and Peter Parkers at each book end. We cut through the woods from behind the office building and back to Ritter Park. We alternated pull Ups and squats and completed an out and back bear crawl on the basketball court. We ended with some pretty serious Mary.

See Slack for announcements and current events.

Prayer requests:
Amway’s brother Matt and wife are expecting their first child. We pray for blessings over their pregnancy.
Prayers for the guys running Uwharrie tomorrow.
Kitty Litter’s wife and child have been under the weather. Pray for speedy recovery.

The post 202531 Q’d by Morpheus appeared first on F3 South Cary.