Grateful to join F3 Cleveland Fairview for an epic beatdown as well as a F3 history lesson. I was lucky enough to attend what I was told was the 1st F3 AO north of the Mason- Dixon, as well as the newest AO in Cleveland. Great hospitality. @flintstone, I am happy to report that the motivator is alive and well up here. Bear crawls and bleachers were also on the menu. Tons of fun and ready for a day of basketball. MIAGD!

The post [ao-downrange-other] 2025-03-22 Q’d by F3 South Cary appeared first on F3 South Cary.

2 Scary HIMs (Noah is my dad) joined the Cleveland Rocky River crew for a beatdown in the March cold The PAX swung sledgehammers, flipped tractor tires, ran up and down the bleachers and moved coupons around (painted almost as well as HG’s). Even found another Sparty. Fantastic hospitality and fellowship. MIAGD!

The post [ao-downrange-other] 2025-03-21 Q’d by F3 South Cary appeared first on F3 South Cary.

HANDS UP!

First exercise is: unloading the truck

9 PAX suited up and showed to fight the good fight.

No rest between rounds – instead pickles and punches (getting closer to PH balanced)

Christian rap (for those could tell the difference) otherwise rap strength training, one splash of new Linkin Park album.

On the day Chester Bennington took his own life, his toddler daughters wrote him a letter (as they had been everyday for weeks) letting Daddy know how much they loved him.

“The emptiness machine” is a tribute those suffering from sad clown disease. Isolation is a killer.
Only by God’s grace and mercy did YHC show up today.

Q juice is powerful stuff – but sometimes it just doesn’t hit. Passion and genuine gratitude usually put wind in my sails, but not today.

Passion I believe is the most advanced form of movitation, and the lowest form is white-knuckled willingness. That was enough to get me there, and God did the rest, to Him be the glory

I know God works through people, certainly the men that showed up this morning to do the hard thing.

MARY:
maybe she swam away?

COT:
thank God He has made us well able to what He’s called us to do TODAY

It was an honor and a privilege
~Punch Out

The post [aostonecutters] 2025-03-20 Q’d by Punch Out appeared first on F3 South Cary.

We were joined by a father son duo. One from out of town. One from Cary. Both Gator fans. Unreal!
March madness themed workout this morning. We revisited the age old question of which Gators team is the best team of all time. Of course the 2025 Gators made this a more complicated question. PAX split into two teams (’07 and ’25) to complete feats of physical and mental strength.
Gators won!
Prayers or Flintstones family and Bubba. MIAGD

The post 2025-03-19 Q’d by Life Alert appeared first on F3 South Cary.

We headed up the greenway and paused for some warmups at the intersection. High knees, merkins, stretches. Then we split up into teams and took turns doing a fireman’s carry of our teammates up to the bridge.

At the bridge, we partnered up. Partner 1 did alligator merkins across the bridge. Partner 2 ran all the way down to the bottom of the zig zag ramp, did 3 burpees, then came back to swap out with Partner 1. Repeato until everyone got across the bridge. Then we gathered for some Mary. LBC’s, Freddie Mercs, H2H, chillcut, pickle pounder. Then we lunge walked to the middle of the bridge, where we did 10 pull-ups and BTTW. The. We did Lt Dan’s and bear crawls for the rest of the bridge.

Moseyed back on the greenway where we stopped for sets of Christmas mornings, Stifler’s Moms, and Burpees. The back the the parking lot by the playground where we did 20 reps of 4 different exercise, followed by a loop after each set. Squats, Merkins, frog ups, squat jumps. Then all you got back to the flag and we’re done.

I can say with confidence that we squeezed every ounce out of the ~1.8 miles covered. Thanks for the opportunity to lead. MIAGD.

The post 2025-03-18 Q’d by Amway appeared first on F3 South Cary.

12 showed up to waverly on St. Patrick’s Day to see what the Q had in store.

No flag, so no pledge. We set off with some back and forth runs to the fountain and then the road and back. To the fountain for warmups.

The thang…a pickle, two exercises, different pickle, add two exercises, different pickle, add two exercises and then a final pickle and add three exercises. Then start deconstructing. Exercises were:

Smurf jacks
T merkins
Picklepounder
Astrojacks
Tie Fighters
Reverse lunges
Irkins
CDD
Knerkin

Back to the flag area to reveal the beautiful Strava art and close out COT at 0615.

Praises and prayers for GM’s new job and prayers for rest in the Litter house. MIAGD, gents!

The post [ao-mon-88mph] 2025-03-17 Q’d by Astro appeared first on F3 South Cary.

Record crowd at Stonecutters this morning, where the the only rule is there are no rules (so I learned). Apparently your shoes don’t even need to match.

The PAX enjoyed a bespoke Wheel of Pain experience involving various locations around the park, unique modes of transport, and AMRAP exercises. Favorite quotes include: “that’s a long way to karaoke”, “derkins, really?”, “reverse lunge walk, is that a thing?” and “to the swings?”

Shout out to Unitard and Cauliflower for superb leadership on their Spinners Choice.

MIAGD!

The post [aostonecutters] 2025-03-13 Q’d by Spade appeared first on F3 South Cary.

Practice tonight at 6:45 pm. We’ll scrimmage against the other F3 team! Be there at 6:30pm. Location: Jaycee Park Apex.

The post [freeagents] 2025-03-12 Q’d by FLINTstone appeared first on F3 South Cary.

10 campers and 4 brOchos hit the waves this morning. I had no elaborate plan but to see how many showed up and wing it. Pledge and we are off.

Mosey for a flying Ray warmup. Stop at BK to stretch it your way. Continue on to Whole Foods for some no fluff added standards. Continue on to the bottom of all hills and man did those baked goods smell delicious OTW!

Grab a coupon and a compadre. Mosey up to the fountains. Partner Dora with a twist. One does the standard merkins/squats/LBCs while the partner carries the coupon up and around the pickle. Everyone hit 3 carries each but counting was questionable.

Return our coupons to the bottom. Mosey to finish the sting ray. Back to the flag for Mary. One PAX’s signature was stolen so he had to think fast. 100’s then HAND!

Major trouble counting at COT. 10 no 12 no 16 no 14. Prizes for the Merkin Champs were handed out. OTW got his Perfect Push-up gift set. Nabs got some epsom salt and recovery cream/gel.

Shirt order still live for the Highland Games, which are 4/19. Sign up for the picnic 4/27. MIAGD!

The post 2025-03-12 Q’d by Kitty Litter appeared first on F3 South Cary.

This morning was a repeat of the second F3 workout that I attended at none other FWD. This was led by Banjo and focused on getting to know your brothers in the gloom.

The goal is to learn something about each PAX that you did not already know.

Warmups after a short mosey to shake off the Krypto beat down from yesterday GM, SSH, SFAC, SCS.

Over to the playground.
5 pull-ups
5 dips at the shelter
5 derkins on the ball
5 dying cockroaches IC
Mosey out to the entrance and repeato

Recover back to the flag for a stretch again. HAND!

As we counted off each PAX shared a newly learned fact about others. I hope everyone enjoyed the intentional mumblechatter and got to know your fellow PAX more. Great to have Dez from Raleigh after a nudge from Grisham. MIAGD!

The post 2025-03-11 Q’d by Kitty Litter appeared first on F3 South Cary.