6 of us did bootcamp today, the other 5 ran and joined us for COT.

For bootcampers, the thang:

Mosey to parking lot of Redeemer Church
**Side straddle hop / Imperial walker / Mountain climber /
Mike Tyson pushups
**Partner up / run opposite directions around parking lot / When you meet, do 10 hand slap merkins…. stop after 3 laps

Mosey to stoplight at bottom of Kildaire hill
**1 squat at bottom, run to Hemlock Bluffs and do 10 LBC’s
**2 squats / 9 LBC’s , etc.
**end this early when Q realizes what time it is

Mosey back to Ritter
**Tabata workout in parking lot until 6:30 (rotate between merkins, squats, LBC’s, mtn climbers)

Announcements:
Highland Games
South Cary Picnic

Prayers;
Family from Oak Grove Elementary who lost their mother this week

Thanks for a good workout this morning, gentlemen. Have a great day and weekend (……and go Tar Heels)

Cheers,
Thurston

The post 2025-03-21 Q’d by Thurston appeared first on F3 South Cary.

Thirteen HIMs gathered in the gloom and made quick work of a five mile jaunt through the undulating hills of Lochmere Lakeside.

Announcements were made, prayers were lifted up, and fellowship commenced.

MIAGD fellas!

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

1 RC’er and 1 WC’er and 13 boots. The idea I had when I pulled up was triple nickels, but the where was not set. Pledge and off we go. Exited the park to the left on a whim and stopped after some uphill running for a warmup/stretch.

Mosey to the stairs/deck for Triple Nickels. Merkins at the bottom, Nantan Jump Squats in the middle, French Burpees at the top of the deck. 5-7 rounds were completed.

Mosey to the most pristine parking lot in SCary for some partial Dora partner work. 60/120/180 with a pickle up the hidden ramp.

We had time so we did a partner out and back in the lot with 80%+ OTW back in.

Finally back through the woods towards the flag. A few Mary calls and HAND!

TCP Sawgrass tomorrow, HG shirt order nearing the end (2 days), HG25 4/19, Picnic 4/27. MIAGD!

The post 2025-03-14 Q’d by Kitty Litter appeared first on F3 South Cary.

5 mile run with a group of F3 stallions. This backblast is brought to you by First Bank… if your not banking with First, you’re last. Also brought to you by #LetsChamber, Wu-Tang banger, 36 styles of danger. Bring da ruckus today fellas!

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

A very rare Q from me thanks to @chanticleer! But it was fun. Pax showed up for a wonderfully crisp 3.5 mile Regency run that included 423 feet of elevation, Merkins, Squats, and a classic speedy Indian Run to close it out. Prayers for @Enhancements son who has surgery today. And prayers for my dad on the one year anniversary of his death. MIAGD!

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

February 28th, 2025, 4 run clubbers and 8 bootcampers, what a glorious day at SCary’s premier 0545 Friday bootcamp. It also happened to be the 42nd anniversary of the air date of the LAST episode of M*A*S*H. So today we paid tribute to one of the worlds all time great television shows. The pax were informed of this and many questioned whether I even knew the show, to which I responded I enjoyed watching it on Nick at Nite. Fun trivia fact, current Nick at Nite shows include, The Big Bang Theory, Friends, and Modern Family. Wow.

Off we mosey, with one very dark patch on the way beware, to the office park. Continue past the sketchy car for some warm-ups further in. Standard warm ups. Then instructions given to follow me closely. Off we go to pay our respects to M*A*S*H by outlining the iconic Bell 47 helicopter from the shows intro (which we nailed btw). The pax were very confused by the route which led to some great mumblechatter. Along the outline of the whirlybird we completed 42 Merkins, 42 American Hammers, 42 Squats, and 42 Heels to Heaven. One last round of 10 Merkins, 10 American Hammers, 11 Squats, and 11 Heels to Heaven. Art time was completed so pearls on a string back to the park.

For thang 2 we partnered up and completed a “classic PT exercise” Dora with 100 pull-ups, 200 merkins, and 300 WWIIs. Back to the flag for LSF and maybe something else, I can’t remember.

Props to IC Light for the best helicopter.

Announcements
Merkin Madness – SIGN UP NOW
Pet Sounds Blood Drive
Highland Games 2025

Praises and Prayers lifted.

The post 2025-02-28 Q’d by OTW (On The Way) 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.

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.

7 bootcampers and 6 run broz on this lovely 55 degree morning at the best 0545 bootcamp in all of South Cary!

Mosey to Java Jive for standard warmups on some very smooth and slippery pavement.

On to the golf course parking lot for some pax choice exercises. Worst choice goes to Francois for his bear crawl with 4 merkins on each parking line extravaganza. Longest to decide award to HoppinJohn.

Crossed the bridge over to the loch highlands stop light sign to start 15s. Lunges at the bottom, squats at the top.

Mosey back to the flag for an on time completion.

World’s Greatest EC Ocho on 2/15 at LnL launches at 0505 – beige broz are in. DDD 2/22. AKOA week concludes tomorrow. Prayers for Kiffin’s neighbor with ALS

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