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!

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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!

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12 for 3.25 at Koka Booth. Thing 1 was three 800-meter segments around Symphony Lake, each completed in under 4 minutes. (Way under 4:00 for certain plastic surgeons.) Thing 2 was 7s on the hill.

Everyone was happy to see Laloosh. He dispatched today’s challenge with ease.

Announcements: Blood Drive this Saturday, Stations of the Cross on Good Friday

NMS: These are the good old days. Let’s soak it all in.

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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.

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Pledge then mosey to Java jive with stops for warm ups along the way (SSH, good morning, sir fazio).
Thang 1 was 11s: merkins by Java jive, LBCs at the top of the stairs by bocci.
Thang 2 we divided into 3 teams deconstructed burpees: one team amrap merkins at the bottom of the stairs, one team amrap jump squats at the top of the stairs, the 3rd team traveling between top and bottom.
Back to the flag for some quick Mary (box cutters, H2M, control freak heels to heaven)
HAND
Announcements: merkin madness, loco Ocho, Good Friday Stations of the cross, Highland Games, picnic
Prayers for finding common ground

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14 arrived in eager anticipation of a kettlebell beat down, they left fulfilled. The Q prepared and distributed “the longest winke they had ever seen”. Nobody was able to complete the task at hand, nor was it expected.

The thang was a triple modified Dora partner exercise suitcase carry activity with italicized “bonus time” workouts. All to the tunes of 90’s rap/hip-hop.

Photo and playlist below.

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8 PAX loaded up and headed out for a low mileage ruck/bootcamp. Hill repeats by the medical offices behind Waverly and then headed to Central Waverly for a DORA-ish thang. Partnered up with partner 1 doing erkins, dips and squats and partner 2 hitting the stairs by CorePower Yoga to show the ladies how we do. After several rounds of that, we headed back to the parking lot where we started (since we have yet to figure out how to get a shovel flag to stick in the pavement). Ended with COT.

It was an honor to be able to lead this fine group of HIM.

MIAGD

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We started with the Mission and the Pledge. We went for a warm up jog meandering down beautiful Lochwood West Drive. We traversed to the the boat ramp for some warm up exercises including circles, daisy pickers, windmills, washing machines, hill billies, side straddle hops and of course the standard South Cary Stretch and pigeon. We then worked the dam for Long 7’s with alligator merkins at one end of the red fence and jump squats at the other end of the red fence. Upon completion we moseyed back to the Flag for COT.

Announcements:
Duck Donuts Dash TODAY, Upcoming Highland Games

Prayer Requests:
Prayers for Sanka and his wife are traveling to Richmond, VA for a Seminary Gathering/Event.
Prayers for HGTV’s wife in California spending time with a friend with Pancreatic cancer.
Prayers for My wife and daughter are in Tuscaloosa, AL for a baby shower. Prayers for my dad with low-level Prostate cancer.
Prayers for PAX running and injury free Duck Donuts Dash Today!

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Postblast: Realizing you’re all on the edge of your swivel chair seats waiting for this I exceeded the hwy speed limit by more than 5, a record for my truck. Although no pledge was said it’s clear to me (thanks for pointing that out, astro), that as always, there’s no doubt we share pride in our flag and country. It’s there, in our hearts. And besides, this hi tec workout needed as many seconds as possible. EMOM with a handy phone app, fancy butt sack to carry it for 22 rounds of 1 min run, 1 min each exercise. Thanks for pointing out my winky, astro. (umm, strike that). I refer to the accountability photo (thanks for being ‘in the moment and my face’ with the camera, astro). Zoom in if you can. Anyway, final round back to the flag (thanks for the time reminder, astro), and did the final exercise of burpees (thanks for showing at least SOME movement during those burpees, astro). I got excited with the photo op and had to regroup for announcements (thanks for that reminder, astro) and prayers. I think we got Nick out of there on time. A lot of laughs this am. Lots of chatter. Great group of guys. Wish all you boys a hi tec ‘Bon Chance!’ in your DDD tomorrow. You might need astro to interpret that phrase

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