13 unlucky Pax met on this spoooky Halloween morning….. Sigh, I’m not doing this.

South Cary’s finest let YTC take them on a tour of what Back in Black has to offer. I planned to hit up all the spots but was limited by the 45 minutes.

Pearls on a string style tour

Dips on the guardrail before climbing Ederlee hill for 4 corners in the parking lot.

Bypass the Avenue of the Estates plan and headed to Regency Ave; Stopping for exercises before climbing back up Regency hill.

Finish with a top and bottom of WWM and a WWIi/‘Merican hammer combo in that neighborhood I don’t know the name of

Some mumbled announcements and no prayers said. Healthy Coffeteria attendance. Thanks for showing up

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Party of 1 for early morning kettlebells and pilates

Hopeful for gloom return tomorrow.

The post 202429 Q’d by Half appeared first on F3 South Cary.

Mosey out of park, to the roundabout traffic circle

Warmup 15 count
SSH, hillbillies, merkins and hold, calf stretches, diamond merkins

Main Thang
Jog down greenway, miss the greenway. Reroute. Mosey up to the bridge. Game of triple 7s. 6 burpees. Middle of bridge every time stop for 7 pull ups. Bottom of other side 1 jump squat. Modify middle 7 with wide grip merkins

Partner up for Rock Work. 3 Rounds
Partner 1 runs up to thurston around the flag and back. Partner 2 does 10 curls, 10 OH press and AMRAP rock ups.

Meet back at flag for Mary
Plank Holds and American Hammers

Announcements
Camping trip. Possibly Christmas party. Check slack

No prayers or concerns.

First Q in a while. Always a pleasure to lead and be a part of the F3 family!

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Bonus Room Pilates. Enjoy your weekend fellas!

The post 202418 Q’d by Half appeared first on F3 South Cary.

Astro and Olsen went to Carpex to find the answer to the question everyone has been asking…”will Half complete his first post ‘Rona turkey??”. Thrilled to say the answer is yes!

Shut-in was also the Q and it is his birthday. There was a game that involved two teams, extended explanation, hiding cinder blocks, some exercises, talking about doing the game differently for round 2 and then not doing round 2, some running and some walking around. Choose your own exercise at each light pole on the way back to the parking lot.

Term Paper was sipping iced coffee with granulated sugar at the bottom and did not attend.

The post [ao-downrange-carpex] 202417 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

@HGTV and YHC divided and conquered today on this perfectly gloomy October morning.

HG led the stretching workout which earned five star reviews at COT.

It was leg day for my group with five sets of different exercises on the lawn with stairs for the pickle. We ambushed and Monkey Humped the HG crew, then did some sevens, some calf raises 2 sets, lunge walk and sprint x3 sets and a dealers choice Mary.

@Jigglypuff took us out.

Praises to @HGTV and @VHS for their leadership supporting hurricane relief efforts in WNC this coming week.

MIAGD men.

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22.5 exercises EMOM. I’m really trying to write a one-liner here. But how can one avoid saying An honor to lead. To those who Q it’s a shared feeling. A privilege to be in the moment with the fellas. We are truly blessed to have this opportunity to be with each other, push ourselves, set aside differences or challenges in our lives and to push ourselves for a moment each time we post. In my few years of posting I’ve come to learn it’s is not just about doing exercises, or some weirdo yelling “slow the hell down”, or feeling like you gotta go faster to keep up. It’s really about being there. Just showing up. participating in the 2nd F chemistry. Finding your own way of doing it but DOING IT. Putting yourself out there, posting at a place that is unfamiliar, stepping up to lead a little, jumping in regardless of how clear-eyed you are in the am. You won’t fail because all these F3 guys around you will be there, in their own way, to get you up and going again. I saw this comment somewhere. Recalling it here:

Do the thing that scares you most. All the best things are on the other side of that fear.

Lots of stuff happening this fall. Keep track on COT channel.

10/19 – SCary Dad’s is HAPPENING this weekend! PAX asking where & when.
11/4 starts SCary Culture week! PAX asking how they can help. Q holding off until closer.
11/8 SCary Bowling night at Buffaloe Lanes, Garner. PAX asking for repost of sign up sheet.

The post 202415 Q’d by H G T V appeared first on F3 South Cary.

Ten fine HIM showed up at Ritter for a beautiful crisp morning. Pledge and we were off. Half mile warmup to one of the nice crescent green buildings that now sits empty. After a quick warmup of a few exercises, we moseyed to back lot and up the stairs. Then we went up through the one story parking garage and ended up in a never seen before (at least in my F3 workout days) parking lot that is used to house automobiles from the local dealerships.

We partnered up and did a classic Dora. 100 merkins, 200 squats and 300 LBC’s with the pickle around the used automobile lot. Next we jogged back around the buildings and down crescent green to a great little spot that has been traversed many times at SWW. A set of 7’s on the hill with merkins at the bottom and squats at the top.

At that time, we looked at the clock and we had seven minutes to back to the flag. We got in two groups of five and made an Indian Run through a few parking lots and eventually down Kildaire back to Lochmere Dr. The last 500 yards was a sprint with the two teams dueling to get back first. It was fun!

Announcements for various events coming up and prayers for all impacted by Hurricane Helene and Milton. Continued relief efforts are deploying from our areas, so let’s help in any way possible. Great leading such a fine group this morning and coffee was on point as always at SWW! MIAGD!

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While we didn’t accomplish leaving absolutely nothing remaining of the coffee this morning, we didn’t accomplish a V-KB Q that will leave those who missed out in tears (looking at you Dumas).

What better way to start off a KB workout than with a quick mosey, so that’s what we did followed by a quick warm-up. YHC kept his wits though and remembered not to call the famous SCary stretches. At this point PickUp emerged from the gloom on his EC farmers carry. The thing was a tabata style workout, 40 on/20 off, working our way from top to bottom. We made it about 2 minutes in before I was chastised for my second breach of etiquette in as many Qs and I dutifully turned the tunes up after some admonishment from Captain Jack. Crisis averted we carried on.

The Thang

Curls, Overhead Press, Tricep Extensions, Rows

American Hammers, Plank Pull Through, WWII, KB Swings

RDLs, Goblet Squats, L/R Lunges, Thrusters

Farmers Carry the small pickle

Repeato x3

After cruising through the first two rounds we turned it up on the last superset and did 45 on/15 off to finish out our morning strong. Good times were had by most if not all. It was good to get there and do something new and push myself. Thanks for letting me lead!

Announcements

Odyssey, Camping Trip, Bowling Night

Coffeeteria was short but strong, lots of great mumblechatter about tolls and toll shenanigans. Surprisingly low/no complaints on the sound track other than the volume…

The post [ao-wed-hulkamania] 202409 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Tell you what happened at FWD?

CREED HAPPENED. SCOTT STRAPP HAPPENED.

the boys are back and touring and all of our blue collar America is pumping “higher” through stereos and garage boom boxes baby. Glad no one was clipped by the Camry as Creed made the entrance.

Albums – Human Clay & Weathered.

Track 1 – “Are you ready?”
Warm ups. Get the pax pumped up to hear the classic rock you listened to before heading to church.

Track 2 – “Higher”
Anthem of the world series winning TX Rangers. We got higher with pearls on a string of jack Webb’s but known today as Scott Strapps.

Track 3 – “One Last Breath”
We were 6 ft from the edge and we were thinking – hold me to low slow flutters, squats, monkey humpers. THE CREED BURN WAS REAL.

Saw those JDI BOYS and hit em with the STRAPP on the fly by.

Track 4 – “Arms Wide Open”
Showed the PAX everything with arms wide open. Merkins.

Track 5 – “My Sacrifice”
When Creed is with us we are free, we are careless and we believe. above all the others – we hit some more MARY and another mosey loop.

Bonus track – “Don’t stop dancing”
Believe you can fly!

Bowling, camping trip, Green Level CSAUP.
Be like Creed and get back out there and on the tour of fitness. Great to see you Half!

MIAGD Gents!

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