we worked out.
Appreciate you boys coming down to lead us in some fine round about and baseball field work! Remember, don’t scrub them tonight otherwise my 5 day warranty will not apply. Enjoy your rewards and remember to spread the word about his F3 thing – it’s pretty coo.

The post 2025-05-23 Q’d by F3 South Cary appeared first on F3 South Cary.

Well we had a great gathering @stonecutters this morning including a first time appearance from @WebMD. We started with our typical warm up of side straddle hops, jump squats and S. Cary stretches. During the stretches I asked everyone to think about the following. Just how we plan projects with the END in mind first, what we want the end result to look like or features we want it to have, think about how you want people close in your life to speak of you at the end, as a eulogy.
We grabbed some river rock coupons and proceeded to walk while we did some arm circles, Seal Claps, punch waking, and nut crackers.
Off to the next lot we partnered up with some sevens at each end of burpies, V-Ups, and partner merkins in the middle. After some singing and karaoke shuffle to the blocks we worked out the arms with several curls, presses, and rows.
Over to the picnic tables with step ups, snow angels, heals to heaven, and lower back stretching. Then some balls to the wall before finishing with some final stretching and discussions. We can all think about our walk with God while we are here and how we want to be remembered by our loved ones.
I appreciate @HGTV for organizing Honor & Respect week!!

The post [aostonecutters] 2025-05-22 Q’d by Unitard appeared first on F3 South Cary.

Some Ran, Others also Ran.

2 loops – 3 stations. Started as partners, ended as a group. Some gave all, some didn’t. Shoulders are tight.

Great to be out with you all.

MIAGD

The post 2025-05-17 Q’d by Nugent appeared first on F3 South Cary.

12 Booters, 6 Runners, 7 Coupons
6 teams of 2, 4 teams of 3, and 2 teams of 6
The bootcamp was a lot of running in circles and sometimes carrying coupons. Team 2 beat Team 1 with 28 laps compared to like 7 or 8…but I trust their score was accurate.

OK enough about the workout. The best part was after we took off from the flag. As we circled the lot @Term Paper looks to the paviliion and sees a group of guys and says, “Oh look there’s some guys, wow they are even doing the pledge…..and have a flag!” That’s when pax politely filled him in that that was SWWINGERS! Bhahaha!!

It was a great morning – well the company was, the humidity was NOT. Make it a great weekend!!

The post 2025-05-16 Q’d by Shut-In appeared first on F3 South Cary.

8 bootcampers and 1 Rucker
on a muggy morning for a good bootcamp beatdown = guaranteed sweat drenching! After the pledge, we moseyed over to southbridge for some warmups (SSH, Imperial walkers, Good Mornings, Scary stretch, merkins). Headed over to Arthur Pierce for Thang 1.

Thang 1 = run up Arthur Pierce with stops at every light. Merkins and lunges at each light until the final light.

Headed over to the pool parking lot for Thang 2.

Thang 2 = partner Dora with pickle run. 100 burpees, 200 shoulder taps, 300 plank jacks.

Moseyed back to COT for 5-minute Mary. Hollow body hold, slowzy ankle taps, slowzy Freddy Mercuries…rinse and repeat until time is up with minimal rest between.

Salamanders game coming up, honor and respect week next week, Murph challenge.

Prayers for Petey, Kitty Litter’s M at work, my coworker, all going through tough times and dealing with difficult decisions.

Great work by the group. Thankful for the leadership opportunity.

MIAGD!

The post [aothunderstruck] 2025-05-15 Q’d by Promo appeared first on F3 South Cary.

YHC is grateful for the opportunity to lead this fine group of HIM on his 4 year F3 anniversary. The beatdown itself was a standard IC Light beatdown (11s on the hill and 4 corners with legs and core primary focus), but this one meant more to YHC for some reason. The workouts are a great opportunity to improve one’s self and an opportunity to encourage PAX around you, but the bond and friendships that form as a result are life changing. YHC had that on his mind the entire workout. You all are loved and appreciated more than you know. Keep up the good work SCary!

Continued prayers for Petey and Yogi and a new prayer request for YHC’s best friend Chris who was diagnosed last week with prostate cancer.

High Respects and Honors next week. Get you a six pack they say…

MIAGD fellas!!!

The post 2025-05-14 Q’d by IC Light appeared first on F3 South Cary.

A fantastic, lucky 7 this morning for a weather clearing beat down . 2 maniacs ran a standard EC.

No rain plan but it wasn’t needed. After a warm up loop with exercises around the Lowe’s perimeter, Triple Nickel was on the menu. 2 sets of hills were found and exercises performed. Had time for a proper Mary.

Praises to IC Light on 4 years tomorrow! He even made a personal announcement for the FWD pax! Prayers for Yogi, IC’s aunt and niece,and for Sanka on the job interview.

The post 2025-05-13 Q’d by Hoppin’ John appeared first on F3 South Cary.

A strong crew came out for YHC’s first time Q’ing at 88 MPH. Appreciate the support! 3 early risers did an EC Ocho. Awesome job @Amway, @Promo, and @OTW! Hoppin’ John slept in and did the Ocho during the ME, still very impressive . The bootcamp started with a mosey to Whole Foods for the warm up. Then, we headed to the CSAUP parking lot. No bagpipes this morning, bummer. We did bear crawls, crab walks, sprints, merkins, burpees, star jumps, WWII’S, squats, and so forth. It was Vanilla. It was adequate for a Monday!
COT – Respect/Honor week coming, Salamander game get tickets! Prayers for Sanka and his possible pastor job, prayers for Yogi.
TY gentleman for the opportunity. God bless!

The post [ao-mon-88mph] 2025-05-12 Q’d by Texas Ranger appeared first on F3 South Cary.

It was beautiful morning at Lake Lochmere. We had runners, ruckers and boot campers. Yogi gladly took the Q. We moseyed down to the lake and in a rotating fashion Yogi cranked out Thang 1: merkins, dips, burpees, carolina dry docks, WWII’s, LBC’s mixed in with sprints midway down on the red rail and back. Thang 2: we worked at grass dam and moseyed down the path behind the dam and around the disc golf course. We hustled back to the flag and finished with some Mary.

Announcements: See Slack.

Prayers: Yogi has been going through extreme difficulty. Without further elaboration, our brother needs ALL our prayers and support.

MIAGD!

The post 2025-05-10 Q’d by F3 South Cary appeared first on F3 South Cary.

Six HIMs ran for 4 miles at around 9:45 pace discussing raising Godly kids in an Ungodly world. Discussed the dangers of technology, being good examples for your kids, the birds and the bees, and the pressures of growing up in today’s world. Great fellowship and discussion. Feel free to thread any suggestions, reference material, tips, or any other things that you have found helpful in raising good human beings. Yogi lead LNL COT and TR took us out. Prayers for Yogi as well as all the Mom’s. MIAGD

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