14 for a ladder style kettlebell beatdown.

Minimum mumblechatter for a good portion of the time but it picked up with about 15mins left.

Green Day all day was the playlist.

Announcements were made.

Prayers for YHC and my 2.0. Meeting with orthopedic surgeon this afternoon.

The post [ao-wed-hulkamania] 2025-03-26 Q’d by Sbarro appeared first on F3 South Cary.

An all star crowd plus Amway made it out to Walnut Street Park this am. Great mumblechatter starting on the 1 mile warmup bled into the main event.

I took the PAX on a mosey to the old Monkey Joe’s parking lot (the sketchy side, not the fancy REI side). There we did some agility drills inspired by some findings in Prevention or Women’s Health magazine, not sure which one.

Among the mix were karaoke, high knees, Apollo Onos, 5 point drills, paint the lines, and lateral jumps sandwiched by 20 count exercises.

Great morning to exercise and to lift up all the prayers out there including Yoga Mat’s pet on the mend. MIAGD

The post [ao-tues-mojodojocasahouse] 2025-03-25 Q’d by HoppinJohn appeared first on F3 South Cary.

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.

The nice weather brought 11 PAX out this morning regardless of the black diamond warning! We had one site Q show (something about being stuck in Charlotte for the other) but no flag so we started with a quick mosey over to the larger lot of Koka Booth for some warmups (Side shuttle hops, arm circles, merkins, Scary stretch). Awaiting us, were some props for a little friendly competition. We split up into 2 teams. At one end of the lot were 3 options of weights (50lb, 35lb, 20lb) worth different points (3, 2, 1) per rep. At the other end of the lot (about 200 ft.), each team selected one person to sprint to the props and pick which weight to perform squat thrusts. The rest of the group performed various exercises to meet them. We performed 5 rounds (different sprinter each round) with a decent mosey between back to the start.

Round 1 = burpee broad jumps
Round 2 = bear crawl
Round 3 = crab walk
Round 4 = lunge walk
Round 5 = Burpee double broad jump

It was a close battle to the end but team 2 (Joe Smith, OTW, Silos, Chops, Promo, Kitty Litter) took the Gold by a nose. 1st prize is……carry the props back to the COT! After one last sprint all PAX worked their way back to the COT for a round of Q called out by the winning team.
Great teamwork and camaraderie this morning all while getting a good full body burn!
Announcements: Highland games Saturday before Easter (sign up sheet on Slack), South Cary picnic sign up still open. Petey meal train sign up on slack.

Thoughts, prayers, and praises: Praises for Joe Smith for taking 1st from SCary region in the toughest mile competition! He inspired us all to be better this morning! Prayers for Petey as he recovers from his surgery and deals with any potential challenges still ahead. General prayer for those going through tough times right now.

It was a pleasure leading this group in the earlier hours of the morning! I might be getting a hang of this Q thing.
MIAGD!

The post 2025-03-20 Q’d by Promo 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.

Practice! Practice! Practice!

9am to 10am Saturday at Hunter Street Park.

The post [freeagents] 2025-03-15 Q’d by FLINTstone 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.

3 EC’ed a KB Mile. 10 were there to start with the pledge and off we go. Mosey to the other side of the lake to warmup. Then a somewhat faster pace up the infamous hill to put out a fire.

Over to the deck for a demonstrated BLIMPS turned pain train. Wrap it up and down the stairs to the other stairs for some calf raises. Mosey down the dark trail to the lake and around to the bridge for a bear crawl. Continue on our lakeside tour to the back of the stage for yet another calf raise call. Back to the flag lead by a CJ sprint. HAND!

TCP Sawgrass Saturday, Highland Games shirt order, HG25 4/19, Picnic 4/27 sign up! MIAGD!

Reach out to someone who you have not checked on recently. It may be exactly what they need.

The post 2025-03-13 Q’d by Kitty Litter 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!

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