It was an honor to lead you men this morning. The dome held out and the only thing falling was reps and sweat!

As you take this day off, for most, reflect on how lucky we are to have the opportunity to get up and do the Murph. We can get up early and run freely around SCary, enjoy fellowship with friends, and even pray or speak freely at the end of it all.

John 15:13. “Greater love has no one than this: to lay down one’s life for one’s friends.” This verse embodies the spirit of Memorial Day. Many gave all to keep these freedoms for us. Let’s not forget that!

Love you guys! MIAGD!

The post [1stf-convergence] 2025-05-26 Q’d by Kitty Litter appeared first on F3 South Cary.

Pledge, then stretched to classic rock of Aerosmith, moseyed to the muster point.
Alpha Team did a fandango (a dora with a cone annotated with a challenging exercise, after completing the team returns to join PAX at muster point) Bravo Team did a circle of pain strength training with weights-focusing on ‘resistance’- slow & deliberate movements. Alpha & Bravo did 3 rounds.
The ME-sled pull Alpha vs Bravo-pull sled 50 yards with one passenger, at the line passenger jumps off sled does 5 burpies and sits on sled, then team pulls to finish line.
With just 2 pullers Bravo Team was victorious.
Mosied to flag for PAX-led Marys.
HGTV was granted disgression to veto any Mary suggested but he ‘resisted’ his own grumpy nature.
In celebration of Respect & Honor week the PAX shared stories of wisdom regarding marriage, children relationships and how we can inspire who we love by listening to their feedback and being always respectful.
Guys were given the ultimate gift of a free F3 logo tattoo on their calf- some men chose to do both calfs.
HGTV is now working on a special ‘tramp stamp’ , for some PAX this may require some manscaping.

The post 2025-05-20 Q’d by VHS appeared first on F3 South Cary.

7 PAX for a comfortably paced 6 @ 6. Humidity was high, but temp was spot on. Good conversation all around. Great way to start the day.

MIAGD!!!!

The post 2025-05-18 Q’d by IC Light 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.

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.

18 tacos ordered. All by Astro. Y Guides recapped. Lochmere lake algae bloom subsequent off-gassing has ZERO correlation to IC’s weekly fertilizer program. There ARE places you can still get lunch for $5. Making Lunch Meetings Great Again. F3.

The post [wellness] 2025-05-13 Q’d by Astro 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.

What a delightful morning to be out at SWW. The Pax began with the pledge and headed out to cover 2+ miles and 100 of each of the following exercises, Merkins, Low slow Flutters, WW11, Boat Canoes. We also threw in some SSH’s and Sir Fazio Arm Circles. Many things were discussed. @Captain Jacks Colonoscopy, Mothers Day’s Gifts, and selection of our next Nantan will be conclave style either in Sandals, Myrtle Beach or @Oofda’s mountain house. Prayers for our kids as they end the school year and very grateful to lead this group of HIM’s

Also there were multiple runners

The post 2025-05-09 Q’d by Chipper appeared first on F3 South Cary.

What a great way to kick of a Friday. We started out with six PAX and after the pledge nature called one of them so the remaining five headed out for beatdown. YHC executed his standard Thangs which included four corners (6 or 7 rounds varying exercises each round). Hill repeats with ascending squats (5, 10,15,20,25,30) and lastly level out and backs with ascending shoulder taps (left/right = 1 same rep count as squat). We headed back to the flag stopping for dips and urkins. Finished up with plank/chill cut until all the runners got in then HAND.

A little moist this morning, but all in all, great weather and better fellowship.

It’s always an honor to lead. I appreciate all of you.

MIAGD!!!

The post 2025-05-02 Q’d by IC Light appeared first on F3 South Cary.

Pledge
Mosey to Chaumont hill
Warmups – Possible new stretch introduced – name tbd
Merkin bowl – from one end of the Chaumont hill to the other – 5,10,15,20,25, and 30 Merkins alternating
Mosey past Fire Station into Glenridge, making our way to the greenway in Stanton Place
LBCs
Mosey to behind @Staubach’s old house – Squats
Mosey back to Ten Ten with a few drops along the way
Cut across the farm at Ten-Ten, mosey back to the flag
End with LBCs and Stretches
3 miles covered

Prayers for family, health, and that we get to do this daily. MIAGD.

Special K coffee and Smoreo’s were shared.

The post [aothunderstruck] 2025-05-01 Q’d by Snip appeared first on F3 South Cary.