I ended my vacation early when I saw that the Q spot was open; Abruptly leaving my wife and daughter in paradise, i overspent and inconvenienced myself to get to Ritter Park on Friday morning. 3 boot campers were there and apparently 11 runners, if my math is correct
-First exercise: Wash and wax my truck; This thing aint gonna stay clean by itself; being out of the country all week, there was enough pollen to keep the PAX busy for a view minutes. We waxed on, Karate Kid style, until the sheen was acceptable, then we moved on

-Next up , we moseyed to my house; I needed to get rid of these geese, once and for all; i instructed the PAX to chase down and exterminate by any means; Boy, did they; you should see the look on HGTV’s face with his hands around the neck of those geese.
-Running out of time, we headed back to the flag, losing Yogi and that old guy along the way. I only recall hearing “Come get you some” slowly fading away somewhere around the lake.
-Great work this morning but i had to get back to my vacation; i’ll be sipping Mai Tais while you suckers read this. Thanks for your help this morning though. MIAGD

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I’m not sure how to describe this morning’s workout. I guess incredible experience for me to be in His story, to be able to step up, step out and share. You all make it better by being there. Carpex guys, Green Level, Peakcity, Churham….appreciate all you F3 men, wanting to be being part of His story, too. Receive the gifts. Keep your hands tight around it. Don’t loose it and please take all you’ve received today with you to share with others in your own way. Your friends, families this weekend. Keep it alive. We’ll do it again next year.

Welcome FNG 2 Chains !!

See most of you tomorrow HIGHLAND GAMES 2025

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Ten PAX gathered in the gloom of Stonebridge Village for an uplifting boot camp. We warmed up and floated over to Mill Pond dentistry an blew up a blimp in front of it while the proprietor was off wearing a BiB down the street.
The thang was a modified pain train starting at 5 reps and working our way down to 1
Burpees
Lunges
Imperial walkers
Merkins
Plank jacks
Squats

Headed back to the flag to find a very concerned Amway who worried about a potential asterisk, but we were on time for a Chillcut and COT.
Lots coming up this weekend and next.
Prayers for all
Enjoy your Thursday!

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Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

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It was great to be back at Shepherd’s Watch this morning. YHC was mildly offended when one of the Site Qs bailed after the EC (identity not being disclosed for privacy reasons).

Regardless, 6 Pax headed across the street for vanilla warm ups and then headed to the tunnel for 11s. Plank jax and mtn climbers in cadence were the flavor to the morning. Upon completion we headed back to the church parking lot, stopping at each telephone/light pole on the way cycling through monkey humpers, squats, standard merks and diamond merks. Had some time to kills when we got back to the parking lot so we did some out and backs (forward run out/backward run back). That then morphed into a round and a half of 4 corners. Beatdown end at 0615 on the dot.

COT:
Announcements – Highland Games 4/19, TRR 4/26 and Family Picnic 4/27

Prayers – Grisham & Petey lifted up this morning

Praises – South Cary Dome prevails yet again and Spring (minus the pollen)

Grateful for the opportunity to lead this morning.

MIAGD!

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Wasn’t entirely sure how this morning would go after rolling my ankle yesterday but it was a terrific morning in the gloom. At first I thought the cold had chased everyone off and we were going to have a small group but the pax poured out of the woodwork as the clock inched closer to 0530. Intro, disclaimer, pledge and off we mosey.

Long way around to the field for standard warm-ups then back behind the medical buildings for a….

Merkin pain train

The pax were overjoyed by the prospect of this, and the very detailed instructions YHC gave on how to execute said pain train. Lots of questioning about the necessity and wisdom of this choice but naturally that was just the pax’s way of expressing their gratitude. Once that was completed and those early finishing pax were fussed at for simply standing around waiting off we go to thang 2.

Four Corners of Mary in the 88 MPH lot, with rounds of V-Ups, Box Cutters, and Low Slow Flutters. Then off to thang 3 back at the field.

Partner up. Partner 1 calls an exercise and partner two does that AMRAP while P1 runs the small ramp pickle. Switch. After P1 and P2 complete AMRAP + Pickle, P2 gets to call an exercise for the next round. Some masochistic pax called merkins as one of their choices….. Lots of mumblechatter and concern about time and getting back to the flag by several pax including two overly concerned site Qs. After round 4 we moseyed back for an expertly time HAND.

SIGN UP FOR THE PICNIC (and the Highland Games).

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Thank you to everyone who showed up to my VQ this morning and thank you to the Site Q, Amway for letting me lead the Q.

We started with some warm-up drills before getting into the Thang.

THANG:
A circuit of pull-ups, merkins, lunges and run around the big pickle. 10 sets total, so great job to everyone!

Announcements:
Highland Games 2 weeks from this Sat & SW Cary Picnic 1 week after that

COT:
Prayers for Sbarro’s kids, Pucnhout’s hand injury, Peter, continual wisdom and strength for everyone

The post 2025-04-04 Q’d by YeeHaw appeared first on F3 South Cary.

Run bros did their thing and 7 HIMs did SB’25 boot camp.

With spring break on the horizon I took the lead and helped these HIMs earn extra calories in the form of future miller lights.

Started with pledge, warmups and a mile mosey. After that we never stopped moving.

Did some 7’s and stair work to get the blood flowing.

Thang 2 was the DE-motivator. 4 exercises in sequence starting at 10 ending at 1. Started with Rocky’s Dog (curb toe taps), high knees, tuck jumps, and squats. The HIMS loved this one!

After talking about how great thang 2 was we headed back to the flag. Doing 3 burpees at each light post.

Got back to the flag for two more motivators! Completed the normal motivator of SSH’s and attempted an all abs variation. We’ll get better at it!

Boot camp is back! Enjoy those beers over SB’25 fellas!

Remember Highland games and picnic in April!

MIAGD!!!

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See here for the last Opening Day Q that I had. Started here for inspiration (of course). og.f3carpex.com/this-is-the-year/

9 gathered at the Thursday’s most baseball-friendly AO (we had to go over a mile to find a field the last time I did this!!) for a no-running, high intensity workout to usher in the baseball season. Shh, shh, the Tokyo Series wasn’t the real start.

We pledged and walked to the National Anthem to gather some coupons for our workout. As we got to the field for our thangs, the rest of the baseball playlist kicked in. Let’s get this party started.

Warmups at Home Plate. That was nice.

THANG 1 – the Vicious Circle… on the Diamond. The PAX grab a coupon and start circling the bases. One at a time, the PAX in the back does 5 burpees at the pitching rubber. Get to the front of the pack to set the pace and repeato until everyone has gone. Do it again, but with Squats at the pitching rubber. Circle of block stuff at home, then put back the coupons.

THANG 2 – Walk to the Other Field. Round of inflating METS around the bases because duh. 10 Merkins – 10 E2k – 10 Travoltas – 10 Squats. Deflate them back around, gather up the ‘bats’ and head back to the flag.

THANG 3 – quick Jack Webbs on the baseball, rotating the bats around. Just a quick couple rounds and we’re on to COT.

COT at the flag! Rejoined with our rucker, and we reviewed announcements (All Star Special 5K on 4/8, SotC at SWW 4/18, Highland Games 4/19, Picnic 4/27). Prayed for former coworkers, our sons, and Petey. Happy Opening Day everyone and LETS GO METS!!

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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

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