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.

Run, Warmup, 4 corners in Lifetime parking lot, run up hill, dips, run down hill, dips, back to the flag. MIAGD

The post 2025-05-08 Q’d by Dowry appeared first on F3 South Cary.

The PAX learned how it feels to be programmed this morning.

for(i = 0, i < 20, i++) { for(b=0, b. Some Rucked. Honored to lead men! MIAGD (what is left of it.)

The post 2025-05-07 Q’d by Gizmo appeared first on F3 South Cary.

7 HIMs came out to play. Ghost Flag planted. Let’s get to work.

Pledge, SSHs, IWs, HBs, Sir Fazio. Choose your sandbag. Now hoist it high above your head so that your little baby Simba is visible to all the pridelands and Simba-carry that sucker all the way to the Lowe’s parking lot to the sounds of “Circle of Life.”

Circle up next to the Tesla chargers. Cradle that baby Simba and Sally up/down squat for 3 and a half min. to Moby’s ‘Flower.’

Now the real work begins. 4 corners in the Lowe’s parking lot. A different exercise per corner. 4 reps at each. All w/sandbags. Corner 1: Imperial Blockers. Corner 2: U-Hauls. Corner 3: Blockees. Corner 4: Grave Diggers. Now we do it again, this time with 8 reps per corner. Again with 12 reps, and a 4th and final time with 16 reps. All while listening to the best selections of 90’s rap I could find: Cypress Hill – Insane in the Brain, LL Cool J – Mama Said Knock You Out, Public Enemy – Give It Up, Onyx – Slam, and DJ Kool – Let Me Clear My Throat. Well done lads.

Finish this party off with 3 min. of People’s Chair with that sandbag in your lap while Ice Cube tells us how good a day it was. Mosey back to the flag. Have a nice day.

Announcements: Hump Day Happy Hour. @Astro says its the biggest event of the year. I believe him…and I did the Highland Games. Ghost Flag tour continues tomorrow at Peak City – The Foundry.
Praise for men who come out and do hard things together.
MIAGD.

The post 2025-05-06 Q’d by Squeeze Bag (Peak City) appeared first on F3 South Cary.

7 for a 4+ mile high tempo tour around the greater Koka Booth region. The tour consisted of hill repeats, burpees, squats, some core exercises and an indian run. MIAGD

The post 2025-05-05 Q’d by Dowry 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.

Replayed a running version of Tuesday’s ruck workout.
Run over to Waverly.
7 Minute Fit routine.
Run back.
Finish with the routine.
Took us out.
Had some Peak City representation.
Finished with NYBIII.

The post 2025-05-01 Q’d by Augmented appeared first on F3 South Cary.

A dozen goombahs set out on a mostly-run workout with perhaps the most Jersey Italian guy in SCary.

The Pax were advised to stretch prior to the workout, as is recommended in Freed To Lead. We departed promptly at 0515 as we had much ground to cover. Ran about a mile to the Regus parking lot where we did a warmup round of 10 American Hammers, much to Hermes’ disappointment as he said we were wasting precious running time.

We then proceeded through the pathway behind Lifetime to get us over to Ritter, where we did a flyby of the Stonecutters crew and flag. We also stopped for a quick Thang which included 20 pull-ups OYO and while you weren’t going pull-ups, you did burpees. Once everyone was done, we ran the greenway back to Regency Pkwy for a set of American Sledgehammers. Then we went up to the Caterpillar parking lot where we did some catch-me-if-you-can and then did a round of American Sledgehammers at the location where that exercise was born 3 years ago. Back to the flag as the clock struck 6.

There was a lot of disappointment today. Hermes didn’t get the all-running workout he wanted. Enhancements didn’t get his Good Mornings. All I wanted was a coffee and some pound cake, but after hearing about how that would cost $7 at Starbucks, we decided to head over to NYBD instead, where I felt right at home. MIAGD.

The post 2025-04-24 Q’d by Amway appeared first on F3 South Cary.

Some studs kicked things off with the Sherpa loophole EC, YHC not included.

For the ME we set off to the medical complex/old folks home. I was alerted that for 3 who attended 88mph this would be the second time this week. Perfect reason to attend an alternate Monday mid-tempo SCary workout! But I digress…

Theme of the Thang was “Spiraling Downhill”, an homage to our lives. After a few audibles to find the right pickle length, we settled into a non-standard DORA with the pickle being up the stairs and spiral back down the ramps.

We capped that by performing 1 McDuck. The PAX really struggled with the name.
Hustled back to the flag in time for a bit of Mary.

Great coffee and discussion of .
MIAGD!

The post 2025-04-23 Q’d by Spade appeared first on F3 South Cary.

14 PAX showed up this morning outside NYBD. An easy out and back down Kildare toward Maynard with a little loop around kilmayne added a little extra mileage and pushed the group to get back in time for the COT! Conversation was had, PRs were set, and coffee was enjoyed. Excellent work all around!

Signups still open for the South Cary picnic. Prayers for Petey as he continues to show strength and resilience in the face of adversity. Prayers for the Qs extended family as they learn to forgive and embrace eachother through difficult times.

Praises to the group for continuing to show up and push each other daily.

MIAGD!

The post 2025-04-22 Q’d by Promo appeared first on F3 South Cary.