today was my birthday, I’m now 58. so I felt like a 29 and 2 workout was appropriate. run to “the warm up circle” and do 29 merkins. split into 2 groups and run the big loop. when you meet, do 2 burpees. run back. repeat with LBCs, Side Straddle Hops, and squats. transition to “the grand promenade and bear crawl to next bench, then lunge walk to next bench, etc. prisoner run back. then alternate lunge walks with bear crawling between benches. prisoner run back and drop for some quick stretches. sprint across the green and up the hill. prisoner run to basketball court. start on one end, 3 broad jumps and a burpees to cross the court. then 5 bear crawls and a hand release merkins to go back. circle up for Mary and done. Happy birthday to me!
NMS
– we were informed that it will start getting cooler from here on out
– we were informed that if the humidity was higher we would be underwater
– we were informed that Open AI is actually a lot scarier than you think
-there were no blueberry muffins
– hat tip to @greenbow for getting up and walking out to join us for coffee while he’s on IR
– thank you everyone for coming out and helping me get my birthday started, it means a lot!

The post [ao-downrange-carpex] 202401 Q’d by F3 South Cary appeared first on F3 South Cary.

4 SCary PAX crosses the boundary lines to celebrate @Franklin’s 10 year anniversary. @Term Paper was noticeably absent.

The post [ao-downrange-carpex] 202430 Q’d by Franklin appeared first on F3 South Cary.

17 for bootcamp + 2 runners for 6 mikes. EC variety of rucking and running.

Beautiful day for some pain-sticks.

We squatted, pressed, cheese grated, LBC’d, pickled and great mumble chatter this morning. Main thang was Dora’s painful cousin Debra the Brat.

Put away our stick with 5 minutes to finish and boy did we finish strong.

Grateful for this group. A lot happening this fall. Check slack for details. 1st, 2nd, & 3rd.

Appreciate the opportunity to lead. MIAGD!

The post 202428 Q’d by Brie appeared first on F3 South Cary.

Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

The post 202427 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

5 started and 5 crushed the worlds greatest epic rim to rim of 2024. Lots of Oreos and beef jerky were eaten and lemonade at phantom ranch was drank. Weather was dialed in and not even hot. Sherpa Sherpa’d at a non slowzy pace. Web never left zone 1 somehow while YHC and Kitty traversed at zone 7 the whole time. And Kirkland botched his only job of having our bags transported to north rim.   Great to be with these HIMs after a few months. Let’s do it again soon.

The post [ao-downrange-other] 202421 Q’d by Doula appeared first on F3 South Cary.

9 (+1 +1) met at Ritter Park to celebrate the greater Triangle area on 9/19!

Started at home warming up with the south Cary stretches. Lots of 9 counts.

Walk over to Aylesford Hill (assuring the dog walker that we weren’t a cult) for very modified 10s with Chapel Merkins. 9 at the top, 1 at the bottom, and 9 at the top. Back to the walk.

Over to the secret staircase to climb to the Peak of the mountain. 9-1-9 Mountain Climbers up and down the deck stairs. Drive it home at the bottom with:
Americanhammers
Prisonersquat
EX-ups

Greenway walk around Lifetime, doing this on the way:
Overheadclaps
Armcircles
Karaoke

Back through the woods to the pavelion to celebrate the Dirty D with Dips and Derkins.

Thanks for hanging with me, y’all! Turns out that concepts of a plan works out in some situations. MIAGD!

The post [aostonecutters] 202419 Q’d by Jigglypuff appeared first on F3 South Cary.

20 HIMs got together for an awesome workout. We started with the mission statement ( I nailed it by the way) followed by the pledge. We all headed up to the WF parking lot for some SSh’s, Sir Fazio arm circles and Mountain Climbers. We proceeded to do some forward and backwards running thru the parking lot and to my joy no one ran into an island. Next stop was the toast parking lot were we focused on AB’s and Merkins. Once we finished there we headed down to the lawn and did a solo Dora which included 25 dips, 50 merkins and 100 squats. Each separated with a run around the pickle. We headed back to the flag for some Mary. Some were faster than others.

Announcements: F3 dad’s camping trip in October, the Rim to Rim team still has openings if you want to join this weekend. Green level is hosting the Odyssey in mid October. As usual check slack for details

Prayers

Decoy and his coaching career and the HIMs heading out west this weekend to do the R2R

Today marked the 2 year anniversary of my collapse at PB. Forever grateful to Trickle,Hermes and all those folks that were there that morning to save my life. F3 is an incredible group and I would not be here today if it were not for the quick actions of this group. MIAGD

The post 202418 Q’d by Chipper appeared first on F3 South Cary.

KISS THE HILL BABY!! A couple of us HIMS decided to build muscle the best way we could.

Started promptly with the pledge, mosey, and warmups.

Arrived at the valley of death fora 4Q drill:
*Run the Hill (down, up)
*Top of Hill – 10 burpees, 20 WW2’s, 10 hand release merkins.

Rinse and repeat for a total of 4 times.

Mosey back toggles for the Motivator (10-1)

5 min of Mary

Round of burpees to end.

Announcements: CARPEX Odyssey in Oct!

Prayers and praises to the HIMS running the canyon!

The post 202416 Q’d by FLINTstone appeared first on F3 South Cary.

15 for Power Hour with various weights/bells in the pouring rain. The rain caught me off guard. My plan required us to stay in one place, so we all took a direct aquatic hit. On the plus side, this is a workout I won’t forget. I tip my hat to 14 gentlemen who leaned right into it. I tip my hat a second time to everyone for farmers carrying all the weights back to my car. High impact men everywhere you look at Shepherd’s Watch.

NMS:

*Always great to see our guy Pet Sounds. We should all be circulating a little more than we are.
*1988 Donruss would have labeled Dookie a “Rated Rookie.” Let’s get him into Slack.
*+1 to Unitard and Bubba for tag-teaming the battle rope
*+1 to Grisham for lugging the deceptively heavy slamball
*I will stop hogging the Q sheet, starting……now.

The post 202413 Q’d by Captain Jack appeared first on F3 South Cary.

10 for shoulders at the rock pile and shoulder 7s.

The post 202412 Q’d by Captain Jack appeared first on F3 South Cary.