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.

Yogi was the Q and led the charge with 52 Card Pickup! Each PAX pulled a card in rotating fashion. Diamonds resulted in diamond merkins, clubs required squats, hearts were burpees and spades were WWII’s. Within each suit ace = 15 reps, kings = 13 reps, queen = 12 reps, jack = 11, 10 = 10, 9 =9 and so on. Let’s not forget the Joker = 10 of any choice exercise. The deck was split in half with one stack uphill and the other down hill with an 80 yard hustle in between. All PAX pulled cards.

Many thanks to HGTV for organizing Honor Week!

At the end of the workout Yogi offered words of wisdom encouraging all not to hold it in and to lean on your brothers in arms, church family and others during hard times.

Announcements:
Kiffin let us know that Tuesday at Just Dough It they will be running F3 Tokens to Henry’s House. Henry is 9 years old and just beat stage 4 cancer!

Kitty Litter let us know that Monday at 88MPH we will begin The Murph and run down to Ritter do some stuff and run back to Waverly Place.

Prayers:
Life Alert just getting back from vacation working through family conflict.

Pickup mentioned Prayers for those in memory of veterans and those who have given all for our country this Memorial Day Weekend.

The post 2025-05-24 Q’d by F3 South Cary appeared first on F3 South Cary.

we worked out.
Appreciate you boys coming down to lead us in some fine round about and baseball field work! Remember, don’t scrub them tonight otherwise my 5 day warranty will not apply. Enjoy your rewards and remember to spread the word about his F3 thing – it’s pretty coo.

The post 2025-05-23 Q’d by F3 South Cary appeared first on F3 South Cary.

9 started with the pledge and a group to get things going.
A mosey and the a Ring of Fire. Multiple rapid fire exercises were had.
Moseyed to the hill and a story was told of how Baylor University came from the pits of basketball success to winning a national championship using the JOY method. Jesus, Others, Yourself. 7s were then done on the hill.
Moseyed over to the water tower and performed merkins and jump squats in the mailbox drill.
Moseyed back to the flag with COT and words of wisdom.
Positive attitude and being an example. How we treat others, how we react to adversity, how we act as Christians.
Finished with a group clap and prayer .
Thanks for coming out enjoy the day.

The post [aothunderstruck] 2025-05-22 Q’d by Wah Wah appeared first on F3 South Cary.

Thang 1
Swing 20
Single KB Dead lift: 20
Halo: 10 each way
Around the world: 10 each way
Figure 8, squatted: 20
Overhead Press: 10 each
Lawnmowers: 10 each
Glute bridge press: 20
Front row: 20
RDL: 10 each
Side bends 10 each
On the shelf 10 each
Curls 20
Tri extension 10 each
Triangle Push up on 1 bell
Swing – 20

Farmer’s Carry
Bruce Lee: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s.

COT: Memorial Day Murph
Prayers for peace in Pickup’s family; Sbarro’s brother in law; Promo’s work challenges.
Enjoy each day men. It goes by fast. My advice is what you are already doing; making fitness a priority; becoming a better person (physically, emotionally, spiritually); and surround yourself with good people.
MIAGD.

The post [ao-wed-hulkamania] 2025-05-21 Q’d by Cauliflower appeared first on F3 South Cary.

Was there ever a doubt? Good crowd today as Pinto led us up and down the many stairwells of Waverly.

1 site Q was in attendance. He must have been enticed by the preblast.

Renaming of Chipper’s 2.0 at COT. He will from this day forward be known as Lithium.

Strong work and great fellowship this morning. Pinto took us out with some powerful thoughts. Men need to be around other men, and if you are struggling with anything, talk to the men around you.

Expecting big numbers next week with a Peak City invasion of JRI.

The post [ao-tues-justruckit] 2025-05-20 Q’d by F3 South Cary appeared first on F3 South Cary.

What’s Up Scary!

A very pleasant morning it was over in the land of up lighted $2M+ houses, pineapples and doggy treat vending machines (WTF).

21 gathered for the ME and I was thrilled with the group of men who decided to join me at JIU this am. A solid group of guys I wish I saw more often (gotta get over to Scary more often).

Started with a 1 mike pre run with Amway, Astro, Chipper, Kitty Litter and Home Grown. EHarmony was out on a ruck.

Pledge.

Standard Warm Up.

Mosey to the Big House Neighborhood for Mr T. We found some hills along with our inside voice (even Yogi and me) and worked the T along with a POS.

We all (we almost all) did 5 burpees every time the words What’s Up were said. I think we did about 40 extras.

Back to the park for a flawless Motivator.

Wrapped up with a set of 140s. Joe Smiff was confused. I really miss both Joe’s and JP’s voices. Smooth.

COT.
21 Pax.

Praises for a young Hank (middle schooler friend of Fleder family) who just wrapped up Chemo for his cancer. There was a big celly. God is good.

Prayers for Yogi who is working through some family and personal challenges. Keep your head up, Yogi!

Closed with a Prayer for Friends.

HGTV asked me to share some wisdom. For me, its be yourself and be thankful for the great stuff we have with our F3 Community. It’s the best.

Later
MIAGD.

The post 2025-05-19 Q’d by Burt Reynolds appeared first on F3 South Cary.

Some Ran, Others also Ran.

2 loops – 3 stations. Started as partners, ended as a group. Some gave all, some didn’t. Shoulders are tight.

Great to be out with you all.

MIAGD

The post 2025-05-17 Q’d by Nugent appeared first on F3 South Cary.

8 bootcampers and 1 Rucker
on a muggy morning for a good bootcamp beatdown = guaranteed sweat drenching! After the pledge, we moseyed over to southbridge for some warmups (SSH, Imperial walkers, Good Mornings, Scary stretch, merkins). Headed over to Arthur Pierce for Thang 1.

Thang 1 = run up Arthur Pierce with stops at every light. Merkins and lunges at each light until the final light.

Headed over to the pool parking lot for Thang 2.

Thang 2 = partner Dora with pickle run. 100 burpees, 200 shoulder taps, 300 plank jacks.

Moseyed back to COT for 5-minute Mary. Hollow body hold, slowzy ankle taps, slowzy Freddy Mercuries…rinse and repeat until time is up with minimal rest between.

Salamanders game coming up, honor and respect week next week, Murph challenge.

Prayers for Petey, Kitty Litter’s M at work, my coworker, all going through tough times and dealing with difficult decisions.

Great work by the group. Thankful for the leadership opportunity.

MIAGD!

The post [aothunderstruck] 2025-05-15 Q’d by Promo appeared first on F3 South Cary.

The rain Gods were kind to us today and the Heavy metal Gods were out with a playlist of 1980s British and LA bands good enough to make you wish you still had your mullet. We hit the shoulders and legs pretty hard today with some farmer walks in between. I’ll probably be sore tonight. Great workout fellas and thanks for coming out.

The post [ao-wed-hulkamania] 2025-05-14 Q’d by Flounder appeared first on F3 South Cary.