12 pax showed up for a brisk morning dough it run and 1 did the doughcho (Hoppin John). Good route with consistent mix of hills and a good pace by all!

Coffee was enjoyed by most. Not sure what ended up happening to Hoppin John’s bagels! They may have made it back to the break room at Glenaire……

Reminder to get out and run The Maynard at least once this week! Upcoming dough it run to Henry’s house and back….date to be confirmed.

Prayers for Life Alerts family trip to Florida ( for safe travels and sanity).

MIAGD!

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Only two letters of the alphabet were needed this morning as our workout featured a whole lot of S’s and W’s and even more W’s.

Quick warmups featuring South Cary Stretches and an overview of the exercises to come.

We worked through those exercises at different parking lots, with the exercise names corresponding to the letters we were making in Strava art. Stifler’s mom’s, Star jumps, Squats, Side straddle hops. Worst merkins ever, WWl’s, WWII’s, War hammers, Wide grip merkins. Back to the flag for a set of Astro jacks because…..well, you know.

Of course the pax suspected something was up, but none could quite figure it out.

Many prayers were raised up. Announcements included Stations of the Cross at SWW on Friday, and the upcoming SCary picnic. No other representatives from any other events were present, so there’s probably nothing else going on. MIAGD.

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2 for EC. 10 for ME.

YHC brought traveling coupons, a 50# sandbag and 25# kettlebell, which made it 3 miles rotating through the pax. A few pitstops to change out coupons and get in some merkins.

We ventured into Ave of Estates and ran the entrance hill while swapping out for squats with the bag and overhead extensiona with the bell.

Back to the flag for some Mary. Boat Canoe was a fan favorite.

Rain held off for a beautiful morning to lead these HIMs.

Still room for the All-Star Special challenge tomorrow…

MIAGD!

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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.

We were joined by a father son duo. One from out of town. One from Cary. Both Gator fans. Unreal!
March madness themed workout this morning. We revisited the age old question of which Gators team is the best team of all time. Of course the 2025 Gators made this a more complicated question. PAX split into two teams (’07 and ’25) to complete feats of physical and mental strength.
Gators won!
Prayers or Flintstones family and Bubba. MIAGD

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Thirteen HIMs gathered in the gloom and made quick work of a five mile jaunt through the undulating hills of Lochmere Lakeside.

Announcements were made, prayers were lifted up, and fellowship commenced.

MIAGD fellas!

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Our man Wah Wah is having technical issues so I’m posting on his behalf. It was a glorious day at Thunderstruck and Wah Wah brought the pain. Surprisingly long warm up mosey followed by warm ups and multiple exercises. Pickle around Stonebend and wind up at the cones of pain. Alternate bear crawl and lunge walk between with exercises are each.

Another pickle and back to pick up the cones, phew. BUT WAIT, the cones get set back out for some ladder drills with iterations of backwards run, karaoke, and high knees. Another round of exercises at each then off for a mosey. At which point we pick up LIFE ALERT! Back to the flag for some Mary and HAND.

TY4YL this morning Wah Wah!

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10 campers and 4 brOchos hit the waves this morning. I had no elaborate plan but to see how many showed up and wing it. Pledge and we are off.

Mosey for a flying Ray warmup. Stop at BK to stretch it your way. Continue on to Whole Foods for some no fluff added standards. Continue on to the bottom of all hills and man did those baked goods smell delicious OTW!

Grab a coupon and a compadre. Mosey up to the fountains. Partner Dora with a twist. One does the standard merkins/squats/LBCs while the partner carries the coupon up and around the pickle. Everyone hit 3 carries each but counting was questionable.

Return our coupons to the bottom. Mosey to finish the sting ray. Back to the flag for Mary. One PAX’s signature was stolen so he had to think fast. 100’s then HAND!

Major trouble counting at COT. 10 no 12 no 16 no 14. Prizes for the Merkin Champs were handed out. OTW got his Perfect Push-up gift set. Nabs got some epsom salt and recovery cream/gel.

Shirt order still live for the Highland Games, which are 4/19. Sign up for the picnic 4/27. MIAGD!

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5 mile run with a group of F3 stallions. This backblast is brought to you by First Bank… if your not banking with First, you’re last. Also brought to you by #LetsChamber, Wu-Tang banger, 36 styles of danger. Bring da ruckus today fellas!

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Great turnout for our soft launch / first attempt at having a 3rdF-focused Saturday run group. We discussed Luke 9:23-24 along the way and the conversation went to all kinds of places, from sacrifice and prayer to jobs, to societal shifts, to basketball, to managing finances, to a brief detour about public schools, to teaching our kids about frugality and needs versus wants, and more. 4.6ish miles covered. Finished with Mary at LNL. Thanks for coming out today guys, I hope it catches on. Let’s take up that cross daily. MIAGD.

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