14 posted on a muggy South Cary morning as YHC took the Q and pursued the Ghost flag. The weather was less than ideal but the banter was fantastic, and the PAX of South Cary showed up and showed out.

warm up: short lap around the parking lot before the typical side effect warm up: Sir fazio and reverse Sir fazio, seal claps, overhead claps, and behind the back claps. Clap heavy as always, as the Pax can’t help but applaud a Side Effect Q.

The thang: 1 and only thang needed, YHC Qd a beatdown that was as almost as hard as the previous year has been for me.

“Crazy Dora”- Flag lot as the pickle, partner 1 runs while partner 2 works.
100 dive bombers,
200 burpees (you read that right)
300 Jump squats.

few finished it all (shout out to Silver fox and Badda)

Mary: Ms love Abs so we did a Pax called Mary circle with LBC, WW2, low slow flutter, and Superman.

announcements – golf sign up(we missed it)
Odyssey
South Cary camping

prayers/praises: Honeycombs daughter, health/wellbeing of others mentioned as well.

I can’t think of a better way to culminate 1 year in F3 than with a few hundred burpees/dissected burpees. Thankful for the Pax to meet me in the gloom for these crazy ideas.

see you soon SC

The post 202425 Q’d by Side Effect appeared first on F3 South Cary.

4 for nine miles, 1 for 5 miles. MIAGD!

The post 202422 Q’d by Dowry appeared first on F3 South Cary.

9 bootcampers and 7 run clubbers this AM.

One last trip to the beach this morning to send out summer on a high note. Swimsuits were highly encouraged but YHC didn’t give that disclaimer until 5:44 so only YHC was appropriately dressed. Nevertheless we prevailed and started off on our journey with a mosey to the rest area. At this point one of the kids naturally started yelling ‘Dad I gotta go!’ so we pulled in, did some warm-ups, stalled and discussed pigeons on the beach, and something about ground hogs….

Anyways, continue back on our trip to Ritter for….

The BEACHBALL

Grab a beachball from the Qs trunk and lets begin. Various exercises together followed by a pickle where the mode of transit was beachball thrusters (throw your beachball at the top of the thruster then go get it). Exercises were heavily skewed towards Mary (gotta get that six pack for the last beach trip):

B ox cutters
E lbow to knee crunches
A merican hammers
C ockroaches (that are dying)
H eels to heaven
B urpees
A l gores
L ow slow flutters
L unges

Then we closed out with 3 amazing rounds of F3 Beachball Dodgeball which was enjoyed immensely by all.

HAND

Announcements
Deacon in Wake Forrest tomorrow
Odyssey in Green Level next month
Happy 7 yrs to Punch Out

The post 202420 Q’d by OTW (On The Way) 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.

We won’t leave you behind, but we also won’t leave you where you started.

5 runner broz and 12 bootcampers started their Saturday off right. Since it’s AMBRR season we logged some mileage, moseying down to the lake trail. We executed M&Ms around the lake, with a merkin variation and monkey humpers at each stop.

Several were worried about our timing half way through the lake lap but YHC wasn’t scured. We made it back right on time +/- 2 minutes.

Welcome FNG Out Cold!
MIAGD!

The post 202431 Q’d by Spade appeared first on F3 South Cary.

Moseyed to Whole Foods for warms ups
Moseyed to Duke Building for suicides
7s on the hill at end of parking lot with Burpees and Starjumps
Partner Dora with Merkins, WW1s, LBCs
2 for the Cleaver
6 for the Ocho

Remember DEET’s family, Vegemite’s mom and Enhancement’s calf in your prayers.

MIAGD

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

10 boot campers and 4 run clubbers this fine Friday morning. Pledge and we were off a short mosey. Warmed up behind Java Jive and then straight into a classic partner Dora, up the stairs and around the building was the pickle and merkins, LBC’s and squats were the exercises.

Next we moseyed down Kildaire and to the base of the infamous Kildaire stretch. Hill repeats were on tap with a variety of merkins and squats at each top turn around spot and WW1’s at the base. That left us 8 min to get back to the flag. We made it just in time to finish it off with 15 squats to stretch out our legs.

AMBRR and BRR coming up. Prayers for Life Alerts family, Vegemite’s family, DEET’s family, Kitty Litter and the world in general. It was great to be out there with you HIM this morning. Go MIAGD!

The post 202423 Q’d by Chops appeared first on F3 South Cary.

A surprisingly cool-ish morning at Point Break today. 2 Cleaver-ites, 1 run clubber, and 13 bootcampers set off to make themselves better.

Mosey up and around and back down through the astro turf and into the home of 88MPH. Standard-ish warm-ups: SSH, Hillbillies, Seal Claps, and the full SCary Stretch routine (including pigeon).

Onwards to the upper medical lot. Triple pain train was the order of the day. 10 reps at each stop, out and back. First round was merkins, second round was low slow flutters, third round was squats. Big pickle around the buildings between rounds. Bagels and French Lick were the only ones successful in completing all three rounds. TCLAPS.

Mosey back to the flag just in time for 2 LBCs. MIAGD

Announcements: Golf Tournament, Odyssey, 9/11 Stair Climb, AMBRR

Prayers for Jax.

NMS:
– Just a safety reminder to self, all Qs, Site Qs, and PAX. When doing an exercise anywhere, but especially an intersection/parking lot entrance, stick to the side/sidewalk/parking spaces when possible. Particularly when laying on your back. It can be easy to slack here and have a false sense of security, especially when there aren’t typically cars at a given spot, but all it takes is one. Thankful all the pax made it home today.
– Be on the lookout for Sherpa’s Netflix special coming soon. Sure to be entertaining.

The post 202414 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Fun route and great crowd on a beautiful morning.
Welcome FNG Biff who casually crushed the EC and ME. Strong work!

Prayers for Quivers grandma and Vegemite’s mom
MIAGD

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

A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

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