It was beautiful morning at Lake Lochmere. We had runners, ruckers and boot campers. Yogi gladly took the Q. We moseyed down to the lake and in a rotating fashion Yogi cranked out Thang 1: merkins, dips, burpees, carolina dry docks, WWII’s, LBC’s mixed in with sprints midway down on the red rail and back. Thang 2: we worked at grass dam and moseyed down the path behind the dam and around the disc golf course. We hustled back to the flag and finished with some Mary.

Announcements: See Slack.

Prayers: Yogi has been going through extreme difficulty. Without further elaboration, our brother needs ALL our prayers and support.

MIAGD!

The post 2025-05-10 Q’d by F3 South Cary appeared first on F3 South Cary.

Wow! What a beautiful morning! TY to God and to the PAX for a great adventure over to the Birkhaven Hill. For some, it was the first time up the beast of that hill, but the beast was conquered, twice! Along the way there and back, we did mostly ab / core exercises with various PAX leading. Strong work, brothers!
COT: See you tonight for volleyball and bonfire and Bourbon. 7 pm. See 2nd F channel.
Prayers/Praises – Yogi’s daughter, college kids, keep leadership going.
TY for the opportunity. God bless!

The post 2025-05-03 Q’d by Texas Ranger appeared first on F3 South Cary.

Here it is. The backblast you’ve all been waiting for. What a day men. Just want to start with some acknowledgemtn of all the HIM that made this day possible. All the guys that stepped up to Q sites, Jigglypuff for taking the SAG Q, and the entire SAG team. Without those pax none of this would have been possible. TY4YL!

Let’s get at it though. What a gorgeous weather day for this 2025 version of The Highland Games. Couldn’t have dialed it up any better. After getting every checked in and assigned their clans for the upcoming festivities we kicked it off promptly at 0545-ish with Squeeze Bag on the bagpipes. THANK YOU Squeeze Bag for coming over and absolutely crushing it on the pipes this morning (check Nextdoor for a glowing review). Announcements made, pledge pledged, and Squeeze Bag played us off on our way.

Over to the Point Break side of Waverly for some warm-ups led by YHC. Pax were high in spirit and full of mumblechatter at this stage of the Games. Once properly warmed, including a full set of SCary Stretches which blew our visiting pax’s collective minds, off we set for the first proper thang at FWD.

Thang 1 – Homegrown took the lead at stop one assigning each clan a task. The tasks were, shotput across the back field, coupon carries down the greenway, dips/irkins/derkins at the bunches by pavilion, and rockwork. Each clan rotated through each station and crushed it. Nobody was taken out by a flying stone, so off to a good start. Let’s continue!

Thang 2 – Lengthy mosey all the way to the home of the premier 0530 Friday AO, Shepherds Watch, for some Ultimate Frisbee led by the pax formerly known as Spayed. The clans paired up and had admittedly a ton of fun. Lot’s of slipping, sliding, spectacular defense, amazing catches, and of course, plenty of burpees for drops. Both teams claimed victory in the end and perhaps the true victor will never be known. In higher spirits than ever off the pax set for the next stop.

Thang 3 – Cross Tryon and head down to the top of the hill before the tunnel. Pax were gathered and WebMD took over. Pax were instructed to storm the tunnel complete with battle yells while running through. This was definitely one of the high points and the effect was truely nailed. Well done Web. Grab the rope and mosey down the greenway a ways for some…. tug of war led by WebMD and rookie of the year candidate Promo! Clans were paired up again and multiple rounds of tug of war were completed with a sprint in between each round. Pairings changed each time and resulted in some riveting mtachups. Indigenous peoples run to the end of the greenway and then regular mosey onto the next stop.

Thang 4 – Amway took the lead at the bottom of the dam hill, where lo and behold pain sticks were awaiting us. Pain stick dora-esque beatdown ensued. Each pax in the clan took a turn carrying the pain stick to the top and completed overhead presses to failure for points (one rep = one point). Bring the pain stick back down and the next pax goes. Pax at the bottom completed a Dora of 100 squats, 200 curls, and 300 rows. At one point Yogi decided to come up with his own method of returning the pain stick and almost broke multiple pax’s ankles, but thankfully nobody was hurt. Score was actually somewhat accurately kept and the winner was determined to be the Blue clan (Let’s go Blue clan!). Next up…. SAG STOP!

SAG team crushed the refreshment pit stop even if Chris R’s music did upset a gentleman who apparently sleeps in his polo shirts. Also, unfortunately (?) no plantains this year. Properly refreshed and refueled off we go for…

Thang 5 – One of the newer AOs launched in SCary is the Saturday morning 3rdF – The Accelerator that runs in conjunction with Loch N Load. The Accelerator is a 4-5ish mile run with a purposeful 3rdF discussion topic selected by the Q that week. Amway gave an overview and clans stuck together to discuss the topic of, “Which of the 3 Fs do you need to focus on most in your life right now?” I can only speak for my clan but the conversation was great, thought provoking, and really encouraging to hear other guys share. TY4YL in launching this great addition to our region Amway!

Thang 6 – Our Accelerator portion ended at Lochmere Village where none other than Fruit Loop was await us with a bucket of golf balls, how very Scottish. Next up was a golf ball relay race. Legs consisted of bear crawl golf ball push, merkins while holding the golf ball between your knees, bunny hopping while holding the golf ball between your hands with your palms down and not using your thumbs, and finally a lunge walk followed by tossing the ball into a bucket (10 penalty burpess if you miss). This was a ton of fun and resulted in many good laughs. But the fun wasn’t over, off we go!

Thang 7 – As we rolled into Ritter Park, the (un)official home of SCary, Kitty Litter took the lead. Clans were paired up and completed caber toss and giant tire flipping. At one point a tiny dog was almost impaled or flattened by cabers until successfully captured by HGTV (who proceeded to tell the lovely lady what all these crazy dudes were doing). Throwing logs and flipping tires is always a great time and this was another highlight for many of the pax. After we were done throwing heavy stuff around Shipyard stepped up and had a surprise for us… We needed the logs at the next stop, and there was only one way to get them there. One log per pax, and lets mosey. But don’t forget the flags!!! This ended up being quite the task and admittedly a lot harder than I thought it would be. TClaps to all the pax for carrying the logs and flags, nice work!

Thang 8 – Around we made our way to the back lot of the adjacent office park for what promised to be an experience with Shipyard at the helm. And boy did he deliver. With the help of CPR construction some pallet sleds had been created and were staged at one end of the parking lot. Our task, use the logs as rollers and pull the sleds to the other side, heaviest pax on top of the sled. At this point a lot of rule bending occured, but the Blue clan absolutely crushed it and completed the task to the letter of the law, and blue everyone out of the water. Well done Blue clan. Apparently according to Shipyard though, everyone lost and had to carry everything back to the start. This was arguably even worse than rolling the sleds down. Done and dusted time to head for home.

Our fearless SAG guide Astro on his trusty segway scooter led us back to Waverly where we were greated by the sweet, sweet sounds of Squeeze Bag serenading us with the bagpipes once again. Simply lovely. And with that it was a wrap.

COT: SCary picnic 4/28, 4-7pm, eating at 5:30p. See Sbarro for the sign-up sheet. SIGN UP!!! Several prayers lifted up.

Thanks again to each and every one of you for coming out this morning and making the effort to be there. Even moreso, thanks to each of your families and friends for putting up with us and the crazy stuff we do, the true heroes. It was an outstanding morning and an honor to your HG Q this year. F3 and this group of guys is incredibly and I’m lucky to have found my way here (shoutout to Astro for the EH almost two years ago now!). Way to crush it this morning!!

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**Backblast: The Jordan Finals Tribute Workout**

*Date*: April 12, 2025
*Location*: Lochmere Parking Lot

On this fine day in the year of our Lord, 2025, a ruggedly handsome group of HIMS assembled to channel their inner “His Airness.” The workout paid homage to Michael Jordan’s NBA Finals flu performance—a legendary display of grit and determination.

With the silky rhythms of the *Space Jam* soundtrack to keep them in the zone, the men set out on a range of challenges that mirrored Jordan’s versatility:

1. **Shuttle Runs** – For that fast-break speed.
2. **Defensive Drills** – Hustling like MJ in his prime.
3. **Kettlebell Swings** – Building strength like a champ.
4. **Hill Runs** – Pushing through with Jordan-esque resilience.
5. **Rounds of Push-ups, Pull-ups, and Squats** – Because greatness demands reps.
6. **Layup Drills** – Some stayed in their lane; others showboated with long-distance shots.
7. **Final Feat**: A 250-yard car tow of a 2014 Ford Escape – because why not?

It was a performance worthy of the GOAT himself, with camaraderie and effort shining through every exercise.

**Announcements**:
– Check Slack for all the happenings this weekend.
– Haven’t signed up for the picnic? What are you waiting for?
– Highland Games are coming—don your kilts and show up in style!

**Inspirational Note**:
Life is a team sport, and we all need someone to lean on—just like MJ needed Pippen to conquer those legendary moments. Take a moment today to check on someone who might be in crisis or simply someone you haven’t heard from in a while. A small gesture can mean the world. Together, we can lift each other up and keep pushing forward.

**#NeverAlone #BeLegendary**
Great work today, gentlemen. Let’s keep hitting life like MJ hit those clutch shots.

The post 2025-04-12 Q’d by PickUp appeared first on F3 South Cary.

There was something for everyone this morning at South Cary’s premier Saturday AO. 8 runners ran, 8 boot campers boot camped, and 1 rucker rucked.
The boot campers made it down to the docks for standard warmups which quickly shifted to flying warmups because YHC didn’t want to cadence count any more.
Up to the road for what would be our thang for the day: counting the posts of the red railings that line the road. First section: squats, start at 1 and increment by at 1 each post until we get to the middle. There are 25 posts on that side of the dam, so 325 squats later we started on the other side, this time with overhead presses, to see if the railing was symmetrical. It was. After 325 overhead presses (and multiple amused drivers wondering what we were doing) we made it to the far side of that damn dam and could turn around and enjoy the sunrise over the lake.
Time to go back across. This time we did Paula Abdul’s (2 steps forward one step back) lunge walking 2 posts forward, running back one. After doing that for a bit, changed it up for time: run 2, lunge walk back 1. Made it to the middle bridge where the swans were swanning and the clock was ticking and started moseying back towards the flag, stopping a couple times for rounds of irkins on the railing.
YHC stepped in on the mosey back so we cut across the grass and slowed to a shuffle to wipe it off before a vanilla mary (LBCs, Chris R’s Cobras, Superman’s/Aussie Snow Angels). HAND as the runners returned to the flag.

Announcements: ASS Challenge sign up is locked, but all are encouraged to show up anyway; Highland Games and picnic are on the horizon.

Quote from Mark Twain: “Patriotism is supporting your country all the time, but your government only when it deserves it.”
I think about this for government and for the people more immediately in our lives. Support and love them all the time, even when their behavior doesn’t live up to their promise – and take that as an opportunity to guide and nurture them towards more appropriate action.

Good turnout at Chanticleer with a starskey by Petey .

The post 2025-04-05 Q’d by Shipyard appeared first on F3 South Cary.

On the morn of the 169th Loch-n-Load, a non-baker’s dozen emerged from the farthest corners of South Cary (and beyond) for the 2nd-ever Site Q transition workout at the illustrious Area of Operations. The PAX pledged and prepared for a lengthier-than-usual HG diatribe… which was boiled down to a ‘LETS GO’ and we were off.

Loop around Whisperwood when we encountered our first stroke of adversity – an enlimpened Site Q emerged on the warmup circle. After much groaning at the warmup choices, the group returned to Lochmere Drive and headed to the bridge for Irkins, Merkins, and Derkins IN THE STREET. T-Clap to our safety minded PAX for keeping us safe.

To the bottom of the hill and Tonnage took over. PTL. Rocks and Hills. Never easy! Back to the top and split off our walking contingent. Transitioned the Q to Morpheus, who took us to the newly minted Morpheus Drive for 7s – Merkins at the top, squat jumps at the bottom. Burpees til the 6 at the bottom until the transition to Jigglypuff!

Mosey back through the pickle area to the bball hoop. Shoot a free-ish throw, do 5 burpees if you miss. Mosey back to the flag, rejoining the walkers who were mid-air-hump. About 10s late though, so have a nice day!

NMS

It is a great honor to serve as Site Q once more, and so psyched that Morpheus is stepping up in this way. Super grateful for HGTV and Tonnage – the flag can be a heavy burden at times, but you have carried it with great leadership. THANK YOU for creating and driving forward a site that exemplifies all three Fs! Now excuse me, I need to go break my caps lock button…

pNMS

Today was HG’s 114th LnL!

The post 2025-03-22 Q’d by Morpheus appeared first on F3 South Cary.

Mosey down Lochmere. Quick stretch.

Partial 21s of squats and push ups.

Finished with hill sprint, mosey and a set of crunches.

MIAGD

The post 2025-03-01 Q’d by Roadhouse appeared first on F3 South Cary.

And just like that AKOA week comes to a close. Some may reflect on this as SCary’s first CSAUP of 2025. Some may reflect on it as the most fun they’ve had all year. Some may reflect on it with disdain and an attitude of good riddance. Some may even still be asking themselves, what is AKOA Week?

Astro kicked things off this morning with some attempted deception involving multiple laps around the upper lot until finally heading towards the dock for warm-ups. Upon the mosey to the dock who should appear but Kitty Litter, OTW, and Amway at various locations each calling their ‘signature’ exercise. Fairly standard warm-ups with the inclusion of the Rick Rude which left Texas Ranger in tears, then passed off to the cat who may be on his 9th life.

Kitty Litter took us down to the disc golf pickle for some AKOA four corners. By now I think you know which exercises were called.

OTW took us over to the rock pile for some rock work and TAKE THE HILL (which was more of a tiny bump to Pick Up).

Amway led us back to the pool for How Well Can You Keep a Secret burpees, Last Man Merkin-ing, and Mary.

Thanks to everyone who participated in and supported this endeavor. Part of what makes this group great is not taking ourselves too seriously and pushing each other to do more than we thought we could. This week accomplished that and shoutout to the guys who completed a full AKOA week. Now who’s ready for part two?

The post 2025-02-08 Q’d by OTW (On The Way) appeared first on F3 South Cary.

We had a visitor from ENC and a couple of PC bros join the LnL fun this morning. Quick disclaimer, no flag, mosey out. Wait the flag arrived and so did Jigglypuff, the pledge. Over to the lake for a warmup but no swimming.

Pearls on a string aka dopes on a rope was the plan. The pax were confused as we passed the casa’s de IC and Wings, but YHC had better plans.

Squats
American Hammers
Merkins
,
Hello Dollys (in the Fleder driveway)
Elbow 2 Knees
Y-Squats

Jack Webs
Outlaws
Elbow 2 Knees

Squats
Merkins
Irkins
Travoltas
Heels to heaven

HAND!

DDD-222, HG25 4.19, SCary Picnic 4.27. Reminder that we are not promised tomorrow, MIAGD men! The peace pipe was puffed and passed.

The post 202518 Q’d by Kitty Litter appeared first on F3 South Cary.

Scary points were awarded for “snow” today.
3 runners and 10 boot campers.

The theme fell apart, the workout was mailed in but the company and chatter were on point.

Highlights – finding “Petey” the bird frozen to the ground. Saved and “rescued”. & Jigglypuff with the longest sled down the Lochmere hill. Best wipeout goes to Shipyard.

Welcome FNG – Petey! Promise the next one will be a beat down.

coming up in Feb. sign up now!

Prayers for health, kiddos, and the people around us that we can be a light to.

MIAGD!

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