6 of us did bootcamp today, the other 5 ran and joined us for COT.

For bootcampers, the thang:

Mosey to parking lot of Redeemer Church
**Side straddle hop / Imperial walker / Mountain climber /
Mike Tyson pushups
**Partner up / run opposite directions around parking lot / When you meet, do 10 hand slap merkins…. stop after 3 laps

Mosey to stoplight at bottom of Kildaire hill
**1 squat at bottom, run to Hemlock Bluffs and do 10 LBC’s
**2 squats / 9 LBC’s , etc.
**end this early when Q realizes what time it is

Mosey back to Ritter
**Tabata workout in parking lot until 6:30 (rotate between merkins, squats, LBC’s, mtn climbers)

Announcements:
Highland Games
South Cary Picnic

Prayers;
Family from Oak Grove Elementary who lost their mother this week

Thanks for a good workout this morning, gentlemen. Have a great day and weekend (……and go Tar Heels)

Cheers,
Thurston

The post 2025-03-21 Q’d by Thurston appeared first on F3 South Cary.

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!

The post 2025-03-18 Q’d by French Lick appeared first on F3 South Cary.

Omg…I spent 20 minutes writing up one of the best back blasts SCary would have ever seen and managed to delete it all. So you get this instead.

Since we had the two finalists in the merkin madness challenge in attendance so mumblechatter was high. We DORA’d and a lot of non-merkin exercises. We ended MARY with a single merkin.

Announcements: 1) Accelerator – Saturday, March 8, 2025 @ 0630 2) Amway stepping down as Site Q and HoppinJohn stepping up. TY4YL both of you. There were other announcements, but memory is not that good any more. Check slack.

YHC took us out lifting up spoken and unspoken prayers and praises.

Good luck to Mayflower and Nabisco. Going to be an epic final.

13 bootcampers and 4 run bros.

The post 2025-03-07 Q’d by IC Light appeared first on F3 South Cary.

Lively group this morning for a speedy 5 in great running temps. We found some hills in the Highlands to get us ready for Uwharrie this weekend. Welcome FNG FEMA! Good times as always.
MIAGD.

The post 202528 Q’d by Amway appeared first on F3 South Cary.

Headed north this morning to bring some of that JIU pizzazz to the Krypto krowd.
We ran.
I called exercises.
A few of the PAX even performed the exercises I called.
A few of those even counted.
Concensus was that they did add more streetlights along Ederle on the way to Penny.
All in all we had a blast and covered some ground.
Excellent coffee and hospitality by Nabs.
MIAGD!

The post 202527 Q’d by Spade appeared first on F3 South Cary.

It was a real honor to lead the Dough Boys today.
True to promise, we went Outward Then Withdrew.

Kildaire -> Greenway -> Ederlee
Ederlee -> Greenway -> Kildaire

Thanks for the push this morning as I hit my PB on that awful hill up Kildaire and shoutout to Petey for his first JDI post.

MIAGD

The post 202521 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Dynamic warm up with some plyos snaking through the parking lots. Merkins, mountain climbers, and plank jacks to finish it.

Partner up for catch me if you cans up the hill with 10 merkins.

At the office parking, which is well lit, we did a Dora with merkins, squats, and LBCs. Some veteran pax wanted more detail.

Then we went over to the Avenue of the Estates for a triple nickel. Backwards runs, partner plank merkins, and partner clap merkins.

Almost got done and then Indian runs back to the flag 30 seconds late.

Good coffee.

We had 3 orange hats so it was hard to locate Joe Smith at times.

Make it a great day! “Be Nice!!!”

The post 202520 Q’d by Chanticleer appeared first on F3 South Cary.

Negative splits out to Chipotle and back.

The post 202514 Q’d by Hermes appeared first on F3 South Cary.

11 Boot Campers camped and 8 Run Bros Ran.

Boot campers were lead to the parking lot behind Ritter off Crescent Green. Amway lead the Pax in warm ups and then had all previous SWW Site Qs lead an exercise. He then turned it over to YHC to lead the ME. We moseyed back to the lot at SWW where we did modified coupon circuits with a long pickle run in between each circuit. Music was on the agenda (play list was epic), however, the speaker had other ideas. Mumble chatter was on point. We ended with plank-holds and chill-cuts for Mary.

Announcements: SCary Family Picnic 4/27, The Highland Games 4/19 and DDD 2/22. Oh and YHC has been recruited to fill the Big shoes of Brie as Co-Site Q of SWW (some equated it to Belichick going to UNC…which could be taken many ways). It’s and honor and privilege to serve as Co-Site Q with Amway.

I’ll leave you with this…F3 gives us an opportunity to encourage one another and build each other up each morning during workouts. Use that to set the stage for the rest of your day. Carry over that encouragement to your family, friends, co-workers and anyone you encounter throughout the day. The world needs more of that.

“Therefore encourage one another and build each other up, just as in fact you are doing.” (1 Thessalonians 5:11).

MIAGD!!!

The post 202510 Q’d by IC Light appeared first on F3 South Cary.

10 campers and 3 runners, with some swwingers for coffeeteria.

Started with a quick mosey to the RLC parking lot for a warmup that prompted the discussion of whether it’s Thai Fighters or TIE Fighters, and if Oofda’s earthly or galactic travels could confirm either way. Later at coffeeteria, it was also discussed whether warmups should occur near the flag so late pax can still catch the group but this was vetoed in a region with, to quote, an embarrassment of riches (so you have less of an excuse to be late from having to drive forever to get there).

Thang 1 – partner up for catch me if you can around the lake, 10 merkins when caught. Darker than anticipated, rootier than recalled so we moved on after that.

Thang 2 – partner ab DORA across the bridge on KF. 100 freddies, 200 half sit-ups, 300 penguins.

Thang 3 – greenway run back and finish up the Dora in the parking lot.

COT

– DDD coming up next month; you can consider bingeing on holiday sweets as training for that, right?
– Preview of Snoop Dog’s Easter footwear modeled by Badda, Chipper, and HGTV.
– New Year opportunities and challenges abound; prayers for pax dealing accordingly with them

Thanks for the opportunity to lead, good to see everyone and meet some new pax!

The post 202503 Q’d by Clockwork appeared first on F3 South Cary.