An interesting start to AKOA week at 88 MPH. 0530 struck and neither Mr. AKOA or site-Q Kitty Litter were to be found, so YHC stepped up to the plate. Let’s mosey up to the Whole Foods lot, at this point Term Paper informed Breezy that despite his absence some things never change, such as the standard SCary warm-ups. Properly warmed we headed down to the lot behind the medical offices, seemed like as good a place as any.

Still deciding what to do, YHC decided upon a double pain train. For train #1:

K at Scratch Fever
I mperial Squat Walkers
T ravolta Merkins
T ie Fighters
Y ves Poll

Train #2:

L t Dans
I mperial Stormkickers
T uck Jumps
T ravoltas
E 2K crunches

Time running out so back to the flag for a quick round of Mary consisting of the:
R osalita

Seemed only the proper way to honor the missing site-Q.

Announcements / Prayers / Praises

Was good to have Breezy back out with us!

The post [ao-mon-88mph] 2025-02-03 Q’d by OTW (On The Way) appeared first on F3 South Cary.

LOCH ‘N LOAD: We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises at the Boat Ramp. We started 11’s with Burpees and Peter Parkers at each book end on the Long Hill South West of the dam. An audible was called and the 11’s were reduced to 7’s. Below the dam we completed a round of rock partner pickle curls, rows and triceps. We then hustled back to the Flag and did Low Slow Flutters.

See Slack for Announcements and Current Events.

Prayer requests:
Bing has a job interview.
Astro’s friend has heart complications (hole in heart)
Kirkland’s child’s friend’s mother is battling an illness.
Prayers for injured and recovering PAX.

The post 2025-02-01 Q’d by Morpheus appeared first on F3 South Cary.

We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises. We then did 11’s with Burpees and Peter Parkers at each book end. We cut through the woods from behind the office building and back to Ritter Park. We alternated pull Ups and squats and completed an out and back bear crawl on the basketball court. We ended with some pretty serious Mary.

See Slack for announcements and current events.

Prayer requests:
Amway’s brother Matt and wife are expecting their first child. We pray for blessings over their pregnancy.
Prayers for the guys running Uwharrie tomorrow.
Kitty Litter’s wife and child have been under the weather. Pray for speedy recovery.

The post 202531 Q’d by Morpheus appeared first on F3 South Cary.

Problematic numbers this morning but great to see some neighbors visit from the Peak tribe. Disclaimer then pledge then off we go. No elaborate plans but our friend from the far far west in LaLa Land debuted a new exercise yesterday, so we had to try it out. Warmups with stretching then mosey to the long hill that Bing shared during BRR training.

7’s was the call with the Lt. Dan Tuck Jump Burpee at the top and WW2’s at the bottom. Nope that’s not the bottom of the hill keep going. Finished with 6 regular burpees as a group.

Mosey back to the warmup spot for some post hill stretching. Back to the flag for a few popcorn Mary and HAND with 2.5 minutes to spare. Our lone Ochoer returned safely with mysterious blood stains.

DDD 2.22, HG25 4.19, SCary Picnic 4.27, HDHH 2.5 at Craft

MIAGD!

The post 202529 Q’d by Kitty Litter appeared first on F3 South Cary.

Even though DJT has a busy day today, he managed to swing by JIU this morning to Make South Cary Great Again. After his 4th Pledge of Allegiance, he moseyed to the warm up spot and did some stretching along with some American Hammers, some Booby Hurleys to simulate raising his right hand, and then some Offset Merkins for putting his hand on the Bible. Moseyed to Capital Hill (aka Valley of Death).

Thang 1
We stormed the Capital by completing
4 – M erkins at the bottom of the hill
5 – A ss Kickers at the top of the hill
4 – G roiners at the bottom of the hill
7 – A polo Ohno’s at the top of the hill
We then moseyed back to the park for Thang 2

Thang 2
We moseyed around the sheep loop a few times doing a series of exercises along the way including:
T high Masters
R ock Your Body
U p straddle hop (1 legged SSH)
M onkey humpers
P ickle Pounders

Back to the flag for a little Mary. Thanks for all who came out for Inauguration Day, and for DJT for leading the workout. It was a HUGE event.

Prayers for Gravel Mouth and his classmates, and for Hallmark’s neighbors sister who lost her house to a fire.

Make South Cary Great Again!
– DJT

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

Warm Up

Lunge partner loops with 5 burpees

Speed Racers Inflaters with pull up, 5 burpees, 10 jump squats, 15 lbcs, 20 merkins, 25 star jumps with increasing parking lot runs.

Back for a partner bear crawl loop and inch work merkins.

My hands are cold now.

The post 202517 Q’d by Chanticleer appeared first on F3 South Cary.

19 HIM ventured west across Tryon road, warmed up, painted lines, then started some “Long Elevens.” CDD at top of the hill and Fox hole Merkins at the bottom. made it to about 6 by the time we needed to roll back to the flag.

1-year ago today I learned what a HIM was. I appreciate this group. Thank you for continuing to make me better.

Prayers for Giza wife who has fever, Gravel Mouths mom for surgery, and Bubbas friend who recently lost her husband.

The post 202508 Q’d by Tinkertoy appeared first on F3 South Cary.

Co-Q Credit: Kitty Litter

4 for a non-:turtle: EC down to Kildare and back. An additional 30 gathered for a New Year’s Day Region-Anniversary Site-Launch extravaganza! We had an FNG, so we stumbled through the mission and core principles on the way to a FOLLOW ME around the small pickle to the dock for warmups. The PAX counted off by 1s and 2s and we headed for the rock pile.

Kitty Litter kept the 1s for rock work and Jigglypuff took the 2s for 7s on the hill. We flipflop’d after 10 minutes and repeato’d. Reconvene to put the rocks back and mosey to the flags.

At the flags, Mary consisting of the exercises created by the PAX last year – the M2H, Stingray Merkins, Stifler’s Mom, and CFH2M. Serious thanks to OTW for breaking up the motif – maybe we can explore a different part of the body this year.

COT where we named FNG Bruce ‘DeVito’ since he is the self-proclaimed shortest of his brothers. Hope to see him out again soon!

Prayers lifted up for Jerry’s family and for the new babies in our region (Brie spoken, Renfield unspoken). Huge praises for 2025 and our region – what a privilege to be a part of this and push to make each other better every day.

The post [1stf-convergence] 2025-01-01 Q’d by Jigglypuff appeared first on F3 South Cary.

Seven rolled out this morning for a perfect temperature workout. We welcomed Skinny Fat from Charleston, who is in town visiting family. We said the pledge and then off for a short mosey warmup.

The goal of today was to try to get 300 of #4 exercises. Those UNC fans will know the significance of those numbers. We stayed in the Waverly park as we basically did pearls on a string with merkins, low slow flutters, squats and LBC’s. We made it to 300 of something I think and we had a good time trying and mumble chatter was on point.

Back to the flag just in time. Announcements included New Year’s Day convergence and the 2025 DDD. Prayers lifted up for family events and families in general. It was a pleasure to be out there with you fine fellas this morning. Go MIAGD!

The post [ao-mon-88mph] 202430 Q’d by Chops appeared first on F3 South Cary.

2024 Tour de Lightmere is in the books. Record 44 pax showed for this year’s premier SCary event despite the 28 degree temperatures. In the gloom glow ropes were passed out on the cookie table, brief safety instructions and then we were off.

First stop in a cul de sac was all about warmups featuring stealth burpees and the required Scary stretch. Waved goodbye to the house and then safely crossed Lochmere drive to run to Windy Rush Lane. Gathering like the Hoos ’round the leaf pile we held for the six, did a few more exercises culminating in Monkey Humpers in front of @hgtv’s house. Then on to Candy Cane house where the traffic suddenly picked up.

Down to the dock where the featured exercise was @kirkland leading us in 100s, a stroll down Lochmere drive, Earkins, Dirkins, Dips…cross the road, through the disc golf course culminating in the crazy house. The back to the flag for COT. Around this time @Kitty Litter pointed out that mileage topped 2.0 miles — a bit more than expected, but the pax made it through.

Robust COT with 10 FNGs. Six took names and four wisely remained anonymous so that they can’t be tracked by the government spies among us. The fires felt mighty nice.

Thanks to @Shipyard and @ Water Wings for fire duties and to all who helped make this a lot of fun for all. Ten FNGs at YHC’s workout means that with multiplier effects, means that @Fruit Loop has rocketed into first place for the 2024 Scaryiest Man contest. I humbly accept the honor. Who knew that Tour de Lightmere was the sleeper event to achieve a massive victory from behind?

The post [ao-scary-dads] 202422 Q’d by Fruit Loop appeared first on F3 South Cary.