It was a beautiful morning in SCary and 24 strong posted to take advantage! The clock struck 6:30 and a disclaimer was stumbled through. The pledge was pledged and we left the parking lot on a slow warm-up mosey. Some went right, most went left down to the tennis courts for some flying warmups.

Half ran the pickle, half AMRAP’d the called exercise.
SSH
Mountain Climbers
Plank Jacks

Depart the tennis courts and over to the first round-about. This is where I called Dora’s pet mouse, “Speedy Gonzales”.
12 burpees
24 Merkins
36 squats
While your partner sprints the round-about.

Then we did an 8+2 up the hill to the flag. 8 steps bear crawl, 2 merkins, wash, rinse, repeat to the flag.

At the flag repeat the “Speedy Gonzales” on the larger round-about
12 burpees
24 Merkins
36 LBC’s
Afterwards, reverse it.

Drop down for SCary stretch and afterwards, slow mosey to the bottom of the parking lot.

Rolling sprint up the parking lot to the flag, recover mosey around the round-about and back down the hill.

Rolling sprint up the parking lot half the distance and then circle up for popcorn Merry. We finished up with an @amway honoring set of 20 Merkins.
PERFECT!

NMS
– Perhaps the weather is such to put away the oodie till next season
– Shoutout to @amway for putting on a spectacular F3 challenge – the bar has now been set pretty high
– Thank you for all who posted this morning! While yes, I do enjoy the energy of a smaller group, you just can’t beat the energy of a large group on occasion.
– As discussed in COT we have an amazing culture in SCARY! We each contribute to that culture one way or another and we shouldn’t take it for granted.
– I am honored to count each of you in my circle of friends!

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Temps were high, as was the workout tempo. PB flag is on the IR so we pledged to the CFA flag and took off for the grassy area for warmups, including the motivator led by Flintstone.

Thang 1 – 12 min of up and down the stairs. Except for one Pax who kept on modifying to do merkins at the bottom. HTSI.

Thang 2 – over to the building in the back for out and backs with exercises at each tree island. Run to the first island for 2 merks and 2 jump squats. Then run back to the start. Then to the second tree island for 4 of each and so on until we completed our 12 even only combinatorial set. Quick round of mary while the six came in.

Back to the flag for another Flintstone motivator! Then regular Mary.

Plentiful announcements. Prayers for Yogi.

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

A Q that’s been building for 9 months and like a long pregnancy the wait is over and a beautiful baby boy has arrived at 88 for a morning bootcamp with the HIM of SCary.

We did some motivators to warm-up along with some stretching for the cold temps.

The men then split up for some stairs and laps to include merkins, squats, LBCs, Ierkins, dips, and ALRSU, all for the March Madness Bros of course.

We got back together for a lap and then did some bear crawling, lunging, and partner merkins.

We hit another lap and got some Mary in.

By my count the workout had 120 merkins, not to include what a few guys called during Mary (do add accordingly).

It was an honor to be with you men today, even you, Big Red.

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We started with the Mission and the Pledge. We went for a warm up jog meandering down beautiful Lochwood West Drive. We traversed to the the boat ramp for some warm up exercises including circles, daisy pickers, windmills, washing machines, hill billies, side straddle hops and of course the standard South Cary Stretch and pigeon. We then worked the dam for Long 7’s with alligator merkins at one end of the red fence and jump squats at the other end of the red fence. Upon completion we moseyed back to the Flag for COT.

Announcements:
Duck Donuts Dash TODAY, Upcoming Highland Games

Prayer Requests:
Prayers for Sanka and his wife are traveling to Richmond, VA for a Seminary Gathering/Event.
Prayers for HGTV’s wife in California spending time with a friend with Pancreatic cancer.
Prayers for My wife and daughter are in Tuscaloosa, AL for a baby shower. Prayers for my dad with low-level Prostate cancer.
Prayers for PAX running and injury free Duck Donuts Dash Today!

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Solid turn out for the Sherpa special loophole EC, YHC not included. Maybe a debut for Punkin?
A few run broz did their highfalutin thing.

T-2 months until the Highland Games, so the other 19 of us embarked on a Mini Highland Games to get ourselves prepared. I swear our fearless facilitator OTW did not pay me to do this.

After the pledge we grabbed the flag and set out. 5 mini AOs were discovered along the way, most with a challenge. We divided into two clans in the spirit of competition. After warmups, challenge 1 was alligator merkins out and back. At the next step we had a jump squat relay race; Hermes and his brother Astro both had highly questionable form. The next stop brought us by the Hulk broz who appeared to be slinging some serious weight around. We embarked on an LBC challenge- which team can do the most reps in 3 minutes. The PAX did a total of over 2,800 LBCs which sounds super impressive. Last stop on our way back was a rock paper scissor challenge, loser does burpees.

Good push by the PAX to make it back for COT just in time. Props to all those who carried the quad-dent flag along the way.
MIAGD!

The post 2025-02-19 Q’d by Spade appeared first on F3 South Cary.

Happy to Q this morning. Despite the cold, it was dry nonetheless. 5 boot campers took off. An easy morning for themed workout. I did not plan a themed workout. Moseyed to the parking deck on Crescent. As we stopped for warm ups along the way, my counts inadvertently landed in 14 so kept that going.

Stair work 7s from the low parking lot up to the top of the parking deck. Shoulder tap merkins and jump squats.

Ran across the street to a parking lot for a random “triangle of exercises “. It was suggested to make it a heart, so I obliged. Sets of 10 ab focused exercises at 3 points on the “heart”

Back to flag for 14 pull-ups each before finishing with a Chilcutt hold.

Great chatter today with a fun group.

7 runners came in at various times. Prayers for Henry in his latest treatment and all the people who just need some love today.

WG Ocho Saturday at 5. DDD Feb.22, etc.

The post 2025-02-14 Q’d by HoppinJohn appeared first on F3 South Cary.

AKOA week continues. Beautiful brisk morning at Point Break, with a little bit of something for everyone, Cleaver-ites, Ruckers, and Bootcampers. Problematic numberz (probably because of the nut milk advertised at coffeteria.

Anyways, welcome FNG, so mission and core principles. Off we mosey to the Shake Shack lot with an extra loop for good measure. Warm-ups near an unexpectedly sketchy 4-Runner. At this point a new F3 Game was created, look for it at an AO near you soon, Yogi and Bubba-isms Bingo. Looped around the lot again, down past whole foods (and the sketchy 4-Runner for a second time) and onto the green to find…..

THE WHEEL OF PAIN (core-centric edition)
Spin the wheel, 20 of called exercise OYO followed by a big pickle around Shake Shack. Halfway through we needed to balance some things out so merks and squats to restore said balance. Continue on until all exercises had been called. More squats and merks then back up to the big lot. At this point Kirkland was bemoaning the lack of AKOA exercises, so Astro Jacks, Stiflers Mom, American Sledgehammers, and Cat Scratch Fever were all called. Back to pick up the wheel (which Gravel Mouth bore upon his back) and then to the flag.

HAND
Welcome FNG Ratatouille

HDHH TONIGHT! 1730-1900 at WELD

Praises for Marge heading home from the hospital and prayers that in home PT goes well.

The post 2025-02-05 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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!

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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.

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