Isaac OVERlabi brought out the pax for an unexpectedly dry, but expectedly tough, kettlebell beatdown. Chest and shoulders were hit and re-hit. The theme for the playlist was “old guy music.” Great start to the morning. We’ve been picked up! -CJ

The post [ao-wed-hulkamania] 2024-03-06 Q’d by PickUp appeared first on F3 South Cary.

Rock solid group of 15 today utilized the cinderblocks to our best ability and left feeling a little more swolt than when we started.
Supersets (4x thru) of:
1.) Sumo Squats/Shoulder Press
2.) Curls/Straight Arm Raises
3.) Chest Press/Merkins
4.) Dips/Step Ups/Calf Raises

In between mixed in some rope ladder walking merkins, walking block curl holds, a burnout round, and of course some core work.
Couldn’t ask for a better way to start the day with a better group of dudes!
MIAGD!

The post 2024-02-23 Q’d by Mayflower appeared first on F3 South Cary.

Perfect temperatures and perfect sample of South Cary HIMS at SWW this morning for F3 Rewatchables: The Matrix 1 – 4 and the many other opportunities.

Matrix 1: 25th anniversary and greatest movies of all time. Long mosey, and then 25 of some of the greatest exercises of all time (SSH, IWs, south Cary stretch, merks, LBCs).

Matrix 2: slightly less great (but still a 13 yr box office leader and a worthy sequel), we did our part for the HCC and climbed Hemlock hill, stopping at every street light to complete some slightly less great exercises (hand release merks, jump squats, and boat canoes).

Matrix 3: terrible and so we did burpees for the remainder of the hill. Then continued on to the Zoom Room in the shopping center of @Water Wings’s arch nemesis. Unimpressed, we ran back down the hill to the flag.

Matrix 4 was forgettable and did not deserve an exercise in my workout. (190M budget; grossed 160M).

Thank you for the opportunity to lead. Enjoyed getting some miles in. MIAGD!

The post 2024-02-16 Q’d by Doula appeared first on F3 South Cary.

Guys, this slack blast thing is really futuristic. So automated! But I found out to day it’s not as automated as I expected. I learned how to do a phone E-memo at COT today but it didn’t transfer into Slack. I was supposed to enter the data. That seems old school. Fortunately I am VERY FAST and got UP TO SPEED and so here is your back blast neat and tidy….

We had real fun today running around doing Cone 2 Cone exercises.

And at COT we learned many things……

There’s this Clockwork guy with a bum knee (he fixes CLOCKS?) but he still can move quick on the exercises. Anyway, he’s telling us all about a HILL CHALLENGE starting TONIGHT. In the dark? That seems utterly pointless but there’s a lot of work that went into organizing it, a lot of guys sharing strata data and all that so I think it’s going to be a real doozy of an on going workout. Pay attention for his published TIPS n TRICKS.

DONUTS and running will happen on 2/24. This is where guys go run around a lake, then stop to eat donuts then run more (weird). it’s to happen 2/24 and it’s located at an AO called A-Team in Apex. I’m too late to order a shirt but I CAN STILL SIGN UP!

At this same Donut Dash there’s going to be a killer NATION NANTAN transfer of power with it’s own Bootcamp workout. Same day as that donut thing! Lots going on that morning.

ELECTIONS are fast approaching! Get out and early voting starts 2/15 for the 3/5 NC primary.

There’s something called Highland Games and that is happening 3/16. That’s like a super workout. Lots of guys show up and do cool stuff. I don’t think there will be donuts but lots of other snacks. Sign up sheet remains open.

The reopening of Ashworth’s Drugs may be on the upcoming NC ballot. Stay tuned.

We give prayers to WaterWings (and his family while he’s gone) for his mission travel out of country.

STAY STRONG MEN. LEAN ON OTHER MEN WHEN YOU NEED TO.

The post 2024-02-09 Q’d by HGTV appeared first on F3 South Cary.

18 traversed the scenic byways of Crescent Green and sampled Lucky 32’s drink special, the 5 gallon water jug. Quickly, each HIM grasped the complexity and nuance of proper hydration. With the lesson clearly absorbed, YHC switched gears and headed back to a nearby parking deck for a series of down and backs, pickle loops and core work. Indian run back to Ritter with a few moments to spare for Mary. HT to @bagels for the thang 1 idea; wish I could have executed it as flawlessly as he did. MIAGD gentlemen.

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Today we celebrated Oofda’s return from his voyage, we respected my Nantan Ma Bell and we honored Largemouth’s Krypto legacy and his and GTLs upcoming Leadville domination by not a mere triple nickel but a quadruple nickel 4ish mile hill repeats with some hand release merkins along the way. A couple guys did the EC run.

Announcements: SCary Culture week next week, VQ week the week after, The Odyssey in October and the Golf Tournament in October.

Prayers: none spoken. Yhc took us out.

The post 202314 Q’d by Hermes appeared first on F3 South Cary.

Big crowd this morning.
Feeble effort at the mission statement.
Mosey to the worst warm up area possible so we kept it short.
Followed up with a jog to sketchy place for some varied tempo merkins.
Cut behind Lifetime to crescent with groups splitting off instructed to meet at parking deck.
Eventually both groups realized that there was more than one option.
At the intended parking lot – anvil merkins.
Mosey to big rectangular parking lot for some interval runs with recovery merkins.
Cut through woods and form groups of 4ish for Indian run back to flag.
Finish with some stretches.
Kudos to the handful of Kryptonite virgins.
If you could do this, you might be able to do it when I don’t Q.

The post 202307 Q’d by Term Paper appeared first on F3 South Cary.

Big crowd this morning.
Feeble effort at the mission statement.
Mosey to the worst warm up area possible so we kept it short.
Followed up with a jog to sketchy place for some varied tempo merkins.
Cut behind Lifetime to crescent with groups splitting off instructed to meet at parking deck.
Eventually both groups realized that there was more than one option.
At the intended parking lot – anvil merkins.
Mosey to big rectangular parking lot for some interval runs with recovery merkins.
Cut through woods and form groups of 4ish for Indian run back to flag.
Finish with some stretches.
Kudos to the handful of Kryptonite virgins.
If you could do this, you might be able to do it when I don’t Q.

The post 202307 Q’d by Term Paper appeared first on F3 South Cary.

A lovely morning for hills!

11 total crushed some Regency hills this morning with a very simple up and down routine. After a quick warm up, we moseyed over to the Ederlee hill and paused for instruction.

5 Worst ‘Mericans Ever
Run to the top
Ten 4-count Freddie Mercury’s
Turn left and run down Ave of the Estates
20 deep squats
Run up Ave of the Estates
Ten 4-ct Australian Snow Angels
Run down Ederlee
Repeat until we ran out of time

A little over 3.5 miles covered and 450’ off elevation.

After COT, there was coffee and the birthing of some Epic plans!

Go be the light in someone’s life today, this week, or this weekend!

The post 202305 Q’d by BuildBear appeared first on F3 South Cary.

Great morning at Kryptonite! We did a snake through the parking lot warm up. Then it was off to the Ederlee hill for light pole suicides with 5 merkins sat the top and 8 star jumps. The it was catch me if you cans up to Penny with 8 lunges and 5 hard release merkins on the way back. The part of a set of 4 10 on the hill to lions gate. Backwards runs and merkins. Then back to the flag on time!

NMS: Hermes is starting a podcast called “Ask Hermes”, Hermes can sprint, the workout was based on numbers that were multiples of 40 the celebrate my 40th birthday, we also ran over the hill and back, good coffee, sea fare/seagull content, 2nd place is the first loser!

Nice work fellas and thanks for the chance to lead.

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