Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

The post 202427 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

14 posted on a muggy South Cary morning as YHC took the Q and pursued the Ghost flag. The weather was less than ideal but the banter was fantastic, and the PAX of South Cary showed up and showed out.

warm up: short lap around the parking lot before the typical side effect warm up: Sir fazio and reverse Sir fazio, seal claps, overhead claps, and behind the back claps. Clap heavy as always, as the Pax can’t help but applaud a Side Effect Q.

The thang: 1 and only thang needed, YHC Qd a beatdown that was as almost as hard as the previous year has been for me.

“Crazy Dora”- Flag lot as the pickle, partner 1 runs while partner 2 works.
100 dive bombers,
200 burpees (you read that right)
300 Jump squats.

few finished it all (shout out to Silver fox and Badda)

Mary: Ms love Abs so we did a Pax called Mary circle with LBC, WW2, low slow flutter, and Superman.

announcements – golf sign up(we missed it)
Odyssey
South Cary camping

prayers/praises: Honeycombs daughter, health/wellbeing of others mentioned as well.

I can’t think of a better way to culminate 1 year in F3 than with a few hundred burpees/dissected burpees. Thankful for the Pax to meet me in the gloom for these crazy ideas.

see you soon SC

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KISS THE HILL BABY!! A couple of us HIMS decided to build muscle the best way we could.

Started promptly with the pledge, mosey, and warmups.

Arrived at the valley of death fora 4Q drill:
*Run the Hill (down, up)
*Top of Hill – 10 burpees, 20 WW2’s, 10 hand release merkins.

Rinse and repeat for a total of 4 times.

Mosey back toggles for the Motivator (10-1)

5 min of Mary

Round of burpees to end.

Announcements: CARPEX Odyssey in Oct!

Prayers and praises to the HIMS running the canyon!

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10 South Cary identifying HIMs (at least that I saw from the pic) joined the 9/11 Stair Climb Convergence with the GCR. 9 stair climbed and one rucked. The handrails were gross and Hermes yelled at us not to use them…not due to sanitation. Great time and meaningful occasion. Thanks to Parker and crew for pulling it off on short notice!

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16 HIMs for the best 33 minute workout of the day!

Yogi had the Q and started off with a speech. Then out we went for a big lap around the church back to the southwest portico for warm-ups. Back to the flag for the thang.

The thang was 11s with burpees and squats…including a longer than necessary explanation of 11s so Term Paper could understand.

After that was completed at 0605, we circled up expecting extended Mary…but got extended COT instead. Captain Jack should be proud as COT concluded right at 0615.

We welcomed FNG Dookie to the fold. Shout out to Monday FNG Bobby Hull for completing a Yogi 3 pack on his first week!

AMBRR, 9/11 stair climb, praises for Yogis 8 year anniversary, prayers for Jax. MIAGD, gents.

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Nice cool morning at SW. 15 bootcampers and 2 walk broz.

At warm-ups, the pax were given a choice between heading south for more exercises or east for more running. The pax were split so YHC decided to head east for the adventure of a lifetime!

We headed out for merkins/squats on a string up Jones Franklin and down Tryon to the Bryarton Village townhouses to cross the bridge into YHC’s (and Spayed, Olsen, and OTW’s) old neighborhood. Apparently that bridge has been closed for years and is structurally unstable. We did not let this stop us and found a way…and can confirm it is unstable. Stopped at Olsen’s house for monkey humpers to check a box. Moseyed on to silver lake neighborhood for our next problem. A fence with a no trespassing sign did not deter YHC, but being unable to get the gate open did. Fortunately another route was found and we made it to and around the lake. Then back to Tryon for the jaunt back home with monkey humpers and squats/merkins along the way. Grateful for the Pax pushing through…though some lamented the option chosen and pined for the southern workout that could have been. Always enjoy leading this group and doing something new.

Did y’all hear the AMBRR is coming up? Prayers for Jax and DEET. MIAGD, gents.

The post 202423 Q’d by Astro appeared first on F3 South Cary.

18 HIM’s got after it this am. The morning was filled with Merkins, LBC’s Low Slow Fluters, WWll’s and everyone’s favorite Star Jumps. Over 2.5 miles was achieved. Prayers for all the kids going back to school and remember we have the AMBRR coming up on the 9/7 and Shark Nado this Thursday at BIB. MIAGD

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Great morning with the boys! Apparently my subtle preblast of trying something a little different reeled in some pax! Let’s see if it paid off for them!

Warm-o-rama lap around Whole Foods to the best turf in Scary.
– GMs, Daisy Pickers, Hillbillies, Merkins, SSHs

*Thang 1 on the turf:*
– Set o’ Sevens with bear crawling the turf to # of light poles and up the stairs for jump squats at the other end.

*Thang 2 – Deck Race*
– First we draw cards and do that many merkins until someone pulls the Ace
– Second, the guy that pulled the Ace straps on the rucksack, grabs the kettlebell and takes off up the stairs, around the Shake Shack, and back to the 88MPH parking lot
– Meanwhile…pax reset the deck and do exercises at the fountain based on the color card they drew (and rep count of the card)
– So round 1 was Block curls (black = block) or LBCs. Grab a card then take off for the fountain, do your exercises, run back to the deck grab yourself a new card, run back.
– THE GOAL: Clear the deck as a team before the rucker gets back.

We ended up getting 4 sets in I think? Or 5? The group only beat the rucker once. Most of the time we have 1-4 cards remaining. TCLAPS to Joe Smith, Bubba, Renfield, Homegrown who took a lap (did anyone else, sorry I’m forgetting! Fruit Loop did you?). The coupons were 35# plates and cinder blocks.

It was a good mix of fun and fitness. YHC enjoyed and had some good feedback. I think Bubba said it’s the best workout he’s ever been to in his life…or something along those lines. Probably will do something like this again!

100-90% for coffeeteria, thanks Astro for sub-site-q-coffee!

Always a good time heading “down range”…

NMS
– Kirkland and his mustache stroke.

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Today was my birthday Q and my identical twin (Choo Choo) made the trip from N. Hills to get our day started off right!

Started with the pledge and then some light leg stretches. Slow moseyed and painted some lines on the way to the Whole Foods parking lot to warm up. Imperial Marches, Side Straddle Hops, Good Mornings, S.Cary stretches, and finished with an unnamed exercise that nobody liked.

Moseyed around the perimeter of Waverly Place and then set up for Thang 1: 4 corners. 4 exercises were named but not all of them occurred at a corner. Gotta listen to the instructions closely!
• 25 Squats
• 25 LBCs
• Lunge walk
• 10 Monkey humpers
We then did another round of 4 corners identical to the first lap.

Thang 2 was similar to 4 corners but without the corners. We started in the feaux grass and make a lap to return to the starting point.
• 15 WW2s on grass
• 15 Calf raises on the stairs
• 15 Jump squats
• 15 Step ups on pool wall
We then did another round that was identical to the first circuit.

>From there, we moseyed back to flag with an “all you got” mixed in along the way. Mary Abs consisted of H2Ms and Low Slow Flutter Kicks before calling “Have a nice day.”

Easy Button joined us from Charlotte. Thanks for the opportunity to work out with a great bunch of guys!

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5 HIMs showed up on time and two more strolled in right after 0530. No Site Qs or flag was found, so we did 15 SSH to see if one showed up. They did not. So off we went.

Mosey to Whole Foods for some warmups. Then off on the big loop for a mileish run back around to the courtyard for the thang. Two rounds of 15 merkins, dips, urkins, squats…then pickle…two more rounds of 12 reps…then pickle…then two more rounds of 10 reps. Big loop (though not as big as the original mile loop) back to the courtyard where we found a Site Q and a flag. Popcorn mary and the COT.

Prayers and praises for Bubba relating to Dylan and Jim. Grateful for the support of the F3 brotherhood. MIAGD, gents.

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