I volunteered to Q at the F3Raleigh General Assembly before I knew it was going to be 44 degrees, oh well.
Not every day is leg day, but today is! The warmup consisted of some light leg stretches, mosey, warmups, and more stretches.

Thang 1: 4 corners around the Governor’s Mansion x 2 rounds
• 25 Al Gores
• 20 LBCs
• 15 Monkey Humpers
• 10 Homer to Marges

Thang 2: Zig-zagged across the Halifax Mall, stopping to perform 10 jump squats at various points for a total of 5 sets.

Thang 3: Stair climbers x 2.5 rounds:
• 15 Calf Raises at the bottom
• Lunge walk back up the steps
• 15 Toes Down Squats at the top (a @Shut-In special)

Thang 4: 10 x 10s x 2.5 rounds:
• 10 Squats at the top of the hill
• 10 WW2s at the bottom of the hill
• Lunge Walk back up the hill the last time

It was a good group of guys. Saigon Sam was visiting from Florida, knows Hello Kitty, and may join S. Cary’s Stations of the Cross tomorrow. MIAGD!

The post [ao-downrange-other] 2025-04-17 Q’d by Olsen appeared first on F3 South Cary.

The SCary PAX converged this morning at a true fitness mecca: Waffle House. Thanks to the genius of Yoga Mat for dusting off this CSAUP a mere two weeks ago and bringing the crazy idea back to life. It went kind of like this:

1 big and dense waffle
2 eggs
2 pieces of buttery toast
Hash brows/grits (def not tomato)
Bacon/sausage (def not ham)
5K (3.00 to 3.16mi depending on watch and route)

Various techniques were observed to get the food down quick. Thread your favorite below.
A good time was had by all and amazingly no one reported a Merlot.

Awesome to have Petey and FNG Cutco join us.
MIAGD!

The post [1stf-convergence] 2025-04-08 Q’d by Spade appeared first on F3 South Cary.

12 PAX showed up at SW early this morning. 2 left after I introduced myself so 10 stalwart keepers of fitness and general agreeability embarked on 45 minutes free from the shackles and burdens of cadence counting. We did an easy mosey around the parking lot while we waited in @chipper to shave, shower and change out of his running clothes and into his boot camp clothes. Once he joined us, we broke up into pairs for some flying warmups.

Then we moseyed over to the giant-ish courtyard for some:
– Prisoner run catch me if you cans
– 4 corners forward
– 4 corners in reverse
– paint the sidewalks with lunge walks and bear crawls
– paint the sidewalks in reverse with lunge walks and bear crawls

Then we left the courtyard for the parking lot. A quick pause for some South Cary Stretching and into some rolling sprints. (Note to management – SCARY needs more sprinting)

A quick 2 + 2; two parking lot spaces of bear crawls, 2 of lunge walks.

Circle up at the flag for a quick popcorn mary.

A delightful morning and the coffee was delicious, thank you @unitard. Always an honor to lead and a quick shout out to @shipyard for the SCary-iest man challenge which helps me step outside of my comfort zone to visit and Q AO’s I don’t normally attend.

The post 2025-04-04 Q’d by Yoga Mat appeared first on F3 South Cary.

This morning’s workout was pollen-free—thanks to Mother Nature finally doing her laundry last night!

Parking Lot Dash: unusual amount of cars as we ran lines in the Lowes grocery store parking lot.
o Side shuffles, because moving sideways is clearly more practical than forward.
o Karaoke runs, with form so impressive some guys nearly sang actual karaoke.
o Sprints, aka “pretend like you’re trying to beat someone else to not be last.”

Rocking the Rocks: Moved back to the park to pick out some rocks for a solid lift—because who needs dumbbells, when you can find random heavy stuff in nature.
o Curls for the Girls (Or Yogis preference)
o Squats, because “leg day” is every day.
o Overhead presses, avoiding dropping rocks on our skulls.
o Lunges, the universally acknowledged exercise of regret.
o Halos; still unclear if this makes us saintly or dizzy.
o RDLs—Romanian Dead Lifts (or Really Dumb Lifts, depending on your rock choice).

Wrapped it all up with some dips, step-ups, and calf raises.

Make it a Great day, remember: If your rock is heavier than your ego, you’re doing it right.

The post 2025-04-01 Q’d by Dumas appeared first on F3 South Cary.

Started our warmup in the Craft Public House parking lot with Side Straddle hops, Hillbillies, Tie Fighters, Windmill, Tennessee Rocking Chair, and SC Stretch. Off to the next lot where we did Burpees and Fox holes. Then down to the trail where we cycled through all the heavy rock coupon drills. Following another mosey on the lake trail to a long bridge where we did some railing balanced Derkins, and some heels to heaven and then some bear crawls to the end of the bridge. Another mosey to the tunnel with some one armed balls to the wall, and peoples chair combo with seal claps. After a challenging dark run through a creek trail we did some diamond merkins and Freddie Mercurys, then finishing up with a long uphill run through the neighborhood and back to the Flag.
Thanks to all who came.
God Bless F3 and the Men who lead us.

The post 2025-03-28 Q’d by Unitard appeared first on F3 South Cary.

Glorious morning at Point Break as 14 of us set off to conquer 11s Stairs and HRM while 2 dudes bro talked. Fairly certain this has never been done in SCary and won’t surprise me if never done again. Took way longer than anticipated and the Thangs held in reserve will be saved for another day.

Announcements – Poker, HG, WH ASS, Picnic

Prayers – Petey, Lisa, Uni’s brother, Quiver’s father, Coco Crisp (Carpex).

Love you guys

The post 2025-03-26 Q’d by Term Paper appeared first on F3 South Cary.

It was a beautiful morning for a site inspection.
Miles were covered as we ventured to the Valley and beyond, exercising in various culs-de-sac along the way. We also stopped in the Valley to pay respect to history with a Foxhole after Texas Ranger regaled us with the story of Trickle calling them at the very beginning of the site.
Back to the park and an inspection of the mulch trail around the pond. This was the only less than outstanding finding during our inspection as the trail could use some new mulch. A quick stop at the spooky old house and then back to the parking lot for a close inspection with some bear crawls and merkins. Then a mosey down by the sheep where we stopped for some irkins. This may have been the first time they were incorporated into a workout. Back up to the flag for the real reason people came out, side-plank-star-crunch.
After ensuring the site was in good order I handed the site-Q reigns over to Homegrown to lead us to greater heights. He and Spade will keep the great traditions of the premier sheep and Valley Monday morning site, while also building a great future. TYFL Homegrown!

The post 2025-03-24 Q’d by Hallmark appeared first on F3 South Cary.

On the morn of the 169th Loch-n-Load, a non-baker’s dozen emerged from the farthest corners of South Cary (and beyond) for the 2nd-ever Site Q transition workout at the illustrious Area of Operations. The PAX pledged and prepared for a lengthier-than-usual HG diatribe… which was boiled down to a ‘LETS GO’ and we were off.

Loop around Whisperwood when we encountered our first stroke of adversity – an enlimpened Site Q emerged on the warmup circle. After much groaning at the warmup choices, the group returned to Lochmere Drive and headed to the bridge for Irkins, Merkins, and Derkins IN THE STREET. T-Clap to our safety minded PAX for keeping us safe.

To the bottom of the hill and Tonnage took over. PTL. Rocks and Hills. Never easy! Back to the top and split off our walking contingent. Transitioned the Q to Morpheus, who took us to the newly minted Morpheus Drive for 7s – Merkins at the top, squat jumps at the bottom. Burpees til the 6 at the bottom until the transition to Jigglypuff!

Mosey back through the pickle area to the bball hoop. Shoot a free-ish throw, do 5 burpees if you miss. Mosey back to the flag, rejoining the walkers who were mid-air-hump. About 10s late though, so have a nice day!

NMS

It is a great honor to serve as Site Q once more, and so psyched that Morpheus is stepping up in this way. Super grateful for HGTV and Tonnage – the flag can be a heavy burden at times, but you have carried it with great leadership. THANK YOU for creating and driving forward a site that exemplifies all three Fs! Now excuse me, I need to go break my caps lock button…

pNMS

Today was HG’s 114th LnL!

The post 2025-03-22 Q’d by Morpheus appeared first on F3 South Cary.

4 Duke Energy (1 more FNG!) and 3 F3 Raleigh PAX posted at the General Assembly this morning in downtown Raleigh. 1 Raleigh PAX had to bail mid-workout for a “dentist” appointment.
It was Merkin Madness this morning starting with a round of 64 merkins (and other exercises) and advanced all the way to the Final Four before finishing with a round of Mary. Lots of running!
Apparently, F3 Raleigh doesn’t regularly do backblasts so I can’t post it in the comments this time.
Welcome FNG Daly (Jon Carter)!

The post [ao-downrange-other] 2025-03-20 Q’d by F3 South Cary appeared first on F3 South Cary.

I was roughly 50 degrees so I came out of hibernation and posted in downtown Raleigh at the General Assembly AO. It’s near our office so 3 other co-workers came with me (2 FNGs). We joined up with 7 F3Raleigh guys. Yoda’s backblast is in the comments. It was a good workout with gracious hosts!

The post [ao-downrange-other] 2025-03-13 Q’d by F3 South Cary appeared first on F3 South Cary.