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.

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.

When Astro asked me to switch Q dates, I was not sure what the workout may be. So I decided to Think Outside the box.

Pledge, mosey (wait the Q forgot his weinke)
Warmups in the church North drive. Kirkland’s words to rep count was approaching Chernobyl levels already

Pearls on a square string. Stops roughly every .25 miles.

Tempo merkins
Heels to heaven
Imperial walker
Nolan Ryan
Knerkins

Outlaws
Up downs
T merkins

Thank you for following along the new ground and the chance to lead. MIAGD!

The post 2025-02-28 Q’d by Kitty Litter appeared first on F3 South Cary.

I started by telling the story of my birth in order to give Astro enough time to get to the circle without penalty burpees.

Mozy to the Epic culdesac for warmups. Then back up the hill for the…

Walls of Jericho.
7 reps of 7 exercises 7 times running around the parking lot island.

Rock your body
Burpees
Bonnie Blares (Blairs?)
Foxhole Merkins
CDD
Bear Crawl Throughs (heard OTW call these “Dancing Bears”)
Monkey Humpers

We made it through about 3.5 circles so only half the wall fell.

Check COT channel for the many announcements.

The post 2025-02-17 Q’d by Tinkertoy appeared first on F3 South Cary.

We had a visitor from ENC and a couple of PC bros join the LnL fun this morning. Quick disclaimer, no flag, mosey out. Wait the flag arrived and so did Jigglypuff, the pledge. Over to the lake for a warmup but no swimming.

Pearls on a string aka dopes on a rope was the plan. The pax were confused as we passed the casa’s de IC and Wings, but YHC had better plans.

Squats
American Hammers
Merkins
,
Hello Dollys (in the Fleder driveway)
Elbow 2 Knees
Y-Squats

Jack Webs
Outlaws
Elbow 2 Knees

Squats
Merkins
Irkins
Travoltas
Heels to heaven

HAND!

DDD-222, HG25 4.19, SCary Picnic 4.27. Reminder that we are not promised tomorrow, MIAGD men! The peace pipe was puffed and passed.

The post 202518 Q’d by Kitty Litter appeared first on F3 South Cary.

Shut-In 10 year anniversary Q at A Team with 26…many of whom had been doing this a long time. Including approx 7 that I think qualify for the rip count.

Workout included 7s, tennis court movements/B2W, rock work and unclear instructions. Congrats to Shut-In, a real HIM of HIMs, on a great 10 year run and tremendous impact in and out of F3!

The post [ao-downrange-carpex] 202506 Q’d by Shut-In 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.

7+1 Rucker traveled into South Carypex for an improvised itinerant workout on the 5th anniversary of my first post. We ran past a louder and larger than normal exercise group to the terrace where we did flying warmups Sidestraddlehops, Hillbillies, Irkins, Thesouthcarystretch. The main thang was triple nickels: squats at one end, merkins in the middle, SSH at the other end, 5 at each stop, 5 rounds total.
After that we made our way to the swingsets for an inchworm ring of fire.
Finally to the basketball court for Mary: 50 LBCs, H2M, and some more pigeon.
Announcements: Christmas party, tour de lightmere, New Year’s Day convergence.
Thanks for 5 years.

The post [ao-tues-mojodojocasahouse] 202417 Q’d by Shipyard appeared first on F3 South Cary.