Jog.
Moving Warm Up.
Random Set of “7’s”
Hills x 5.
Sprints x 5.
Michelob backwards run
Random motivators on the return trip.
Set of 140’s.
3.06 Mikes for me.
Max HR = 146; VO2 Max = 43

COT
Count
Names
Announcement – None.
Prayers:
My niece Cara and a healthy delivery
Those impacted by the Cisco layoffs

Great morning guys.

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15 for Power Hour with various weights/bells in the pouring rain. The rain caught me off guard. My plan required us to stay in one place, so we all took a direct aquatic hit. On the plus side, this is a workout I won’t forget. I tip my hat to 14 gentlemen who leaned right into it. I tip my hat a second time to everyone for farmers carrying all the weights back to my car. High impact men everywhere you look at Shepherd’s Watch.

NMS:

*Always great to see our guy Pet Sounds. We should all be circulating a little more than we are.
*1988 Donruss would have labeled Dookie a “Rated Rookie.” Let’s get him into Slack.
*+1 to Unitard and Bubba for tag-teaming the battle rope
*+1 to Grisham for lugging the deceptively heavy slamball
*I will stop hogging the Q sheet, starting……now.

The post 202413 Q’d by Captain Jack appeared first on F3 South Cary.

WARMUP: jog down the hill, SSH, Osprey, Overhead clap
THE THANG:
1- partner up for lake laps and rock work – 4x laps
2 – run up the hill to stop light, pick up 6
3 – cross walnut to the church for bear crawl paint the lines
4 – pick up trash on the run
MARY: LSF, oblique LBCs, Freddy Merk, High Hammy Stretch
ANNOUNCEMENTS: swolesace Thursday. Get out and do something productive
COT: yoga M rework at work, Soap Red tape at work. Patience for all

The post [ao-downrange-carpex] 202418 Q’d by F3 South Cary appeared first on F3 South Cary.

Great temps this morning for Scary’s premier Thursday limited run workout. YHC likes to run (to fill time) so this Q was a test outside my comfort zone.
A great group of all star HIMs were in attendance. We began with a light mosey around the park followed by a traditional warmup.

The main event was coupon centric. Everyone grabbed some dead weight and we headed to the baseball field. 7 of diamonds were attempted including Brickees, Rows, Squats, and a round robin of curls, tri extentions, chest press, and trunk rotations. I now realize the increasing reps were ambitious but the PAX obliged.

Next headed to the basketball court for a game of Knockout. Make your shot, you continue, miss and you do Merkins. This looked better on paper but was mildly entertaining.

Finished with some dips, durkins (derkins?), and urkins (erkins?) and a quick Hammers Mary. Mumblechatter was great and coffeteria a weekly highlight as always.

Suicide prevention opportunity announced by Kitty. Great idea for sure. Prayers to Henry, Kitty’s M on the anniversary of the passing of his M in law and all those in need.

The post [ao-thurs-stonecutters] 2024-03-21 Q’d by HoppinJohn appeared first on F3 South Cary.

Today we celebrated fellowship and life.  We started off with the pledge and then headed off to the medical building parking lot for 20 SSH’s 20 Sir Fazio Arm Circle’s and 20 over head claps.  Next the Q decided to keep it simple.  We did round 1 of escalating 4 corners. 10 LSF’s 10 LBJ’s 10 Boat Canoes 10 WW2’s 2 more time around increasing by 10.  Round 2 very similar but changed the exercises to Merkins, American Hammers, Squats and Freddie Mercurys.  Next up we moseyed back to the flag for COT

It has been a year since I collapsed with Cardiac Arrest. So grateful for the quick actions of @Trickle and @Hermes and all of those who were there this time a year ago. I am so grateful for F3 and how it literally has saved my life is so many ways. The fellowship that we have is incredible and I truly cherish every moment with each and every pax. My family and I are so grateful for the support that this group of men and their families has given to us over the last year. Thank you

Prayers for Kirkland’s Dad Ben that he may have a speedy recovery from surgery and prayers for Crockpots BIL who is struggling with alcohol addiction.

Peace out!!!

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Mission, core principles and the pledge
Warm up
11s with Monkey Humpers & WWII’s
DORA with blocks: 100 OHP, 200 Curls, 300 Squats
KB swings 10 count
Rock Rows 20 count
2 sets of 20 Left Right Step Ups and Dips
COT

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Down range day part 3. A couple of Scary ites among 19 celebrating 9ish years of F3 for Saban and Ma Bell. Pretty sure there was no planning but these vets delivered. Yoga Mat made it for COT taboot

The post [ao-downrange-carpex] 2023-05-01 Q’d by Pet Sounds appeared first on F3 South Cary.

a spectacular morning starting out in the old Chi Chi’s parking lot. big group took off down Tryon to the second home of Colonial Baptist. partner up. bearcrawls and merkins whilst partner makes two laps . 5x thru. back to former china pearl lot for more pickle work. some Mary.. oofda didn’t care for boat canoes. great group of men. coffee followed.

The post 202216 Q’d by Riptide appeared first on F3 South Cary.

9 for DaB Boot, 10 for COT and coffeeteria. YHC was the only shirtless wonder despite a go time temp of 64. Many service opportunities were noted as was the glorious weather. Good to see Pet Sounds and his collection of surgical entry points. MIAGD

The post 202205 Q’d by Franklin appeared first on F3 South Cary.

Ran. Hills. Ran. Merkins. Ran. Hills. Merkins.

The post 2022-05-14 Q’d by Pet Sounds appeared first on F3 South Cary.