WARMUP: Mosey to the large circle area across from CFD station 9. GM, IW, HB, CS, RS, SFAC, FSAC
THE THANG: Set of 9s on the fire station-adjacent hill. Burpees/mountain climbers.
Introduced the MDCH boys to LORA (L/R step up, squat jack, monkey humpers) while one partner ran 2 laps around the little pickle.
MARY: Half CORA+ a little bit more at the 6 grass patches on the way back to the flag (10 WW2 sit ups, 20 homer to Marge, 30 4count flutters at each patch). Some enjoyed the flutter kicks more than others. Some were glad we weren’t doing luges. Some practiced correct Homer to Marge form, both hands in the air as though you were cupping something or rubbing someone’s shoulders.

We busted the line so no Waffle House. We were joined at coffee by a tomato.

ANNOUNCEMENTS: Flenderson is organizing a bracket challenge. $10 buy-in and winner picks the charity to donate the winnings to. TCP move, Chain gang, SCary picnic.
COT: Family in MacGregor with the 8 year old diagnosed with stage 4 cancer.

The post [ao-downrange-carpex] 2024-03-19 Q’d by F3 South Cary appeared first on F3 South Cary.

WARMUP: Mosey to the large circle area across from CFD station 9. GM, IW, HB, CS, RS, SFAC, FSAC

THE THANG: Set of 9s on the fire station-adjacent hill. Burpees/mountain climbers.
Introduced the MDCH boys to LORA (L/R step up, squat jack, monkey humpers) while one partner ran 2 laps around the little pickle.
MARY: Half CORA+ a little bit more at the 6 grass patches on the way back to the flag (10 WW2 sit ups, 20 homer to Marge, 30 4count flutters at each patch). Some enjoyed the flutter kicks more than others. Some were glad we weren’t doing luges. Some practiced correct Homer to Marge form, both hands in the air as though you were cupping something or rubbing someone’s shoulders.
ANNOUNCEMENTS: Flenderson is organizing a bracket challenge. $10 buy-in and winner picks the charity to donate the winnings to. TCP move, Chain gang, SCary picnic.
COT: Family in MacGregor with the 8 year old diagnosed with stage 4 cancer.

The post [ao-thurs-stonecutters] 2024-03-19 Q’d by Dewey Decimal appeared first on F3 South Cary.

If I woke up tomorrow morning with my head sewn to the carpet I wouldn’t be more surprised than I am right now.

It was a bit nipply this morning so it was the perfect time for Clark W. Griswold to come out for a Christmas Vacation Q. While some were out running The Cleaver, we started out as always by saying grace, and then we set out on a quest to find the Griswold family Christmas tree.

After some running around, we finally found it, but the snow was deep so we had to lunge walk our way to it. When we got there, we realized we didn’t bring a saw, so we had to uproot the tree with some Al Gore jump squats. Then we did some Good Mornings to show you where we’re going to put a tree that big. WIth my Christmas bonus, I’m putting in a swimming pool, so we did some Michael Phelps’, and even threw in some South Cary stretches for good measure.

Then it was time to go shopping. We went blousing from storefront to storefront where we met Mary.

After that we had to get ready for our family to arrive, so we ran to a parking lot and it turns out Cousin Eddie showed up in his RV, so we did some Rocket jumps and V-ups around the pickle.

I wanted to try out a new non-nuclear cereal varnish my company is working on, so we found a hill and attempted to set a new saucer sled land speed record.

When we got back, Uncle Louie burned down our tree, and at least it was out of its misery, but we had to cut down a new one with some buzzsaw chillcuts.

It turned out the tree we cut down had a squirrel in it, so we partnered up and did some Catch The Squirrel If You Can, and when your partner caught you he yelled “squirrel!” and smacked the squirrel with some American Hammers.

Despite the many challenges, we ended up having the hap-hap-happiest Christmas since Bing Crosby tap-danced with you-know-who.

Remember to not take yourself too seriously as we go through any challenged we are faced with this holiday season. Be a leader in your family and community to remind people what Christmas is really all about–something we seem to get further and further away from each year. We are extremely grateful for this group so let’s continue to share it with other men in our lives.

Merry Christmas to all, and Make It A Great Day!

The post 202320 Q’d by Amway appeared first on F3 South Cary.

Perfect 0515 start. Warm Up was merkins, freddy mercuries, squats and Wind Mills. @Ma Bell said it felt more like Wind Turbines, but YHC ignored and proceeded. To get the juices flowing we moseyed to the stop sign

Thang 1:
Partnered up for a 4-round circuit. Partner 1 lapped the parking lot while Parter 2 knocked out 11 burpees, 11 merkins and held a high plank. Partners swapped did all over again. We ended with an indigenous people, native american, indian, commander run around the parking lot.

All Pax ABCs

Mosey to fountain.

Thang 2:
Partner up for a little stair climb, box jump/merkin combo. Partner 1 ran up the stairs around and down with Partner 2 did 5 box jumps, 5 merkin/derkins and held a squat.
Swap and repeat x4.

All Pax 112’s–with some number and counting difficulty from YHC

Mosey to the office building

Thang 3:
3 Station Bermuda Triangle. Spring to station 1 and do 11 jump lunges. Bear crawl to station 2 for 11 Peter Parkers. Sprint to Station 3 for 11 Froggers. Mountain climb till the six arrives. Do it again 3 times.

All Pax 50 American Hammer

Mosey to the office building wall

Thang 4:
112 second wall sit

Mosey to the Comfort Suites entrance

Thang 5:
Partner up for a little hill work. Partner 1 sprint down to the bridge and back. Partner 2 knock out 25 Freddy Mercuriea in cadence followed by a low plank. Swap and repeat x4

Mosey back to the parking Lot

Thang 6:
Mary was a low plank with all PAX giving an 11-count.

Announcments:
Things got out of hand and PAX filled the calendar till Feb. 2024!

Prayer:
Water Wings father-in-law has a heart-related doc appt in the morning. Prayers lifted up and appreciated!

All in all, yours truly is a rookie Q and the O.G. Pax were a solid balance of grace and truth!

If Jesus got out of the grave, he’s got plenty in the tank to empower you to lead and love well today! MIAG and GATA!

The post [ao-thurs-moab] 202302 Q’d by F3 South Cary appeared first on F3 South Cary.

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

The post 202309 Q’d by Bayonne appeared first on F3 South Cary.

Excellent morning at the Best AO in the region. The fellowship was off the charts and the cast of characters was 2nd to none. Great group of HIM’s.

The post [ao-downrange-carpex] 2023-05-11 Q’d by Prodigal appeared first on F3 South Cary.

5 enjoyed an absolutely gorgeous spring Happy Hour at the DMZ, MacGregor Ale House. Good conversations and Term is ready for tomorrow. See you in the morning.

The post 2023-02-24 Q’d by Cauliflower appeared first on F3 South Cary.

14 studs went for a short mosey to the furthest reaches of the Koka Booth parking lots and did some warmups.

After getting warm, three lines were formed and the person in the back of the line sprinted to the front in a rotating fashion. We turned right at the lake and continued this at breakneck speed until we reached Ederlee Drive.

At Ederlee we jogged halfway up the hill, where we partnered up for 7’s on the hill. Worlds Worst Merkins on the bottom and burpees on the top, 15 LBC’s when you pass your partner….standard Porch beatdown.

Finish at the flag for some good fellowship and fantastic coffee by the site Q’s.

Welcome FNG Slash!

The post 2023-02-06 Q’d by Prodigal appeared first on F3 South Cary.

2.5 miles total.

Warm up at Bocce then a little POAS on Kildare with the Motivator, Jack Webb, Merkins, Burt Balls to the Wall (thanks Kevin) and Mary with Prodigal (Flutters) and Rip (Boat / Canoe).

Great group this morning.

Always enjoy my time in Scary.

Thanks for taking us out Chip!

Coffee and Conversation was terrific.

MIAGD.

The post 2023-02-03 Q’d by Burt appeared first on F3 South Cary.

Many pickles were run and pounded . Received many complaints about crab walks. Had some friends from the mother land join us. Prayers for Hello Kitty’s M and mother in law and Amway’s friend Chris. Top notch coffee was enjoyed after.

The post 202306 Q’d by Oofda appeared first on F3 South Cary.