14 PAX showed up this morning outside NYBD. An easy out and back down Kildare toward Maynard with a little loop around kilmayne added a little extra mileage and pushed the group to get back in time for the COT! Conversation was had, PRs were set, and coffee was enjoyed. Excellent work all around!

Signups still open for the South Cary picnic. Prayers for Petey as he continues to show strength and resilience in the face of adversity. Prayers for the Qs extended family as they learn to forgive and embrace eachother through difficult times.

Praises to the group for continuing to show up and push each other daily.

MIAGD!

The post 2025-04-22 Q’d by Promo appeared first on F3 South Cary.

A few did a variety of ECs and subsequently 8 gathered at the flag to jumpstart the morning.

Mosey, a quick warmup and then to the one and only thang: BBB-LLL-III-MMM-PPP-SSS while hitting every single cul-de-sac in the Birklands neighborhood.

Minimum 5K was covered and a lot of sweat equity was spent. Great group of guys as always and thoroughly enjoyed it.

COT: SCary picnic, signup!!! Various prayers and praises mentioned and unmentioned.

MIAGD!!!

The post 2025-04-21 Q’d by Sherpa appeared first on F3 South Cary.

Here it is. The backblast you’ve all been waiting for. What a day men. Just want to start with some acknowledgemtn of all the HIM that made this day possible. All the guys that stepped up to Q sites, Jigglypuff for taking the SAG Q, and the entire SAG team. Without those pax none of this would have been possible. TY4YL!

Let’s get at it though. What a gorgeous weather day for this 2025 version of The Highland Games. Couldn’t have dialed it up any better. After getting every checked in and assigned their clans for the upcoming festivities we kicked it off promptly at 0545-ish with Squeeze Bag on the bagpipes. THANK YOU Squeeze Bag for coming over and absolutely crushing it on the pipes this morning (check Nextdoor for a glowing review). Announcements made, pledge pledged, and Squeeze Bag played us off on our way.

Over to the Point Break side of Waverly for some warm-ups led by YHC. Pax were high in spirit and full of mumblechatter at this stage of the Games. Once properly warmed, including a full set of SCary Stretches which blew our visiting pax’s collective minds, off we set for the first proper thang at FWD.

Thang 1 – Homegrown took the lead at stop one assigning each clan a task. The tasks were, shotput across the back field, coupon carries down the greenway, dips/irkins/derkins at the bunches by pavilion, and rockwork. Each clan rotated through each station and crushed it. Nobody was taken out by a flying stone, so off to a good start. Let’s continue!

Thang 2 – Lengthy mosey all the way to the home of the premier 0530 Friday AO, Shepherds Watch, for some Ultimate Frisbee led by the pax formerly known as Spayed. The clans paired up and had admittedly a ton of fun. Lot’s of slipping, sliding, spectacular defense, amazing catches, and of course, plenty of burpees for drops. Both teams claimed victory in the end and perhaps the true victor will never be known. In higher spirits than ever off the pax set for the next stop.

Thang 3 – Cross Tryon and head down to the top of the hill before the tunnel. Pax were gathered and WebMD took over. Pax were instructed to storm the tunnel complete with battle yells while running through. This was definitely one of the high points and the effect was truely nailed. Well done Web. Grab the rope and mosey down the greenway a ways for some…. tug of war led by WebMD and rookie of the year candidate Promo! Clans were paired up again and multiple rounds of tug of war were completed with a sprint in between each round. Pairings changed each time and resulted in some riveting mtachups. Indigenous peoples run to the end of the greenway and then regular mosey onto the next stop.

Thang 4 – Amway took the lead at the bottom of the dam hill, where lo and behold pain sticks were awaiting us. Pain stick dora-esque beatdown ensued. Each pax in the clan took a turn carrying the pain stick to the top and completed overhead presses to failure for points (one rep = one point). Bring the pain stick back down and the next pax goes. Pax at the bottom completed a Dora of 100 squats, 200 curls, and 300 rows. At one point Yogi decided to come up with his own method of returning the pain stick and almost broke multiple pax’s ankles, but thankfully nobody was hurt. Score was actually somewhat accurately kept and the winner was determined to be the Blue clan (Let’s go Blue clan!). Next up…. SAG STOP!

SAG team crushed the refreshment pit stop even if Chris R’s music did upset a gentleman who apparently sleeps in his polo shirts. Also, unfortunately (?) no plantains this year. Properly refreshed and refueled off we go for…

Thang 5 – One of the newer AOs launched in SCary is the Saturday morning 3rdF – The Accelerator that runs in conjunction with Loch N Load. The Accelerator is a 4-5ish mile run with a purposeful 3rdF discussion topic selected by the Q that week. Amway gave an overview and clans stuck together to discuss the topic of, “Which of the 3 Fs do you need to focus on most in your life right now?” I can only speak for my clan but the conversation was great, thought provoking, and really encouraging to hear other guys share. TY4YL in launching this great addition to our region Amway!

Thang 6 – Our Accelerator portion ended at Lochmere Village where none other than Fruit Loop was await us with a bucket of golf balls, how very Scottish. Next up was a golf ball relay race. Legs consisted of bear crawl golf ball push, merkins while holding the golf ball between your knees, bunny hopping while holding the golf ball between your hands with your palms down and not using your thumbs, and finally a lunge walk followed by tossing the ball into a bucket (10 penalty burpess if you miss). This was a ton of fun and resulted in many good laughs. But the fun wasn’t over, off we go!

Thang 7 – As we rolled into Ritter Park, the (un)official home of SCary, Kitty Litter took the lead. Clans were paired up and completed caber toss and giant tire flipping. At one point a tiny dog was almost impaled or flattened by cabers until successfully captured by HGTV (who proceeded to tell the lovely lady what all these crazy dudes were doing). Throwing logs and flipping tires is always a great time and this was another highlight for many of the pax. After we were done throwing heavy stuff around Shipyard stepped up and had a surprise for us… We needed the logs at the next stop, and there was only one way to get them there. One log per pax, and lets mosey. But don’t forget the flags!!! This ended up being quite the task and admittedly a lot harder than I thought it would be. TClaps to all the pax for carrying the logs and flags, nice work!

Thang 8 – Around we made our way to the back lot of the adjacent office park for what promised to be an experience with Shipyard at the helm. And boy did he deliver. With the help of CPR construction some pallet sleds had been created and were staged at one end of the parking lot. Our task, use the logs as rollers and pull the sleds to the other side, heaviest pax on top of the sled. At this point a lot of rule bending occured, but the Blue clan absolutely crushed it and completed the task to the letter of the law, and blue everyone out of the water. Well done Blue clan. Apparently according to Shipyard though, everyone lost and had to carry everything back to the start. This was arguably even worse than rolling the sleds down. Done and dusted time to head for home.

Our fearless SAG guide Astro on his trusty segway scooter led us back to Waverly where we were greated by the sweet, sweet sounds of Squeeze Bag serenading us with the bagpipes once again. Simply lovely. And with that it was a wrap.

COT: SCary picnic 4/28, 4-7pm, eating at 5:30p. See Sbarro for the sign-up sheet. SIGN UP!!! Several prayers lifted up.

Thanks again to each and every one of you for coming out this morning and making the effort to be there. Even moreso, thanks to each of your families and friends for putting up with us and the crazy stuff we do, the true heroes. It was an outstanding morning and an honor to your HG Q this year. F3 and this group of guys is incredibly and I’m lucky to have found my way here (shoutout to Astro for the EH almost two years ago now!). Way to crush it this morning!!

The post [1stf-convergence] 2025-04-19 Q’d by OTW (On The Way) appeared first on F3 South Cary.

12 stong at Shepherd’s this beautiful Good Friday. Lots of chatter leading up to the 5:30 start, always a sign of a great group.

Over to Craft for a quick warmup, including a broken Rockette Imperial Walkers, and some almost yoga poses.

Partner up for Catch Me if You Can around the parking lot pickle. 10 merkins before catching up with your partner who was running backward, shuffling, or karaoke;

Over to the day care for a ring of fire. 100 Peter Parker Merkins done in sequence upon the PAX count.

Continue toward BJ’s stopping for another ring of fire including squat holds/squats

At BJ’s, a final ring of fire (squat hold/ burpees)

Finish with 7 of diamonds at BJ’s (ab focused), before running back to the flag; only to stop for calf raises and merkins

Beautiful time of year with much to celebrate; Such good fortune to have health and a sound mind to join my brothers in the morning. Shout out to Bubba, who is self admittingly, looking and feeling better than he has in years.

Highland Games tomorrow; not too late to commit

The post 2025-04-18 Q’d by Hoppin’ John appeared first on F3 South Cary.

Ten PAX gathered in the gloom of Stonebridge Village for an uplifting boot camp. We warmed up and floated over to Mill Pond dentistry an blew up a blimp in front of it while the proprietor was off wearing a BiB down the street.
The thang was a modified pain train starting at 5 reps and working our way down to 1
Burpees
Lunges
Imperial walkers
Merkins
Plank jacks
Squats

Headed back to the flag to find a very concerned Amway who worried about a potential asterisk, but we were on time for a Chillcut and COT.
Lots coming up this weekend and next.
Prayers for all
Enjoy your Thursday!

The post [aothunderstruck] 2025-04-17 Q’d by French Lick appeared first on F3 South Cary.

Only two letters of the alphabet were needed this morning as our workout featured a whole lot of S’s and W’s and even more W’s.

Quick warmups featuring South Cary Stretches and an overview of the exercises to come.

We worked through those exercises at different parking lots, with the exercise names corresponding to the letters we were making in Strava art. Stifler’s mom’s, Star jumps, Squats, Side straddle hops. Worst merkins ever, WWl’s, WWII’s, War hammers, Wide grip merkins. Back to the flag for a set of Astro jacks because…..well, you know.

Of course the pax suspected something was up, but none could quite figure it out.

Many prayers were raised up. Announcements included Stations of the Cross at SWW on Friday, and the upcoming SCary picnic. No other representatives from any other events were present, so there’s probably nothing else going on. MIAGD.

The post 2025-04-16 Q’d by Amway appeared first on F3 South Cary.

Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

The post 2025-04-15 Q’d by Franklin appeared first on F3 South Cary.

Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

The post 2025-04-14 Q’d by Enhancements appeared first on F3 South Cary.

**Backblast: The Jordan Finals Tribute Workout**

*Date*: April 12, 2025
*Location*: Lochmere Parking Lot

On this fine day in the year of our Lord, 2025, a ruggedly handsome group of HIMS assembled to channel their inner “His Airness.” The workout paid homage to Michael Jordan’s NBA Finals flu performance—a legendary display of grit and determination.

With the silky rhythms of the *Space Jam* soundtrack to keep them in the zone, the men set out on a range of challenges that mirrored Jordan’s versatility:

1. **Shuttle Runs** – For that fast-break speed.
2. **Defensive Drills** – Hustling like MJ in his prime.
3. **Kettlebell Swings** – Building strength like a champ.
4. **Hill Runs** – Pushing through with Jordan-esque resilience.
5. **Rounds of Push-ups, Pull-ups, and Squats** – Because greatness demands reps.
6. **Layup Drills** – Some stayed in their lane; others showboated with long-distance shots.
7. **Final Feat**: A 250-yard car tow of a 2014 Ford Escape – because why not?

It was a performance worthy of the GOAT himself, with camaraderie and effort shining through every exercise.

**Announcements**:
– Check Slack for all the happenings this weekend.
– Haven’t signed up for the picnic? What are you waiting for?
– Highland Games are coming—don your kilts and show up in style!

**Inspirational Note**:
Life is a team sport, and we all need someone to lean on—just like MJ needed Pippen to conquer those legendary moments. Take a moment today to check on someone who might be in crisis or simply someone you haven’t heard from in a while. A small gesture can mean the world. Together, we can lift each other up and keep pushing forward.

**#NeverAlone #BeLegendary**
Great work today, gentlemen. Let’s keep hitting life like MJ hit those clutch shots.

The post 2025-04-12 Q’d by PickUp appeared first on F3 South Cary.

The seed was planted last week. The rain was the perfect opportunity to stay put and push the limits. The preblast provided fair warning — Simple. Vanilla. ◆ Lots of swings.

Lots of swings = 750 of ’em

There were plans to hit 1000.

We detoured a bit for “rest.” Partner swings with irkins, dirkins and dips. Then a leg ladder. Then MORE swings (much to Fruitloops dismay I think)

Props to Badda who finished off his Ocho with 100 swings. He should probably get bonus points.

The music was classic and heavy to match:
Iron Maiden – The Trooper
Metallica – For Whom the Bell Tolls
Ozzy Osbourne – Mr. Crowley
Judas Priest – Breaking the Law
Led Zeppelin – Whole Lotta Love
Black Sabbath – Heaven and Hell
Iron Maiden – Hallowed Be Thy Name
Metallica – Fade to Black

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