16 showed for this VQ in the blustery gloom this morning. Started out with the Mission, core principles, FNG welcome and the pledge. Mosey to the EC loop for parking lot warm up of SSH, Merkins, Hillbillies and arm circles (not sure of official name spelling). Mosey to Craft for some Dora fun..LBCs, plank jacks and Stiflers Mom. Back to the church for 4 corners…Merkins, jump squats, heels to heaven and CDDs. Comments may have suggested too much running for this VQ attempt :). Finish with a round of Mary and FNG naming. Welcome CrossHairs! Thanks for allowing me to be your fitness leader this morning!

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Practice! Practice! Practice!

9am to 10am Saturday at Hunter Street Park.

The post [freeagents] 2025-03-15 Q’d by FLINTstone appeared first on F3 South Cary.

Practice tonight at 6:45 pm. We’ll scrimmage against the other F3 team! Be there at 6:30pm. Location: Jaycee Park Apex.

The post [freeagents] 2025-03-12 Q’d by FLINTstone appeared first on F3 South Cary.

13 HIM took over Waverly Place this morning. Started with intro and Pledge and then off we went.

Moseyed a bit to another parking lot were we got warmed up. YHC didn’t have the full workout planned beforehand, but things came together nicely as we went.

The intent this morning was to keep all PAX engaged and moving with a full body focus. We started with Core Corners were we hit core exercises at the top and bottom of the two sets of stairs flanking the turf area. After several rounds of that we grabbed a bench or half-wall for back to back rounds of erkins and dips. 10 reps erkins right in to 10 reps of dips. Shake out arms and rinse repeat. We then headed to another set of steeps stairs for 7s with squats and jump squats being the flavor of the moment. We knocked out some calf raises as well before heading back to the turf for some bear crawls, crawl bears, crab walks and planks. Popcorn Mary to wrap things up.

It was a pleasure and honor to lead this studly groups of HIM.

Kitty…thanks for dropping the flag and coffee off before heading to Krypto for your epic beatdown.

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10 bootcampers and 2 SWOcho broz on a brisk morning at the premier Friday AO. Mission and core principles given for pseudo FNG life alert. Mosey and standard warm-ups and then over to thang 1.

Thang 1 was the famed Shepherd’s Watch 1 mile challenge. 5 laps, give it all you can. I’m here to tell you, Water Wings is back! And it’s great to see. Strong efforts all around. Life Alert would have broken 6 min with a running start.

Thang 2 was a core Dora. H2M, angry penguins, and LBCs…100, 200, 300. Somehow Kirkland kept ended up doing merkins.

Thang 3 alternating between bear crawls and lunge walks between tree islands. The YHC can now confirm that it’s hard to do these if you actually do them.

Back to the flag for some popcorn Mary, which featured two people calling merkins, and then HAND. Announcements. Prayers for Flintstone single dadding for a week while his M is overseas. MIAGD, gents!

The post 2025-03-07 Q’d by Astro appeared first on F3 South Cary.

12 for 3.25 at Koka Booth. Thing 1 was three 800-meter segments around Symphony Lake, each completed in under 4 minutes. (Way under 4:00 for certain plastic surgeons.) Thing 2 was 7s on the hill.

Everyone was happy to see Laloosh. He dispatched today’s challenge with ease.

Announcements: Blood Drive this Saturday, Stations of the Cross on Good Friday

NMS: These are the good old days. Let’s soak it all in.

The post 2025-03-06 Q’d by Captain Jack appeared first on F3 South Cary.

7 SCary HIMs and 1 Peak City Voyeur met in the gloom and gave it there all on this beautiful crisp morning. Big tip of the cap to Kirkland and Term Paper for the inspiration for today’s beatdown. The game was simple. No FNGs, No disclaimers, no pledge. Off we went for a quick warmup as we weaved the balls and painted the lines. Standard warmup exercises. A couple rounds of merkins to get the blood pumping and then we were off. Down the trail to the fork in the road. Lo and behold the wheel of pain was waiting for us in all its glory. Something must have been wrong with the wheel today as it kept coming up MERKIN. We did a window wiper pattern down the trails where we did merkins at the bridge, the gate at top of hill, and the parking lot. Rinse and repeat until I almost passed out. Many hundreds of MERKINS were completed. No mailing it in today. effort given by all PAX. Ended with COT and peace pipe with Cheap Trick. Lots of fun and laughs this morning. MIAGD!

The post 2025-03-04 Q’d by Grisham 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.

3 -bros and 9 bootcampers came together on this beautiful Wednesday morning for a rare but vaunted Yogi Q.

(20 burpees + 1 mile around Waverly Place) x 4 = EPIC BEATDOWN! @Frenchlick even did an extra lap so he was close to 5 miles. Probably a #ao-wed-pointbreak mileage record. Thanks to Yogi for bringing the this morning.

COT – Prayers for @thurston’s marathon coming up this weekend. We also had the longest COT ever, so another record also probably broken. That was quite a Yogi speech. Many thanks to @bubba, the F3 pastor without a purpose, the prayer warrior , who took us out in style.

MIAGD!!!

The post 2025-02-26 Q’d by F3 South Cary appeared first on F3 South Cary.

Long haul with the Wheel to the T on the path with the park closed while the EC runners did their thing.
Started a minute late due to general parking chaos.
Brief pickle warmup before heading down the greenway to do a variation on the wheel of death with an exercise to complete at a destination ranging from .1 to .25 miles away
Hill 30 LBCs
Hill 10 Burpees
Hill 20 Jump Squats
Bridge Bear Crawl
Bridge Lunge Walk
Balls 20 Irkins
Balls 20 Derkins
Balls 30 Dips

The wheel did not let us down as we managed to land on all 8 options a single time which had us finish right on time.

Praise for things coming together with Yogi living situation.

Dumas – be sure to send Yogi your Venmo info so you can collect your $10.

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