4 HIMs started the morning with a slowzy EC followed by 12 for the ME.

Started with a trip up the Tryon Hill doing the warmup as we ascended and descended. Headed to the business park on Tryon and Cary pkwy.

7 if diamonds was the thang. Exercises at 4 corners in multiples of 7. Burpees (7), jump squats (14), “lemon squeezers” {a quick boat/canoe basically} (21), and calf raises/lunges (28).

Back to flag for diamond merkins and a chicutt to finish

DDD Feb. 22. Prayers for gravelmouths mom recovering from surgery and water wings family with the recent passing of his grandmother. MIAGD

The post 202514 Q’d by HoppinJohn appeared first on F3 South Cary.

Much like Hans’ crew, this was a small specialized workout group the morning. We did start with a pledge and then moseyed to the plaza. Warmups in the vet parking lot. Over to the Notakomi Plaza for the thang.

Four Corners x 4 (9+9+9+8)
Hand release merkins
Austrian sledgehammers
No surrenders
Side straddle hop

Back to the park rock pile for thang 2.
Monkey humpers
Chilly jacks
Copperhead squat
LBCs
Alligator merkin
Nutcrackers
Erkins

Get back to the flag for some Mary
Chill cut through the duct work
35 Heel taps off the roof
Hans a nice day!

2 joined the JDI crew at NYBD for coffee. Merry Christmas to all! Die Hard IS a Christmas movie!

The post 202424 Q’d by Kitty Litter appeared first on F3 South Cary.

3 for the fun run, after which one departed. 10 for a pearls on a string up Tryon to Ben Franklin and down the greenway to Cary parkway and back.Stopped for various stretching exercises along the way. Some well known, some not as well known, some of questionable masculinity. A few diamond merkins and homer to marge were thrown in to help those completing some challenge.

The post 202403 Q’d by Renfield appeared first on F3 South Cary.

Five HIMs braved the cold for a fellowship-paced Ocho. 4 with a bonus mile around Lake Lomond. Mumblechatter was on point as we tried to solve world problems. Most notable topic may have been how much revenue Java Jive lost by not being open at 6:30 all these years. Congrats to Renfield for setting a distance PR. Scary starting December with a bang!

The post 202401 Q’d by The Super appeared first on F3 South Cary.

25 showed up for the worlds greatest scary dads soccer event of the day. The kids got out to a quick 3-0 start but once Silk arrived the tables turned for the home team.

Dads prevailed 10-8 or something like that….

Everyone had a blast, we got in some exercise and no severe injuries took place. Coffee and Gatorade was served after.

Thanks for coming out today, your kids won’t forget it.

The post [ao-scary-dads] 202430 Q’d by Sbarro appeared first on F3 South Cary.

Today, the pax gathered to celebrate a long-awaited Black Friday beatdown, where we could finally celebrate our love of retail shopping and unfettered capitalism and do so right in everyone’s face. Mosey to the nearby office park to show our appreciation to the our cubicle-bound brethren for an abbreviated warm up. Included the traditional merkins-plank jacks-mountain climbers combo, as a hat tip to brother Oofta who surely would not appreciate the unrestrained and unplanned-for expenditure of cash that was soon to follow.
Mosey to that great center of commerce, Walmart store #2247. Split pax into 2 teams and begin a set of zig-zaggy B.O.M.B.S., since Black Friday shopping is the bomb. Observe the queue of competitor shoppers lined up outside of Walmart, waiting for the 6:00 AM rope-drop. At 6:00 AM, halt the pax and announce the newest addition to the Exicon, The Doorbuster. 2 pax from each team take the cash so carefully stored in YHC’s socks, sprint across the parking lot and into Walmart, while the remainder of the team continues with increasing-count B.O.M.B.S. Secret Shopper Pax are to purchase 1 toy that fits the list of next week’s toy drive (see #announcements by HGTV), as fast as possible. Finish checking out, don’t get punched in the face by the aggressive flatscreen TV crowd, refuse to show the receipt to the elderly security personnel, and sprint back across the parking lot to rejoin the pax; flapjack and next 2 pax enter the store for more unabashed retail purchasing. While completing the B.O.M.B.S. and waiting for all pax to complete their shopping, don’t let the Walmart shopping bags touch the ground, or the Tax Man cometh. When all pax have returned with their purchases, we give thanks for the opportunity to participate in these joyful transactions, and mosey on. Quick stop at Radiant Waxing (“from bush to tush”) for some monkey humpers, then mosey back to Ritter. 1 stop for a surprise minute of Burpee Beatdown, then to the flag for abbreviated Mary; having now completed our Black Friday purchases and moved toward Giving Tuesday, the pax were Given the opportunity to lead Mary. Announcements, prayers and praises for a safe and peaceful Thanksgiving and for the many of us navigating the challenges that extended family can entail. YHC took us out.
NMS: Thank you all for fulfilling my year-long dream of leading a beatdown into the Walmart on Black Friday and joining the transactional fray. Mumblechatter was outstanding today. Don’t miss the Rollback deals on a decent pair of pleated chinos at Walmart; you can thank me at the Christmas Party.

The post 202429 Q’d by Joe Smith appeared first on F3 South Cary.

The men each made a new friend. Pumpkins all around and then some. Pumpkin merkins, pumpkin squats, pumpkin twists, bear pumpkin crawl, agility work-pumpkin style. Blessing to share a truckload of pumpkins with the pax. Anyone need a pumpkin for December?

The post 202429 Q’d by H G T V appeared first on F3 South Cary.

0530 hit as pax were still getting situated. YHC kicked it off with the full blitz F3 welcoming: Disclaimer, Mission, 5CPs, and Pledge then we mozy’d off to Lowe’s to warm up.
(in the meantime what we didn’t know is Brie was just arriving and instead of peering over at the shopping center he went medical park and missed us!)

THANG 1
20 squats with heels on the curb (someone said they are Stiletto Squats? Haven’t heard that before but I’ve noted for next time!)
Increasing exercises at each parking spot divider: 1, then 2, 3, 4, 5 and then run back for the next set. Each set different exercise: Merkins then Burpees, then Mtn Climbers.
As I gasped for air on the burpees I saw my heart rate hit 170. Everyone was pushing. There were no Mailmen at this workout.

THANG 2: Medical park now (sorry Brie). YHCs car was waiting for the pax with a plethora of coupons. Cindys , #35 plates, and a kettle bell. Partner up, and partner with coupon does a repeating Squat, step, Curl, step, Press, step working his way around the pickle. P2 is running the pickle back to P1 and they flapjack until the pickle is completed. Mileage and Strength…win win!

Back to the flag for a Plank O Rama, followed by COT. YHC has adopted a new COT disclaimer so pax of all walks of faith understand F3 is for all men and faith backgrounds. It goes sorta like this if you want to replicate it in some fashion, “F3 ascribes to no specific faith and isn’t a Christian organization. The Q is welcome to end the workout how he feels led. Being that I’m Christian i’ll take us out the way I know how, which is prayer.” And then I said “Ball up!” ha! Which now I want shirt with a picture of a COT and it says BALL UP! above it.

And with that, a great morning was had by all. Thanks for being there with me fellas! MIAGD

The post 202426 Q’d by Shut-In appeared first on F3 South Cary.

6 men ran various distances on the treacherous terrain of Lake Johnson. We all made it back alive…eventually. MIAGD.

The post 202424 Q’d by Amway appeared first on F3 South Cary.

Brisk Saturday a.m. with fortunately not much wind to deal with. Decided to throw everyone off with an immediate plank into Ring of Fire. The ROF would feature prominently several times throughout. After starting off on the wrong side of the road, quickly course corrected for safety reasons into a warmup near the dock. Tour through Lochmere’s lovely, wooded vale passing an insanely bright red maple. Stopped several times for pax inspired original exercises. If everyone gets points, no one gets points. Some rock work by the dam and back to the flag.

Lots of announcements: World’s Greatest Maynard, Christmas Party, Thanksgiving convergence at Stonecutters, pre announcements for Tour de Lightmere, and a highly anticipated first F announcement to be revealed by Astro. MIAGD

The post 202423 Q’d by Fruit Loop appeared first on F3 South Cary.