21 HIM showed up on a fine humid morning lol.  A good contingent for the EC’s to get the morning sweat started.  At ME time, a few Beige Bros set their sights on the Kildaire hill for some repeats and the rest of us moseyed off toward the parking lot at Java Jive.  A few warm up exercises were done and then we moseyed over to the bottom of the stairs.  Partnered up and the folks at the bottom did squats oyo and the other partners ran the stairs to the top, stopped for 10 squats and the back down to switch out.  Repeated that for five rounds.  Next mosey was down Kildaire to the bottom of the hill.  Hill repeats for 30 seconds with A skips, B skips, high knees, heal touch runs and carioca with each side.  That gave us just enough time to get back to the flag at the bell of 6:30.  Over 3 miles covered and a lot of sweat!  Prayers for Life Alerts family and all unspoken prayers.  It was a great morning out there with everyone.  Go out and MIAGD!

The post 202307 Q’d by Chops appeared first on F3 South Cary.

13 guys seeking a good sweat to kick off the weekend converged onto SWW this great morning. 6 for the EC, 4 for the run only option and 9 for the ME.
After a mile warm up loop, the 9 were treated to an admittedly FIA inspired workout, Partner Up, Partner 1 does 20 reps of an exercise while Partner 2 performs a hold (plank, squat, etc). Switch once P1 finishes. Once both done, then 20 merkins and mosey a lap (turned into sprint a lap the last 10 minutes)
Did 15 rounds of this with Merkins descending each round. 195 merkins in total.
Flawlessly executed by all.
Announcements: Get out and post this coming Wednesday for Summer Solstice.
Prayers for all Dads this weekend and for the ability to show our kids what a true Dad is.
5 star coffeeteria and fellowship to wrap it up.
MIAGD and Happy Fathers Day to all!

The post 202316 Q’d by Mayflower appeared first on F3 South Cary.

9 bootcampers and 2 mall walkers showed up. Mostly focused on core today. Warmed up and headed over to the bridge, stopping on the way for balls to wall and derkins on the rail. Bear crawled over the bridge, held chilcuts for awhile, crawled some more, chilcut… Over to a nice hill for 7s with Turk n Burps and Australian Snow Angels with HGTV helping us display perfect form. Jogged back, mixing in some silent squats and finished with 46 low slow flutters in cadence.

Let’s help Quiver out with his food (or cash for food) drive. Great work to our FNG this week Brie for going hard in his first week of F3!

MIAGD!

The post [ao-thurs-thunderstruck] 2023-05-18 Q’d by Trickle appeared first on F3 South Cary.

10 for a kettlebell circuit.

PAX Paired up and ran a short pickle while the other did:

1. Squats
2. RDL
3. Swings
4. Overhead Press
5. Curls
6. WW2

Finished with a burn out of pull-ups.

Prayers for Staubachs Father in Law Peter, and Rock Lobsters friend Clay.

Make it a great day, men.

The post 2023-05-12 Q’d by Nugent appeared first on F3 South Cary.

Nice beautiful morning at Thunderstruck…no flag though.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazios, seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. PAX Choice of 1 minute run, squats, or burpees. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Kettlebell Swings
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Rock Your Bodies
7. Kickbacks
8. Homer to Marges with bell
9. Weighted WWIIs
10. Bent Over Rows
11. IYTs
12. Goblet Squats

Burnout with 15 shoulder-tap merkins.

COT –

ANNOUNCEMENTS

Peak City Cornhole Tournament 6/3. Check slack.
TCP Sawgrass tomorrow

/ PRAYERS/PRAISES

Clay battling prostrate cancer
Cole (15 yo) who has religious OCD
Debbie who has lost her husband
Chewie and M traveling this weekend
Chewie 34 days Q in row.

MIAGD MTFBWY

The post [ao-thurs-thunderstruck] 2023-05-11 Q’d by Chewie appeared first on F3 South Cary.

Cardigan for an EC run. 8 for main event. It was arm day. We worked with the 8” concrete masonry units (aka cinder blocks).

Fng Augie Dog (Alan) found us from a Facebook group.

Perfect weather morning!

The post 2023-05-05 Q’d by Hermes appeared first on F3 South Cary.

The theme of the day was the number 5 as YHC made the PAX suffer for the 5 goals the Canes scored against my Devils last night. Brief warmup which included 5 control freak merkins and exactly 0 imperial walkers.

The main thang was a pain train of 5 merkins at each station. It wasn’t long before everyone was feeling it. There was a healthy debate over how many total reps were done. Term Paper was keeping us honest and making sure no stations were skipped. Then repeato with 5 WWII’s at each station. Back to the flag for some Mary. Closed out with 5 control freak buzzsaw chillcuts.

At COT we talked about the issue of mental health which Skipper raised at SNS COT yesterday. We all face various types of challenges, and if things become too much to bear, talk to someone and get whatever help you need. Let’s be sure to be there for each other and support each other and reach out to guys you haven’t seen in a while.

Afterward, Chutes and Ladders introduced YHC to the wonders of Circle K coffee.
MIAGD.

The post [ao-thurs-thunderstruck] 2023-05-04 Q’d by Amway appeared first on F3 South Cary.

Somewhere around 6 PAX (with multiple regions represented) were out for EC this AM ahead of the beatdown. By the time we arrived at 5:29, we were 40+ strong and ready for all sorts of disclaimers and explanations. We welcomed FNG Mark and were off!

Warmup lap and exercises in the parking lot before we exited the lot to the south to pick up the greenway trail. We gathered in plank at the trail bridge. First thang – bear crawl from the back to the front. With a group this large, we went for one round and moved on. Offer stands to get bonus points for finding any trace of our presence via Nextdoor. Run up the hill back to the lot and gather in 4 groups at the Teeter lot and grab a coupon.

Second thang – my favorite new workout from 2023 so far courtesy Shipyard – THE BLOCKCHAIN. Possibly due to inequity in group size, but also possibly due to disparity in skill levels, some groups prevailed over others… by a sizeable margin. Burpees after each of two rounds. Coupons back to the flag.

Third thang – pain train four corners featuring:
Plankjacks
Urkins
Freddie Mercs
Flutter Kicks

We ended with Mary on the Move completing 100 LBCs along the way before we finished with a round of 100s.

We named FNG Mark – welcome to ‘Truly’!
Peak City claimed the ghost flag with 9 in attendance – a good showing from Carpex as well! The ghost flag will be at Bounty Hunters next week.
Announcements – buncha ways to support Cornerstone in Peak City. They’ve been good to F3 over the years.
Maynard 100 kicks off Monday. Note that if you do 100 F3 workouts, you still need to do another 6 pack to hit 106… the Maynard 100 will give you those 6 for free.
Prayers – lift up and remember the SMR guys this weekend.

I am continually grateful to be a part of this brotherhood – I know the ghostflag did a good amount of work this morning, but huge thanks to all the Thursday site Qs – Laloosh/Dowry for converging and Quiver/WahWah for building up this site over the last 4 months – to Captain Jack, Shipyard, and Adjacent for all of the metrics and achievements tracking (what a carrot that is), to Amway for setting that bar high last year, to Hermes for the encouragement back on the Cleaver about halfway through the streak, and for all the support, and to each of you that come out and post for each other when it would be extremely convenient to fartsack instead.

Come tomorrow morning, [I believe that it’s true that] Breezy has the opportunity to become your new active streak leader!

The post [ao-thurs-thunderstruck] 2023-04-27 Q’d by Jigglypuff appeared first on F3 South Cary.

9 got very creative with cinder blocks. Partner work was on fire and over 2 miles was covered. Prayers for keeping your children safe and your stress under control. 4:00 today for yard clean up. Check slack. It was an honor leading this group today. MIAGD

The post 2023-04-21 Q’d by Staubach appeared first on F3 South Cary.

We had 14 out this am… +\- 2

Most did the bootcamp, 2 rode their bikes, and a few sneaked in at COT.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazio/Fazio Sir , seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. 1 minute choice of pickle mosey , or burpees, or squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Hammer Curl to Press
6. LBC’s
7. Homer to Marge
8. IYTs
9. Kettlebell Swings
10. Chainsaw Rows
11. Kickbacks
12. Rock Your Bodies

The Burnout: 10 burpees and 10 shoulder-tap merkins.

MIAGW

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