14 posted on a muggy South Cary morning as YHC took the Q and pursued the Ghost flag. The weather was less than ideal but the banter was fantastic, and the PAX of South Cary showed up and showed out.

warm up: short lap around the parking lot before the typical side effect warm up: Sir fazio and reverse Sir fazio, seal claps, overhead claps, and behind the back claps. Clap heavy as always, as the Pax can’t help but applaud a Side Effect Q.

The thang: 1 and only thang needed, YHC Qd a beatdown that was as almost as hard as the previous year has been for me.

“Crazy Dora”- Flag lot as the pickle, partner 1 runs while partner 2 works.
100 dive bombers,
200 burpees (you read that right)
300 Jump squats.

few finished it all (shout out to Silver fox and Badda)

Mary: Ms love Abs so we did a Pax called Mary circle with LBC, WW2, low slow flutter, and Superman.

announcements – golf sign up(we missed it)
Odyssey
South Cary camping

prayers/praises: Honeycombs daughter, health/wellbeing of others mentioned as well.

I can’t think of a better way to culminate 1 year in F3 than with a few hundred burpees/dissected burpees. Thankful for the Pax to meet me in the gloom for these crazy ideas.

see you soon SC

The post 202425 Q’d by Side Effect appeared first on F3 South Cary.

Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

Rooney Ghost Flag Week, Day #3 continued. No FNGs, disclaimer that I’m not a professional, pledge, one warmup lap.

Warmup: GMs, Seal Claps, IWs, Squats, Michael Phelps.

Thang 1: Humane Burpee (Juggernaut)
– 15 Swings / 10 Goblet Squats / 10 Merkins
– 15 Swings / 10 Goblet Squats / 9 Merkins
– 15 Swings / 10 Goblet Squats / 8 Merkins
– 15 Swings / 10Goblet Squats / 7 Merkins
– 15 Swings /10 Goblet Squats / 6 Merkins

Thang 2: Tabata x2
Curls
Halos
Lawnmower
R Cleans
L Cleans
Lunges
R Press
L Press
Triceps
Front Shoulder Lift

Thang 3: 4 exercises x20, x2
Pull Throughs
Dying Cockroaches
Chest Press
Lawnmowers

Mary: LBCs, Flutterkicks, Homer to Marge, Have a Nice Day, Announcements, Prayers/Praises

The post [ao-wed-hulkamania] 202428 Q’d by Rooney appeared first on F3 South Cary.

Travelling Sharknado, brought to you by Peak City’s finest (Rooney & Imp). A Bounty Hunters tradition.

After a quick recon, no FNGs, quick disclaimer, quick pledge, Jigglypuff left the BiB EC to go to Thunderstuck, and off we went.

To KoKo Booth big parking lot. Imp-led warmups: SSH, IWs, Hill Billys, GMs, Shouldertaps. Run to bottom of parking lot for: x5 burpees, x5 diamond merkins, x5 WW2s, x5 merkins, x5 scorpion dry docks.

SHARKNADO – 25 minutes on the clock, run a 0.14 loop in between the above exercises, give it all you got and keep repeating, count your score.

BTTW Ticket Booth Challenge – We essentially all watched Hermes. He won.

Run around another parking lot to waste time. Mary back at flag for Homer to Marge (called Alabama Prom Nights in Texas) and LBCs. Have a Nice Day. Announcements. Prayers/Praises. NMS in the thread.

The post 202422 Q’d by Rooney appeared first on F3 South Cary.

And that’s all she wrote for the 3rd annual South Cary CSAUP; The 2024 Highland Games.

First things first, BIG UPS to the allstar SAG crew led by @HGTV. You HIMs made this entire CSAUP as effortless as it could be for the participating pax with the support you provided. The crew spent their time, energy, and even their personal funds making this happen for us. TY4FL. YHC, for one, feels surprisingly fresh after running the 12.5 miles and I am going to attribute that to the support crew.

Also a big round of applause to Poncharello, who travelled all the way from the other side of the county (Wake Forest Region) to play the bagpipes and send us running into the GLOOM. SCary is entirely grateful. After a short speech by our very own Nantan, Pocharello wowed us with his musical piece (star spangled banner) in theme with the Scottish Highlands. With that we picked up the shovel flags and collectively hit the road.

@Kitty Litter and @Jigglypuff led us to the entrance of the Greenway where we were instructed to do some warm ups and light stretching. A nice appetizer to what was to come.

First hiccup of the day when the peloton took a wrong turn and ended up on the wrong trail, which we quickly remedied. On the right path and a mile of jogging, we arrived at #ao-fri-slipperywhenwet.

Thang 1 – Our Qs @Amway and @Spayed had the pax teamed up in 3s and had each team find a throwing rock. One team-member handled shot putting the rock over a swampy field while the second and third team member performed dips in the shelter and bear-crawls in parking lot, respectively. When the shot-putter finished his turn, duties were swapped among team-members. 4 rounds and we were done. Winning team won the prize of having to do 5 less burpees than the 10 the losing teams had to perform. Mosey on to the next site.

Thang 2 – Arriving safely, we were greeted by the @Hallmark and @Water Wings at #ao-wed-pointbreak. We were broken up into several teams and we went team vs team pushing two vehicles up the parking lot. The pax were skeptical of the claim that the vehicles were separated in weight by a mere 10 lbs. This was one heck of an effort pushing those vehicles up a slight incline. Done and dusted, we all picked up the shovel flags and moseyed onto the next site a mile up the road.

Thang 3 – #ao-tue-flirtinwithdisaster was our next destination and the Qs here were @Joe Smith and @Banjo (Carpecker). Pax were divided into 2 and one half went to the muddy field near the Greenway entrance for some stubby log tosses while the other half stayed to do a round of caber toss. These strong man exercises were accompanied with Popcorn Marys. Tough stuff here.

Thang 4 – One of the few climbs in the route to reach our destination at #ao-fri-shepherdswatch. @Astro and @Flintstone divided the pax into 4 teams and YHC was marvelled at the efficiency at which the teams were assigned. Almost like grabbing a ticket at the DMV in the form of @Flintstone assigning each pax a number as soon as we entered the location one by one. Good stuff fellas. Tug-O-Wars was the main course here and the smiles on the faces of the pax made it known that we all had a jolly good time. YHC has a grievance that almost all the rounds were won by the team that was pulling on a slight downhill. Conspiracy theory maybe? Shovel flags in hand, the pax headed to the next site, the longest stretch of 1.6 miles.

Thang 5 – Arriving at #ao-sat-lochnload we were surprised to see flag poles, pallets, cinder blocks, ropes, and @HGTV’s smiling face. This surely meant he had something deviously painful in store for us and indeed he did. 4 teams pushed a pallet with a bunch of cinder blocks. The challenge was to go from flag to flag while pulling these pallets with one teammate on board. At each stop, we had an assigned exercise administered by a SAG crewmember. Tough stuff again.

Like the half-time intermission for any competitive event, we were rewarded with one at this point. A cornucopia of cut up fruit, rice-krispies, pickles, mustard, water, gatorade, etc. awaited us. YHC has another conspiracy theory that the guy who was in charge of the bananas accidentally bought plantains instead. I should probably have put eating those plantains as Thang on its own.

Thang 6 – Refreshed the pax were surprised by the unveiling of 4 heavy and dusty tires and a 12-foot long 4×4. This pole was used to carry those 4 tires all the way to #ao-mon-kryptonite and the pax were expected to chip in and take turns without ever laying the contraption on the ground. Running was kept to a minimum because of the awkwardness and weight of the whole operation.

Thang 7 – @Life Alert and @Texas Ranger awaited us at Java Jive and the makeshift #ao-wed-hulkamania site. We threw kickballs into surprisingly flexible and mobile human basketball hoops while lunges were performed for a make and burpees for a miss. It was deemed a race by the Qs so I don’t know if YHC saw even one properly executed lunge or burpee. Regardless, we can all agree that the human-basketball-hoop was the real MVP of this basketball operation. It wasn’t about the shot, it was all about how well the human-hoop moved to assist the making of the errant shots.

Flags on hand and the tire and pole contraption in our collective hands we were off to our final destination, #ao-mon-kryptonite. These final 1.5 miles were tough sledding, but in the end we all made it back, which YHC was grateful for.

COT: SCARY picnic on the 19th of May, various blood drives for you to be a part of, Respect and Honor week coming up, and the naming of FNGs Tide Pod, and Sunkist. Prayers and Prayers!

Float like a butterfly, sting like a bee. This is how YHC feels after completing the whole route wearing a 20lb ruck-vest (well, the floating part, not the stinging part). It was a great honor to be a part of this operation and once again I want to point the spotlight to the SAG crew. Even though they did not shed a single bead of sweat they still managed to become the MVPs of the CSAUP. Also great thank yous to all the volunteering Qs who showed us a great time all while challenging us at the same time.

Love to all.

MAKE IT A GREAT DAY!!!

The post [south-cary-highland-games-2024] 2024-03-16 Q’d by Sherpa appeared first on F3 South Cary.

As pre-blasted Bacon was the theme. Those who left early missed out on the real stuff, but still partook
We did various pickles performing exercises as a group
Burpees
Astro Jacks
CDDs
Offset merkins
Nipplers

Big boy situps
American Hammers
Chilcut – extended version
Outlaws
Not so lazy boys

Finished with leg work pickle and Mary af the flag.

Enjoyed the big crowd despite betting the under.

Make it a great day!

The post 2024-03-08 Q’d by Term Paper appeared first on F3 South Cary.

Line was 21.5 and we had 21. The house always knows!

Mosey through the parking lot rows and over to the grass for some standard warmups.

First thang was an ode to all the stairs climbed at GWL, a #f3bets promo and HCC points three in one. Run stairs for 12 minutes and the over/under was set at 27.5. Pick whether you think more Pax will go over or under. 7 of the 16 pax achieved the over and several were unsure how many they did.

Next over to Rise for three rounds of DONUTS in celebration of the amazing donuts at OMG donuts by GWL.
Diamond Merkins
Overhead claps
Nolan Ryans
Urkins
Tempo Merkins (thanks HG for the assist)
Squats
Then run the donut

Back to the flag for quick Mary including both Homer to Marge and Concord Homer to Marge.

Announcements and prayers. Great to have reps from Carpex and Peak City join us today! MIAGD, gents.

The post 2024-02-21 Q’d by Astro 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.

38 posted at #ao-tue-dtp. SCary came to Peak City for a slightly Halloween-themed scavenger hunt. About 2.5 miles were covered by most, Franklin’s portopotty was visited, Term Paper dressed as a go go dancer, and half the teams found the pineapple. 10 Ruck This Way’ers joined us for COT. Big attendance for coffeeteria (thanks to the SCary guys that brought their carafes). Thanks for a great morning, Apex!  Happy Halloween

The post [ao-downrange-peakcity] 202331 Q’d by Shipyard appeared first on F3 South Cary.

Warmup: at Resurrection Lutheran for GMs, Sir Fazios, OH Clap, Calf Stretch. Thx to Kiffin for leaving pumpkins in the parking lot for a festive warmup.

Mosey to the road, past Ritter, monkey humpers at the intersection, then to that big lot.

Thang 1: Merkin Ladder. Sprog (sprintjob) to send of lot then 20 merkins. Sprog back then 19 merkins. We did this until 15 then released this was dumb. So audible.

Mosey back to Ritter with monkeyhumpers along the way.

Thang 2: In left parking lot, Forest to Sea (bear crawl then crab walk), 5 Marionettes (WW2s left, center, right), then lunge walk back. Repeato 3x.

Thang 3: Basketball court suicideladders x3 with LBCs, Boxcutters, & Dying Cockroaches.

Thang 4: Mosey the pickle twice then head to shelter. Irkins, Bluewater-led Bulgarian Split Squats, Dips. Mosey pickle and repeato.

Back to flag for Have A Nice Day.

NMS:

-Life Alert & Kiffin asked for me to Q back in the summer and I happily obliged. Im a Yes Man, just ask.

-Chipper seems skeptical on Kenny Pickett (I think he also called me Matt Canada once) PAX recognized that the Panthers may be in some trouble. Lots of fantasy talk too.

-Talks of five 3-ways in college.

-PAX were disappointed Macho Man Randy Savage didn’t show up.

-missed some of my SCary favorites this morning: Captain Jack, Full House and Hoppin John mustve fartsacked.

-it’s great to travel to other regions and meet new PAX and see old faces. Come out to Peak City, Q spots are open!

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