Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

The post 202427 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

Someone had to do it.
The music was an homage to this great nation of ours. Pickup kicked our ass as he usually does.

Coffee was mediocre.

Sign up to Q Hulkamania. Backblast are apparently optional.

The post [ao-wed-hulkamania] 202418 Q’d by PickUp appeared first on F3 South Cary.

10 in total dominated the parking lots of Ritter Park today. Everyone left stronger. Prayers for those in pain and prayers for those that are keeeping things inside. MIAGD

The post [ao-wed-hulkamania] 202411 Q’d by Sbarro 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.

3 foods and YHC played a round of CinderBall©️. After a brief warmup we grabbed some cinder blocks and a ball and made our way to a parking lot with less dumpster juice and divided into two teams. Team Cereal Pizza won 3-2. Come to SWW tomorrow to learn more.

The post [aostonecutters] 202405 Q’d by Shipyard appeared first on F3 South Cary.

Beautiful fall weather light kettle bell work out with pumpkin spice inspired music…four guys did ironpax

The post [ao-wed-hulkamania] 202404 Q’d by Schnitzel appeared first on F3 South Cary.

Nice easy stroll for most of us, except Trickle who somehow got stuck carrying a sandbag the whole time thanks to Water Wings. We covered about 2.5 miles on an out and back route which included a quick spin around the Wimbledon neighborhood circle as a conveniently unplanned homage to US Open. Thankful to be out there and able to keep our legs fresh for the runs coming up this weekend. Trickle can’t wait until next time.

The post [ao-tues-justruckit] 202403 Q’d by Amway 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.

We walked and tried to find a Waffle House but gave up and came back. Joined JDI boys for COT. MIAGD.

The post [ao-tues-justruckit] 202427 Q’d by Water Wings appeared first on F3 South Cary.

The inaugural Stingray EC kicked off the morning. YHC arrived back at 0527 to find the pax arriving or waiting.

Mosey to Whole Foods to warmup. Then a journey through the hidden stairs to the upper level and back down to the turf. Waiting for us by the fountain was a Wheel of Pain with 7 predetermined and 1 pax choice exercise. Spin from Honor to youngest, complete the exercise and each adjacent to it. Pickle in between each round.

Slide over to the cornhole boards. Spin the wheel. Miss the board 2 reps, on the board 1 rep, sink it and erase a rep. A handful of rounds and then another pickle and back to the flag for Mary. HAND!

We missed you Franklin. AmBRR 9/7, SAG crew still could use some help. MIAGD!

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