Astro and Olsen went to Carpex to find the answer to the question everyone has been asking…”will Half complete his first post ‘Rona turkey??”. Thrilled to say the answer is yes!

Shut-in was also the Q and it is his birthday. There was a game that involved two teams, extended explanation, hiding cinder blocks, some exercises, talking about doing the game differently for round 2 and then not doing round 2, some running and some walking around. Choose your own exercise at each light pole on the way back to the parking lot.

Term Paper was sipping iced coffee with granulated sugar at the bottom and did not attend.

The post [ao-downrange-carpex] 202417 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

After our standard Shut-In warm up we hit the parking lot for Thang 1. It was an increasing 4 corners with the lap size and rep count growing. 5 burpees at each corner the first lap and then 10 squats, then 15 merkins, then 20 dying cockroaches. After each lap we did a quick high-tempo heartrate booster: bear crawl a parking line at the top do 5 stump jumpers, crawl bear back do 5 and repeat until you’ve done 5 line crawls total. First one done says ‘recover’ and we hit the next lap of the 4 corners.
Thang 2 moved us to the main Koka lot where we did my take of the Columbus Day Run around a short track of light poles.
Split into groups of 4ish and did sort of an Indigenous Run but the sprinter runs the opposite direction or performs exercises until their group is back. Set 1 sprinter did 10 monkey humpers and then ran, Set 2 sprinter did broad jump burpees until their team returned, Set 3 I don’t know if we got to it. Pax weren’t pleased with this Thang. It was my attempt to give them some running but they weren’t having it.
Thang 3 I’m not even going to explain but once it started to work I think the pax thought it was a decent Thang. Maybe not very high tempo though –but we were all moving or doing exercises nonstop.

All in all we stayed moving the whole time (except my long explanations), and my heart rate hit 176. That’s “OG high tempo” in my opinion!

Great being back at Krypto! I miss it a heck of a lot but w/o being able to run high mileage these days I gotta steer clear…unless I’m Qing hah!

Ghost Flag moves to Disturbing the Peace (Peak City) tomorrow!

The post 202414 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

Dowry and Amway delivered a masterful Q at the Mother Of All Beatdowns. Several current and former Nantans were in attendance, so the pressure to be perfect was on. And boy was perfection delivered.

Intro, mission, no flag so no pledge, then mosey around MacGregor Village and stopped for an excellent warmup by Dowry. Immediate accolades were given by the PAX. Then we did a combination pain train/suicides Thang which was very clearly explained and included a lot of stairs plus some merkin variations and other exercises. Happy Gilmore showed the he was clearly the smartest of this bunch. 10 minutes in, and many of the PAX were already gassed. Mission accomplished.

Then we moseyed to the big hill for some running up and down and more merkins. This was easy for the PAX to grasp.

Mosey to the big parking deck where we did an inflating and deflating BLIMP pain train. The PAX claimed they couldn’t hear Dowry’s explanation even though his voice was amplified with reverb effects in the parking deck. We mostly got it right.

Then Indian run the long way back, about 1 mile. When we arrived we did a round of Last Man Merkining, where we all merkin’d to failure to see who would last the longest. I’ll give you one guess who won. His initials are HG.

After a quick audible on the grass to avoid fire ant hills, the fast-thinking Amway moved to the parking lot to finish up with some bear crawls, crawl bears, and tuck jumps.

Any confusion that ensued was most likely due to the low average IQ of those in attendance, and definitely not due the very-clearly-stated instructions of the Q’s.

The PAX were an appreciative bunch, as they said TYFYL several times throughout. Not sure why they weren’t smiling when they were saying that, but we won’t worry about that because they were obviously so nice and welcoming.

Lots of announcements and culture stuff happening in Carpex this month, Q school, VQ week, etc. Other stuff happening all around…check Slack. Prayers for those affected by the hurricane and look for opportunities to help.

Thanks for the opportunity to lead. Always a great time with some of our favorite dudes from around the GCR. MIAGD!

The post [aomoab] 202403 Q’d by F3 South Cary appeared first on F3 South Cary.

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.

Great morning with the boys! Apparently my subtle preblast of trying something a little different reeled in some pax! Let’s see if it paid off for them!

Warm-o-rama lap around Whole Foods to the best turf in Scary.
– GMs, Daisy Pickers, Hillbillies, Merkins, SSHs

*Thang 1 on the turf:*
– Set o’ Sevens with bear crawling the turf to # of light poles and up the stairs for jump squats at the other end.

*Thang 2 – Deck Race*
– First we draw cards and do that many merkins until someone pulls the Ace
– Second, the guy that pulled the Ace straps on the rucksack, grabs the kettlebell and takes off up the stairs, around the Shake Shack, and back to the 88MPH parking lot
– Meanwhile…pax reset the deck and do exercises at the fountain based on the color card they drew (and rep count of the card)
– So round 1 was Block curls (black = block) or LBCs. Grab a card then take off for the fountain, do your exercises, run back to the deck grab yourself a new card, run back.
– THE GOAL: Clear the deck as a team before the rucker gets back.

We ended up getting 4 sets in I think? Or 5? The group only beat the rucker once. Most of the time we have 1-4 cards remaining. TCLAPS to Joe Smith, Bubba, Renfield, Homegrown who took a lap (did anyone else, sorry I’m forgetting! Fruit Loop did you?). The coupons were 35# plates and cinder blocks.

It was a good mix of fun and fitness. YHC enjoyed and had some good feedback. I think Bubba said it’s the best workout he’s ever been to in his life…or something along those lines. Probably will do something like this again!

100-90% for coffeeteria, thanks Astro for sub-site-q-coffee!

Always a good time heading “down range”…

NMS
– Kirkland and his mustache stroke.

The post [ao-mon-88mph] 202429 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

Today was my birthday Q and my identical twin (Choo Choo) made the trip from N. Hills to get our day started off right!

Started with the pledge and then some light leg stretches. Slow moseyed and painted some lines on the way to the Whole Foods parking lot to warm up. Imperial Marches, Side Straddle Hops, Good Mornings, S.Cary stretches, and finished with an unnamed exercise that nobody liked.

Moseyed around the perimeter of Waverly Place and then set up for Thang 1: 4 corners. 4 exercises were named but not all of them occurred at a corner. Gotta listen to the instructions closely!
• 25 Squats
• 25 LBCs
• Lunge walk
• 10 Monkey humpers
We then did another round of 4 corners identical to the first lap.

Thang 2 was similar to 4 corners but without the corners. We started in the feaux grass and make a lap to return to the starting point.
• 15 WW2s on grass
• 15 Calf raises on the stairs
• 15 Jump squats
• 15 Step ups on pool wall
We then did another round that was identical to the first circuit.

>From there, we moseyed back to flag with an “all you got” mixed in along the way. Mary Abs consisted of H2Ms and Low Slow Flutter Kicks before calling “Have a nice day.”

Easy Button joined us from Charlotte. Thanks for the opportunity to work out with a great bunch of guys!

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

7 for a 2.5-mile ruck to Hemlock Bluffs and back.

No announcements. Prayers for a Pax’s cousin’s surgery.

Coffee with the JDI guys and track star Sherpa.

NMS: Lots of societal ailments would be solved if more people started their day with a walk with friends.

The post [ao-tues-justruckit] 202409 Q’d by Captain Jack appeared first on F3 South Cary.

55 (again!) for a Ma Bell standoff at Danger Zone. Quite fitting to be amongst some South Cary friends in North Cary Park. Ma Bell’s impact has been felt every direction in this Super Region. We are all Carpex today!

The post [ao-downrange-carpex] 202428 Q’d by F3 South Cary appeared first on F3 South Cary.

Solid morning of work put in.
4 for the EC plus 9 more for the ME including long lost local Thurston who is hopefully getting back on the F3 horse.
Considered heading over to SWW to let the PAX settle the score but decided to let them off easy this time.

Moseyed across street for warmups then up to greenway to kick off the ABC themed workout. Each stop we performed an A, B, and C exercise. Some crowd sourcing was performed and the PAX came through. When we reached the tunnel we paused and completed a set of 7s with burpees and merkins. French Lick went beastmode as expected.
Made it back to flag in time despite some trepidation from a certain site Q.
Mid-tempo target was exceeded and good time had by all (hopefully).
MIAGD!

The post 202421 Q’d by Spade appeared first on F3 South Cary.

8 strong for a series of coupon work with pickle run in groups of 4. Had enough variety of dumbbells, kettlebells and weighted bars to provide moderate challenge to the pax. Music was played. We worked hard and fun was had by all. Prayers for YHCs family, Grisham’s friends family and all of the unspoken prayers on our hearts.

Be sure to post this Thursday for Summer Swolestice. EH a guy who has been absent.

Love you guys.

The post [ao-mon-88mph] 202417 Q’d by Term Paper appeared first on F3 South Cary.