Run, Warmup, 4 corners in Lifetime parking lot, run up hill, dips, run down hill, dips, back to the flag. MIAGD

The post 2025-05-08 Q’d by Dowry appeared first on F3 South Cary.

The nice weather brought 11 PAX out this morning regardless of the black diamond warning! We had one site Q show (something about being stuck in Charlotte for the other) but no flag so we started with a quick mosey over to the larger lot of Koka Booth for some warmups (Side shuttle hops, arm circles, merkins, Scary stretch). Awaiting us, were some props for a little friendly competition. We split up into 2 teams. At one end of the lot were 3 options of weights (50lb, 35lb, 20lb) worth different points (3, 2, 1) per rep. At the other end of the lot (about 200 ft.), each team selected one person to sprint to the props and pick which weight to perform squat thrusts. The rest of the group performed various exercises to meet them. We performed 5 rounds (different sprinter each round) with a decent mosey between back to the start.

Round 1 = burpee broad jumps
Round 2 = bear crawl
Round 3 = crab walk
Round 4 = lunge walk
Round 5 = Burpee double broad jump

It was a close battle to the end but team 2 (Joe Smith, OTW, Silos, Chops, Promo, Kitty Litter) took the Gold by a nose. 1st prize is……carry the props back to the COT! After one last sprint all PAX worked their way back to the COT for a round of Q called out by the winning team.
Great teamwork and camaraderie this morning all while getting a good full body burn!
Announcements: Highland games Saturday before Easter (sign up sheet on Slack), South Cary picnic sign up still open. Petey meal train sign up on slack.

Thoughts, prayers, and praises: Praises for Joe Smith for taking 1st from SCary region in the toughest mile competition! He inspired us all to be better this morning! Prayers for Petey as he recovers from his surgery and deals with any potential challenges still ahead. General prayer for those going through tough times right now.

It was a pleasure leading this group in the earlier hours of the morning! I might be getting a hang of this Q thing.
MIAGD!

The post 2025-03-20 Q’d by Promo appeared first on F3 South Cary.

3 EC’ed a KB Mile. 10 were there to start with the pledge and off we go. Mosey to the other side of the lake to warmup. Then a somewhat faster pace up the infamous hill to put out a fire.

Over to the deck for a demonstrated BLIMPS turned pain train. Wrap it up and down the stairs to the other stairs for some calf raises. Mosey down the dark trail to the lake and around to the bridge for a bear crawl. Continue on our lakeside tour to the back of the stage for yet another calf raise call. Back to the flag lead by a CJ sprint. HAND!

TCP Sawgrass Saturday, Highland Games shirt order, HG25 4/19, Picnic 4/27 sign up! MIAGD!

Reach out to someone who you have not checked on recently. It may be exactly what they need.

The post 2025-03-13 Q’d by Kitty Litter appeared first on F3 South Cary.

As usual, there were many comments about the size of my winkie. What can I say, what I lack in hair, I make up in other places. Welcome to FNG Silos, who the Super brought out and who played football for the Fighting Camels. Luckily he eventually got Hermes jokes. Below is the workout. Prayers for my 2.0 Anderson and for healing of his foot, as well as to Yogi with the upcoming move. MIAGD!

Warm-up (5 minutes):
• Mosey to parking lot
• 20 arm circles (forward and backward)
• 20 SSH
• 20 IW
• South Cary Stretch

THE THANG (40 minutes):
The Thang This workout consists of five challenging circuits. Perform each circuit for 8 minutes with minimal rest between exercises. Complete as many rounds as possible (AMRAP) within each circuit.
Circuit 1 – Burpee Madness
Burpees: 10 reps
Broad Jumps: 10 reps
Star Jumps: 10 reps
Tuck Jumps: 10 reps

**MOSEY TO ROCKS**
Circuit 2 – Rock Chaos
Rock Curls: 10 reps
Rock Overhead Press: 10 reps
Rock Tricep Curls: 10 reps
Rock Russian Twists: 20 reps (10 reps per side)

**MOSEY TO PARKING LOT**
Circuit 3 – Insane Running Intervals
Sprint 50 meters
Walking Lunges 50 meters
Bear Crawls 50 meters
Crab Walks 50 meters

**MOSEY TO A WALL**
Circuit 4 – Bodyweight Challenge
Handstand Merkins (against a wall): 5 reps
Pistols Squats (alternating legs): 5 reps per leg
Spiderman Merkins: 10 reps (5 reps per side)
Jump Squat : 5 reps (modify as needed)

**MOSEY TO THE FLAG**
Circuit 5 – Core Crusher
Big Boy Sit-Ups: 10 reps
Leg Lifts: 10 reps
Plank Shoulder Taps: 20 reps (10 reps per side)
Low Slow Flutter Kicks: 50 reps (4-count)

The post 2025-02-27 Q’d by Kirkland appeared first on F3 South Cary.