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.

16 for swings and supersets. Friends from Carpex and Peak City were on-hand, plus some good bros from F3 Cherokee. Great crew – thanks for coming out.

The post [ao-wed-hulkamania] 2023-05-31 Q’d by Captain Jack appeared first on F3 South Cary.

It was a great morning at Point Break!

Warm-up: Good Morning , calf and pigeon stretches, seal claps . 10 burpees from Unitard. TYFYT.

Main Event :

HIIT AMRAP – 1 minute workout station. 10 second rest. THEN PAX Choice of 1 minute RUN , Burpees, or Squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Weighed Squats
7. Kickbacks
8. Weighted Squats  
9. Kettlebell Swings
10. Bent Over Rows
11. LBCs
12. Merkins

The Burnout: 15 shoulder-tap merkins.

COT:

ANNOUNCEMENTS:

Jiggly Puff #tomorrow with at Thunderstruck
May the Fourth Challenge – 5/4 at Bounty Hunters

PRAYERS/PRAISES
Chewie’s M 20 week baby scan tomorrow

“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” – President John Quincy Adams

MIAGD

The post 2023-04-26 Q’d by Chewie appeared first on F3 South Cary.

The pax headed south for a change of scenery. Right on Kildaire, right on Penny, right on Ederlee, right on Tryon, right on Kildaire, right into the parking lot.

Solid turn out boys!

The post 2023-03-28 Q’d by Water Wings appeared first on F3 South Cary.

17 PAX came ready for Form Week. YHC could not think of a better way to celebrate proper form than to deconstruct the Burpee!

After a quick warm-up, the PAX moseyed to the bottom of “Up around the bend” Strava segment (apparently there’s some sort of competition that SCary got roped into).

The Thang
Deconstructed Burpee at each corner around Lowe’s Food; 10 squats at Cary Pkwy/Thurston Dr, 10 leg thrusters at Thurston Dr/Wellingborough Dr, 10 merkins at Wellingborough Dr/Tryon, 10 leg thrusters at Tyron/Cary Pkwy.
Decreased by 1 on each lap for 4 laps.

Thang 2
Planned on some rock work to deconstruct the Rock Your Body, but ran out of time. But at least we got the 3 mile minimum in!

Mary
Plank work for about 3.5 minutes (apparently that was about 3 mins too long for some of the PAX…

Thank you men for allowing me to lead this morning!

Prayers for Oofda’s fam, Moore fam and MB’s friend Phil battling cancer.

The post 2023-02-21 Q’d by Water Wings appeared first on F3 South Cary.

South Cary welcome’d 17 PAX to it’s first Q school of 2023. A truly multi regional event with reps from Peak City and Carpex adding to the PAX. We had 1st and 2nd and Ambassador leadership present to round off the mix.

The mumblechatter was strong. The Mission, 5 Core Principals and many components of F3 were introduced to the PAX. Things like WHAT are the roles of leadership / HOW are they organized, WHO are they, do they do anything more than hassle the Q during a workout? Other concepts were introduced like WHY are there 3 “F”s, WHAT do they mean to a man and how can they be incorporates into one’s life like leading a workout or fellowship events, or leading events to help others in need and being mindful of “LIVING THIRD” (a concept the Q wanted to get to but ran out of time). More stuff reviewed like how to lead an exercise, counting cadence (or alternates). Finally, we reviewed WHERE to find more information on HOW to lead, how to SIGN UP to Q, for other stuff, and also HOW did this F3 thing start and progress.

The Q plans to lead more of these NOT to build stats but purely to meet a goal of invigorating the PAX, to fulfill the mission of F3.

There are a handful of guys leading us in “behind the scenes” stuff, namely this website and scheduling, online data, logo designs, yikes there is a ton of stuff. Shout out to those guys. They are working on a CALENDAR page for for now here are some milestones fast approaching…

ANNOUNCEMENTS:
1/27 – Green Level launch (F3 Pivot and crew)
2/2 – F3 Dad’s of Carpex -something going on there, ck with MamasBoy
2/24 – Bowling night (Badda)
2/25 – Duck Donut Dash (TermPaper)
4/15 – Highland Games CSAUP (LifeAlert)
4/16 – SCary Picnic at Ritter Park (AO: SWWet)

The post 202324 Q’d by HGTV appeared first on F3 South Cary.

YHC rolled in right on time at 5:29 to find a lot of empty cars, but no PAX. Initial thought was, “is this a 5:45 AO?” Nope, the PAX found a dry patch in Waverly.

5:30, let’s go!
Mosey to Whole foods lot for warm-ups.
Mosey to Drybar lot for Thang 1.

Thang 1: 4 corners with ascending Burpee Island. dying cocharoaches, CDDs, jump squats and hand release merkins (of course!). 4 rounds; 20, 15, 10, 5 count

Thang 2: Mosey to both covered parking decks, running through them for taste of what a dry beat down would’ve been like. Mary within eyeshot of both decks

Good to have Burt, Coney, Slugger and Yocal from Carpex, and Silver Fox from Peak City join us!

NMH: Rain ain’t no thing when you got a group of great guys with you!
50 degrees helps tho…

Prayers for Vegemite’s mom and praise for his M’s quick recovery.

The post 202230 Q’d by Water Wings appeared first on F3 South Cary.

a spectacular morning starting out in the old Chi Chi’s parking lot. big group took off down Tryon to the second home of Colonial Baptist. partner up. bearcrawls and merkins whilst partner makes two laps . 5x thru. back to former china pearl lot for more pickle work. some Mary.. oofda didn’t care for boat canoes. great group of men. coffee followed.

The post 202216 Q’d by Riptide appeared first on F3 South Cary.

Pop up kettlebell workout. With 10 kettlebells and 14 PAX, YHC had to get creative (although accused of lack of planning…I’m not salty).
A variety of sets were performed, indian runs or catch me if you can, farmer carries, Dora, more farmer carries.
Good showing for coffee and confirmed Shipyard did run 6 miles.
Prayers for One Four/Re-Entry and the Norwood family in Georgia.
MIAGD

The post 2022-05-19 Q’d by Water Wings appeared first on F3 South Cary.

Once Momento and Shipyard made their grand, late entrance; we continued around the parking lot for warm ups.
The SW grounds keeper had so much fun watching us dodge sprinklers heading to the courtyard, that he must have turned them on intentionally during the 4 Corner/Burpee Island work.
In honor of Earth Day, bear crawls through the freshly fertilized fields brought us closer to nature.
5 mins of Mary

Reminder to the PAX: F3 is always outdoors; rain, shine or sprinklers!

MEMENTO, you will be missed! Thanks for being a part of launching the greatest region this side of the Mississippi! Prayers for a smooth move out west

Highland Games tomorrow…. Let’s Go!!!

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