Everyone was ’ing Olsen’s fleece this chilly morning!   LARGE group and successful day. Quick lap around the church, with the opportunity to perform monkey humpers for those on their early commute.

We quickly moved into the patented F3 “4 Corner” Drill.

1st Corner:  10 Burpees, sprint to 2nd corner
2nd Corner: 10 Burpees, 20 Merkins, lunge walk to 3rd Corner
3rd Corner:  10 Burpees, 20 Merkins, 30 Mountain Climbers. Sprint to 4th Corner.
4th Corner:  10 Burpees, 20 Merkins, 30 Mountain Climbers, 40 Jump Squats.

We then caught our breath and split into two groups for Thang #2. Group 1 repeated 4 corners with American hammers, WWI, Astro Jacks and Freddy Mercury’s.

Group 2 got to live their best lives playing a quick game of Ultimate.

We then switched groups to allow Group 1 to live the dream!  

Standouts were Unitard’s one finger spinning, Astro’s ability to catch anything near him, Nugent at QB, and Claypool’s diving effort! Saw some other GREAT stuff out there gents!

Wrapped with a sprint to the trees and back. Sherpa gave old FLINTstone a run for his $$$. Not sure who won, but I’m positive I beat him!

Summer is almost here. School’s out for our 2.0’s. Prayers for many memories made this summer with our 2.0’s and the older ones find jobs or put in that extra effort helping Dad out! Also praises to our grandparents and for those who have already passed let’s celebrate their lives! And for prayers for Bubba’s son that he comes home safe and soon.

Have a great weekend gents! And don’t forget your holiday Murph!

Out!

The post 2023-05-26 Q’d by FLINTstone appeared first on F3 South Cary.

Great group of PAX this morning at Shephards Watch. Got up and running (briefly) before warming up. Decided to buck the trend of the limited run -AO. Took a tour of the grounds before doing a messy team relay of agility drills on the turf. Confusion ensued.

Thang 2 – pain train around the courtyard before heading back to the glad for COT.

Lots of prayers and praises. Special emphasis on kids.

Thanks for the opportunity this morning. MIAGD!

The post 2023-05-12 Q’d by Life Alert appeared first on F3 South Cary.

Somewhere around 6 PAX (with multiple regions represented) were out for EC this AM ahead of the beatdown. By the time we arrived at 5:29, we were 40+ strong and ready for all sorts of disclaimers and explanations. We welcomed FNG Mark and were off!

Warmup lap and exercises in the parking lot before we exited the lot to the south to pick up the greenway trail. We gathered in plank at the trail bridge. First thang – bear crawl from the back to the front. With a group this large, we went for one round and moved on. Offer stands to get bonus points for finding any trace of our presence via Nextdoor. Run up the hill back to the lot and gather in 4 groups at the Teeter lot and grab a coupon.

Second thang – my favorite new workout from 2023 so far courtesy Shipyard – THE BLOCKCHAIN. Possibly due to inequity in group size, but also possibly due to disparity in skill levels, some groups prevailed over others… by a sizeable margin. Burpees after each of two rounds. Coupons back to the flag.

Third thang – pain train four corners featuring:
Plankjacks
Urkins
Freddie Mercs
Flutter Kicks

We ended with Mary on the Move completing 100 LBCs along the way before we finished with a round of 100s.

We named FNG Mark – welcome to ‘Truly’!
Peak City claimed the ghost flag with 9 in attendance – a good showing from Carpex as well! The ghost flag will be at Bounty Hunters next week.
Announcements – buncha ways to support Cornerstone in Peak City. They’ve been good to F3 over the years.
Maynard 100 kicks off Monday. Note that if you do 100 F3 workouts, you still need to do another 6 pack to hit 106… the Maynard 100 will give you those 6 for free.
Prayers – lift up and remember the SMR guys this weekend.

I am continually grateful to be a part of this brotherhood – I know the ghostflag did a good amount of work this morning, but huge thanks to all the Thursday site Qs – Laloosh/Dowry for converging and Quiver/WahWah for building up this site over the last 4 months – to Captain Jack, Shipyard, and Adjacent for all of the metrics and achievements tracking (what a carrot that is), to Amway for setting that bar high last year, to Hermes for the encouragement back on the Cleaver about halfway through the streak, and for all the support, and to each of you that come out and post for each other when it would be extremely convenient to fartsack instead.

Come tomorrow morning, [I believe that it’s true that] Breezy has the opportunity to become your new active streak leader!

The post [ao-thurs-thunderstruck] 2023-04-27 Q’d by Jigglypuff appeared first on F3 South Cary.

Great morning. Started with the mission and pledge, then kicked things off with a bear crawl warmup mosey, followed a number of warmup exercises at varying tempos. Warmup mumblechatter was high.

But then it was time for the main event. We split into two groups. Group 1 was given sheets of paper with 10 exercises. They would do a minimum of 10 reps (max 20) of the first exercise, run from one sideline of the soccer field to the other, touch the line and run back, then do sets of the 2nd and 1st exercises, run across the field and back, then do sets of exercises 3, 2, and 1, and so on.

I’m the meantime, group 2 ran around the church and stopped to do 5 burpees at each corner. When they got back to the soccer field, the groups switched. We we did this until each group went twice.

By about halfway through, you could hear a pin drop.

Then we finished by doing a full circuit of all 10 exercises as a group.

Now for the “mind” part…

At COT I asked how many people did more than the minimum reps and not one hand went up. Then I asked how many people were in the shape they wanted to be in, and again no hands went up, including YHC.

We get up early in the morning to come work out. Let’s remember to make the most of it while we are here. If you are not in the shape you want to be in (not talking about appearance but rather health/conditioning), and you are not giving your max effort, you may need to change something.  We are all at different levels in comparison to each other, and that’s ok. But let’s push ourselves and each other to do the best we can.

The post 2023-04-21 Q’d by Amway appeared first on F3 South Cary.

6 PAX for a “Murph” prep workout.

Warmup
Ran 3 mins, stopped for 3x rounds of:
– 5 LBC
– 10 Merkin
– 15 Squat
Resume running.

Did this for 2.3 miles.

Welcome FNG Bodett! And shoutout to Skimmer was named yesterday and is back for more on day 2.

MIAGD men.

The post [ao-thurs-thunderstruck] 2023-04-13 Q’d by Nugent appeared first on F3 South Cary.

YCH came off a nearly two week sabbatical from F3 to lead this great group of PAX around Waverly Place. As usual, I prepped the night before to ensure everything would go smoothly and we’d get a full body workout. At 0530 I kicked things off by introducing myself and then asking if we had any FNGs, which we did. I recited the mission of F3 and then choked on the Core values, but wound up with 6 (more is better right?). We then said the pledge and were off.

Thang 1 (in the parking lot where Highland Games will launch Saturday 4/15 @ 0600) we did four corners which consisted of…
Round 1 – Standard Merkins 10 (Single Ct)
Round 2 – Standard Squat 10 (Single Ct)
Round 3 – Boat/Canoe 10 (Single Ct)
Round 4 – Shoulder Taps 10 (L/R = 1)
Round 5 – Burpees Started with 2 and increased by 2 each corner

We moseyed our way back over to the grassy knoll by Gonza, stopping along the way to attempt Ascending Testicles (cousin of ball to the wall), but wound up holding BTTW for 10 and moved on.

Once arriving at the grassy knoll, Pax grabbed a spot along the short walls where we did three rounds of erkins and dips. Then headed tot he upper lot for bear crawl burpess that didn’t go so well. We bailed on that and went back down to the grassy knoll for standard merkins and monkey humpers (one of YHC’s favs).

Heading back to flag for about 5 minutes of mary. Closed out with COT.

A lot of prayers and praises this morning and a few announcements, but forgot what the announcements were (I feel like it was something big though).

Lastly, welcome Skimmer to F3 South Cary. It was great having you join us. We look forward to seeing you more often now. Kudos to Dark Horse from bringing him out.

As always, I appreciate you all and the fellowship that comes with F3. Great morning and Great Day. Until next time!!!

The post 2023-04-12 Q’d by IC Light appeared first on F3 South Cary.