And that’s all she wrote for the 3rd annual South Cary CSAUP; The 2024 Highland Games.

First things first, BIG UPS to the allstar SAG crew led by @HGTV. You HIMs made this entire CSAUP as effortless as it could be for the participating pax with the support you provided. The crew spent their time, energy, and even their personal funds making this happen for us. TY4FL. YHC, for one, feels surprisingly fresh after running the 12.5 miles and I am going to attribute that to the support crew.

Also a big round of applause to Poncharello, who travelled all the way from the other side of the county (Wake Forest Region) to play the bagpipes and send us running into the GLOOM. SCary is entirely grateful. After a short speech by our very own Nantan, Pocharello wowed us with his musical piece (star spangled banner) in theme with the Scottish Highlands. With that we picked up the shovel flags and collectively hit the road.

@Kitty Litter and @Jigglypuff led us to the entrance of the Greenway where we were instructed to do some warm ups and light stretching. A nice appetizer to what was to come.

First hiccup of the day when the peloton took a wrong turn and ended up on the wrong trail, which we quickly remedied. On the right path and a mile of jogging, we arrived at #ao-fri-slipperywhenwet.

Thang 1 – Our Qs @Amway and @Spayed had the pax teamed up in 3s and had each team find a throwing rock. One team-member handled shot putting the rock over a swampy field while the second and third team member performed dips in the shelter and bear-crawls in parking lot, respectively. When the shot-putter finished his turn, duties were swapped among team-members. 4 rounds and we were done. Winning team won the prize of having to do 5 less burpees than the 10 the losing teams had to perform. Mosey on to the next site.

Thang 2 – Arriving safely, we were greeted by the @Hallmark and @Water Wings at #ao-wed-pointbreak. We were broken up into several teams and we went team vs team pushing two vehicles up the parking lot. The pax were skeptical of the claim that the vehicles were separated in weight by a mere 10 lbs. This was one heck of an effort pushing those vehicles up a slight incline. Done and dusted, we all picked up the shovel flags and moseyed onto the next site a mile up the road.

Thang 3 – #ao-tue-flirtinwithdisaster was our next destination and the Qs here were @Joe Smith and @Banjo (Carpecker). Pax were divided into 2 and one half went to the muddy field near the Greenway entrance for some stubby log tosses while the other half stayed to do a round of caber toss. These strong man exercises were accompanied with Popcorn Marys. Tough stuff here.

Thang 4 – One of the few climbs in the route to reach our destination at #ao-fri-shepherdswatch. @Astro and @Flintstone divided the pax into 4 teams and YHC was marvelled at the efficiency at which the teams were assigned. Almost like grabbing a ticket at the DMV in the form of @Flintstone assigning each pax a number as soon as we entered the location one by one. Good stuff fellas. Tug-O-Wars was the main course here and the smiles on the faces of the pax made it known that we all had a jolly good time. YHC has a grievance that almost all the rounds were won by the team that was pulling on a slight downhill. Conspiracy theory maybe? Shovel flags in hand, the pax headed to the next site, the longest stretch of 1.6 miles.

Thang 5 – Arriving at #ao-sat-lochnload we were surprised to see flag poles, pallets, cinder blocks, ropes, and @HGTV’s smiling face. This surely meant he had something deviously painful in store for us and indeed he did. 4 teams pushed a pallet with a bunch of cinder blocks. The challenge was to go from flag to flag while pulling these pallets with one teammate on board. At each stop, we had an assigned exercise administered by a SAG crewmember. Tough stuff again.

Like the half-time intermission for any competitive event, we were rewarded with one at this point. A cornucopia of cut up fruit, rice-krispies, pickles, mustard, water, gatorade, etc. awaited us. YHC has another conspiracy theory that the guy who was in charge of the bananas accidentally bought plantains instead. I should probably have put eating those plantains as Thang on its own.

Thang 6 – Refreshed the pax were surprised by the unveiling of 4 heavy and dusty tires and a 12-foot long 4×4. This pole was used to carry those 4 tires all the way to #ao-mon-kryptonite and the pax were expected to chip in and take turns without ever laying the contraption on the ground. Running was kept to a minimum because of the awkwardness and weight of the whole operation.

Thang 7 – @Life Alert and @Texas Ranger awaited us at Java Jive and the makeshift #ao-wed-hulkamania site. We threw kickballs into surprisingly flexible and mobile human basketball hoops while lunges were performed for a make and burpees for a miss. It was deemed a race by the Qs so I don’t know if YHC saw even one properly executed lunge or burpee. Regardless, we can all agree that the human-basketball-hoop was the real MVP of this basketball operation. It wasn’t about the shot, it was all about how well the human-hoop moved to assist the making of the errant shots.

Flags on hand and the tire and pole contraption in our collective hands we were off to our final destination, #ao-mon-kryptonite. These final 1.5 miles were tough sledding, but in the end we all made it back, which YHC was grateful for.

COT: SCARY picnic on the 19th of May, various blood drives for you to be a part of, Respect and Honor week coming up, and the naming of FNGs Tide Pod, and Sunkist. Prayers and Prayers!

Float like a butterfly, sting like a bee. This is how YHC feels after completing the whole route wearing a 20lb ruck-vest (well, the floating part, not the stinging part). It was a great honor to be a part of this operation and once again I want to point the spotlight to the SAG crew. Even though they did not shed a single bead of sweat they still managed to become the MVPs of the CSAUP. Also great thank yous to all the volunteering Qs who showed us a great time all while challenging us at the same time.

Love to all.

MAKE IT A GREAT DAY!!!

The post [south-cary-highland-games-2024] 2024-03-16 Q’d by Sherpa appeared first on F3 South Cary.

16 brought their best this morning at Ritter park. The music was on point and YHC even received a compliment from Blue. I didn’t get through the entire playlist so we will continue on with the same theme next Q.

We also had a flyby from the other guys, they didn’t bring the black rifle coffee so that was a bit rude. @sherpa

A few notes:

Bottoms up carry around the pickle was ambitious

The pace was solid, we started strong with minimal mumble chatter

I need a better Bluetooth speaker

Prayers to the nantan family for a quick stomach bug recovery.

Check #2ndF for the picnic on may 19th and sign up

The post [ao-wed-hulkamania] 2024-03-13 Q’d by Sbarro appeared first on F3 South Cary.

Pop up bells at the Pavilion to test things out. Music ‘taboot.

In my head, I thought we’d take it easy (soft launch and all) by going with a more vanilla F3 workout approach —DORA but with bells. *I was very wrong.* It was bad medicine.

*THANG 1 — Traditional DORA w/ pickle (but with bells)*
100 – Pullover Press
200 – Squat Thrusters
300 – Kettlebell Swings

*THANG 2 – Park Bench Circuit*
20 – Elevated Lunges (back foot on bench)
30 – Step ups on bench (15 each side)
20 – Incline push-ups (hands on bench)
20 – Tricep dips
20 – Mountain climbers (hands on bench)
20 – Twisting Mountain climbers (touch knee to opposite elbow)

*THANG 3 – Leg Burn Ladder*
5 – Goblet Squat Thrusters
5 – Lunges + Squat Thrusters (each leg)
5 – Forward / Back Lunges (each leg) + Squat Thrusters
5 – Bob and Weave + Forward / Back Lunges (each leg) + Squat Thrusters

*Abbreviated Mary*
BellBCs

YHC took us out right as the shuffle blessed us with the sweet sweet sounds of Sarah McLachlan’s Angel. ‘Twas a moment for sure.

Bottomline… I think this has traction. Leaves open easy EC + coffee + Escalator convergences. Did’t even know who showed up for SWW until the end. I’m a fan. More details forthcoming.

*Playlist from the morning:*
– Tennessee — Arrested Development
– Ready or Not — Fugees
– Bombs over Baghdad — OutKast
– Blue Monday — Orgy
– Rebirth of Slick (Cool like Dat) — Digable Planets
– Faith — Limp Bizkit
– Let’s Ride — Montell Jordan, Master P, Silkk the Shocker
– This is a Cal — Foo Fighters
– Smooth Criminal — Alien Ant Farm
– Snap Yo Fingers — Lil John
– Regulate — Wareen G feat. Nate Dogg
– Angel — Sarah McLahlan (GLORIOUS)

The post [ao-downrange-other] 2024-03-08 Q’d by Augmented appeared first on F3 South Cary.

Had a loose plan for the Q in the hopper and then got a text from Staubach looking for a limited run for his flat tire. YHC obliged. I’ve really enjoyed working in the music at Hulk, so I had to get creative to make it happen at Slippery. HIGH potential for a Burt-level cluster Q. HIGH enough on the volume and bass to make Captain nervous.

The THANG. Draw a number 1-50. Then countarama to get your order number.

>From there, YHC called a Pax number. The number that person drew correlated to 1 of 50 possible exercises from the exicon generated by ChatGPT. That Pax then led the exercise *until their failure* and then on to the next one. We do so much of 10 of something, it felt good to mix it up. Back and forth between parking lot and pavilion if we needed the benches. The music traveled with us.

Fruit Loop was a stand out on the wide arm merkins. Amway on the one-armed burpees. Lotta lotta dips somehow.

Great 7800° EC turnout (even tho some didn’t catch the time adjustment). Couple of us even got the classic trifecta in (EC>ME>Elevator).

Great to lead. Threw my name on the Q sheet twice this week because I had been slacking. Encourage y’all to do the same.

Continued prayers and messaging about loving on your people and being there for those struggling, family and relationships. It’s real. Share some grace.

Music shuffle went like this:
Slippery When Wet – The Commodores
Should’ve Been a Cowboy – Toby Keith
Six Days (Remix) – DJ Shadow
Cowboy – Kid Rock
Started from the Bottom – Drake
Working Man – Rush
Wanted Dead or Alive – Bon Jovi
Nothanx – E-Town Concrete (this morning’s winner IMHO)
I Believe That We Will Win – Pittbull
Who Shot Ya? – The Notorious B.I.G.
The Box – Roddy Ricch
Fuel – Metallica

The post 2024-03-01 Q’d by Augmented appeared first on F3 South Cary.

Variety was on the docket today at Hulkamania. Both music and moves. Partner up for ac_count_ability.

*Luke Warm Up*
Brief Good Morning
Bell Good Morning

*Ascending Hot Potato*
10 Swings ReguLAR
10 Hot Potato
10 Cleans – each side
12 Hot Potato
10 Single Arm Swings – each side
14 Hot Potato
10 Shoulder Press – each side
16 Hot Potato
10 Snatch – each side
18 Hot Potato
10 Clean to Rack to Press – each side
20 Hot Potato
Pickle

*Leg Burn Ladder*
5 Goblet Squat Thruster
5 Lunges (each side) + Squat Thruster
5 Forward / Back Lunges (each side) + Squat Thruster
5 Forward / Back Lunges (each side) + Bob and Weave + Squat Thruster
Pickle (Smartly bailed on the series repeato moving up to the next rung of 10 counts on this one)

*The Core*
10 Plank Pull Throughs – 3 moves each
10 North to South Planks – each side
10 1/4 Turkish Get Ups – each side
10 Wood Chopper – each side
10 Dead Bugs
10 Plank Rows – each side
25 BellBCs
Pickle

*Upper Body Blast*
10 Shoulder Press – each side
10 Drag Curls
10 Chest Press
10 One-Arm Rows- each side
10 Worlds Worst Merkins (truly the worst)
10 Upright Rows
10 Pullover Press

In hindsight, probably didn’t need the shuffle on top of the mashups. Caught a few hangers. Will play through a full mix the next time.

Prayers for marriages and families all around us. Folks are going through things you’d never realize. Love on your people.

MIAGD

The post [ao-wed-hulkamania] 2024-02-28 Q’d by Augmented appeared first on F3 South Cary.

Rock solid group of 15 today utilized the cinderblocks to our best ability and left feeling a little more swolt than when we started.
Supersets (4x thru) of:
1.) Sumo Squats/Shoulder Press
2.) Curls/Straight Arm Raises
3.) Chest Press/Merkins
4.) Dips/Step Ups/Calf Raises

In between mixed in some rope ladder walking merkins, walking block curl holds, a burnout round, and of course some core work.
Couldn’t ask for a better way to start the day with a better group of dudes!
MIAGD!

The post 2024-02-23 Q’d by Mayflower appeared first on F3 South Cary.

YHC loves EMOMs.

One Arm Swing x 8/8
Snatch x 8/8
Push Press x 8/8
Kickstand Deadlifts x 8/8 / Log Chop
Front Squat x 8/
One Arm Row x 8/8

5 rounds.

Mixed in some agility.

MIAGD!

The post [ao-wed-hulkamania] 2024-02-21 Q’d by Nugent appeared first on F3 South Cary.

Perfect temperatures and perfect sample of South Cary HIMS at SWW this morning for F3 Rewatchables: The Matrix 1 – 4 and the many other opportunities.

Matrix 1: 25th anniversary and greatest movies of all time. Long mosey, and then 25 of some of the greatest exercises of all time (SSH, IWs, south Cary stretch, merks, LBCs).

Matrix 2: slightly less great (but still a 13 yr box office leader and a worthy sequel), we did our part for the HCC and climbed Hemlock hill, stopping at every street light to complete some slightly less great exercises (hand release merks, jump squats, and boat canoes).

Matrix 3: terrible and so we did burpees for the remainder of the hill. Then continued on to the Zoom Room in the shopping center of @Water Wings’s arch nemesis. Unimpressed, we ran back down the hill to the flag.

Matrix 4 was forgettable and did not deserve an exercise in my workout. (190M budget; grossed 160M).

Thank you for the opportunity to lead. Enjoyed getting some miles in. MIAGD!

The post 2024-02-16 Q’d by Doula appeared first on F3 South Cary.

12 rolled their own kettlebell Q at Hulkamania this morning. Anticipation is high for PickUp’s VQ next week. Great crew – make it a great day. -CJ

The post [ao-wed-hulkamania] 202323 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

10 for 100 Swings + 2 Circuits of 12. Music: Iller by DJ Cobra. (I’ll add a link in the comments.) Prayers for Luke. No coffee bc our boy Blue is on the IR. Grateful to our brothers at PB for sharing theirs.

The post [ao-wed-hulkamania] 202316 Q’d by Captain Jack appeared first on F3 South Cary.