Some studs kicked things off with the Sherpa loophole EC, YHC not included.

For the ME we set off to the medical complex/old folks home. I was alerted that for 3 who attended 88mph this would be the second time this week. Perfect reason to attend an alternate Monday mid-tempo SCary workout! But I digress…

Theme of the Thang was “Spiraling Downhill”, an homage to our lives. After a few audibles to find the right pickle length, we settled into a non-standard DORA with the pickle being up the stairs and spiral back down the ramps.

We capped that by performing 1 McDuck. The PAX really struggled with the name.
Hustled back to the flag in time for a bit of Mary.

Great coffee and discussion of .
MIAGD!

The post 2025-04-23 Q’d by Spade appeared first on F3 South Cary.

Here it is. The backblast you’ve all been waiting for. What a day men. Just want to start with some acknowledgemtn of all the HIM that made this day possible. All the guys that stepped up to Q sites, Jigglypuff for taking the SAG Q, and the entire SAG team. Without those pax none of this would have been possible. TY4YL!

Let’s get at it though. What a gorgeous weather day for this 2025 version of The Highland Games. Couldn’t have dialed it up any better. After getting every checked in and assigned their clans for the upcoming festivities we kicked it off promptly at 0545-ish with Squeeze Bag on the bagpipes. THANK YOU Squeeze Bag for coming over and absolutely crushing it on the pipes this morning (check Nextdoor for a glowing review). Announcements made, pledge pledged, and Squeeze Bag played us off on our way.

Over to the Point Break side of Waverly for some warm-ups led by YHC. Pax were high in spirit and full of mumblechatter at this stage of the Games. Once properly warmed, including a full set of SCary Stretches which blew our visiting pax’s collective minds, off we set for the first proper thang at FWD.

Thang 1 – Homegrown took the lead at stop one assigning each clan a task. The tasks were, shotput across the back field, coupon carries down the greenway, dips/irkins/derkins at the bunches by pavilion, and rockwork. Each clan rotated through each station and crushed it. Nobody was taken out by a flying stone, so off to a good start. Let’s continue!

Thang 2 – Lengthy mosey all the way to the home of the premier 0530 Friday AO, Shepherds Watch, for some Ultimate Frisbee led by the pax formerly known as Spayed. The clans paired up and had admittedly a ton of fun. Lot’s of slipping, sliding, spectacular defense, amazing catches, and of course, plenty of burpees for drops. Both teams claimed victory in the end and perhaps the true victor will never be known. In higher spirits than ever off the pax set for the next stop.

Thang 3 – Cross Tryon and head down to the top of the hill before the tunnel. Pax were gathered and WebMD took over. Pax were instructed to storm the tunnel complete with battle yells while running through. This was definitely one of the high points and the effect was truely nailed. Well done Web. Grab the rope and mosey down the greenway a ways for some…. tug of war led by WebMD and rookie of the year candidate Promo! Clans were paired up again and multiple rounds of tug of war were completed with a sprint in between each round. Pairings changed each time and resulted in some riveting mtachups. Indigenous peoples run to the end of the greenway and then regular mosey onto the next stop.

Thang 4 – Amway took the lead at the bottom of the dam hill, where lo and behold pain sticks were awaiting us. Pain stick dora-esque beatdown ensued. Each pax in the clan took a turn carrying the pain stick to the top and completed overhead presses to failure for points (one rep = one point). Bring the pain stick back down and the next pax goes. Pax at the bottom completed a Dora of 100 squats, 200 curls, and 300 rows. At one point Yogi decided to come up with his own method of returning the pain stick and almost broke multiple pax’s ankles, but thankfully nobody was hurt. Score was actually somewhat accurately kept and the winner was determined to be the Blue clan (Let’s go Blue clan!). Next up…. SAG STOP!

SAG team crushed the refreshment pit stop even if Chris R’s music did upset a gentleman who apparently sleeps in his polo shirts. Also, unfortunately (?) no plantains this year. Properly refreshed and refueled off we go for…

Thang 5 – One of the newer AOs launched in SCary is the Saturday morning 3rdF – The Accelerator that runs in conjunction with Loch N Load. The Accelerator is a 4-5ish mile run with a purposeful 3rdF discussion topic selected by the Q that week. Amway gave an overview and clans stuck together to discuss the topic of, “Which of the 3 Fs do you need to focus on most in your life right now?” I can only speak for my clan but the conversation was great, thought provoking, and really encouraging to hear other guys share. TY4YL in launching this great addition to our region Amway!

Thang 6 – Our Accelerator portion ended at Lochmere Village where none other than Fruit Loop was await us with a bucket of golf balls, how very Scottish. Next up was a golf ball relay race. Legs consisted of bear crawl golf ball push, merkins while holding the golf ball between your knees, bunny hopping while holding the golf ball between your hands with your palms down and not using your thumbs, and finally a lunge walk followed by tossing the ball into a bucket (10 penalty burpess if you miss). This was a ton of fun and resulted in many good laughs. But the fun wasn’t over, off we go!

Thang 7 – As we rolled into Ritter Park, the (un)official home of SCary, Kitty Litter took the lead. Clans were paired up and completed caber toss and giant tire flipping. At one point a tiny dog was almost impaled or flattened by cabers until successfully captured by HGTV (who proceeded to tell the lovely lady what all these crazy dudes were doing). Throwing logs and flipping tires is always a great time and this was another highlight for many of the pax. After we were done throwing heavy stuff around Shipyard stepped up and had a surprise for us… We needed the logs at the next stop, and there was only one way to get them there. One log per pax, and lets mosey. But don’t forget the flags!!! This ended up being quite the task and admittedly a lot harder than I thought it would be. TClaps to all the pax for carrying the logs and flags, nice work!

Thang 8 – Around we made our way to the back lot of the adjacent office park for what promised to be an experience with Shipyard at the helm. And boy did he deliver. With the help of CPR construction some pallet sleds had been created and were staged at one end of the parking lot. Our task, use the logs as rollers and pull the sleds to the other side, heaviest pax on top of the sled. At this point a lot of rule bending occured, but the Blue clan absolutely crushed it and completed the task to the letter of the law, and blue everyone out of the water. Well done Blue clan. Apparently according to Shipyard though, everyone lost and had to carry everything back to the start. This was arguably even worse than rolling the sleds down. Done and dusted time to head for home.

Our fearless SAG guide Astro on his trusty segway scooter led us back to Waverly where we were greated by the sweet, sweet sounds of Squeeze Bag serenading us with the bagpipes once again. Simply lovely. And with that it was a wrap.

COT: SCary picnic 4/28, 4-7pm, eating at 5:30p. See Sbarro for the sign-up sheet. SIGN UP!!! Several prayers lifted up.

Thanks again to each and every one of you for coming out this morning and making the effort to be there. Even moreso, thanks to each of your families and friends for putting up with us and the crazy stuff we do, the true heroes. It was an outstanding morning and an honor to your HG Q this year. F3 and this group of guys is incredibly and I’m lucky to have found my way here (shoutout to Astro for the EH almost two years ago now!). Way to crush it this morning!!

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I’m not sure how to describe this morning’s workout. I guess incredible experience for me to be in His story, to be able to step up, step out and share. You all make it better by being there. Carpex guys, Green Level, Peakcity, Churham….appreciate all you F3 men, wanting to be being part of His story, too. Receive the gifts. Keep your hands tight around it. Don’t loose it and please take all you’ve received today with you to share with others in your own way. Your friends, families this weekend. Keep it alive. We’ll do it again next year.

Welcome FNG 2 Chains !!

See most of you tomorrow HIGHLAND GAMES 2025

The post 2025-04-18 Q’d by H G t v appeared first on F3 South Cary.

I volunteered to Q at the F3Raleigh General Assembly before I knew it was going to be 44 degrees, oh well.
Not every day is leg day, but today is! The warmup consisted of some light leg stretches, mosey, warmups, and more stretches.

Thang 1: 4 corners around the Governor’s Mansion x 2 rounds
• 25 Al Gores
• 20 LBCs
• 15 Monkey Humpers
• 10 Homer to Marges

Thang 2: Zig-zagged across the Halifax Mall, stopping to perform 10 jump squats at various points for a total of 5 sets.

Thang 3: Stair climbers x 2.5 rounds:
• 15 Calf Raises at the bottom
• Lunge walk back up the steps
• 15 Toes Down Squats at the top (a @Shut-In special)

Thang 4: 10 x 10s x 2.5 rounds:
• 10 Squats at the top of the hill
• 10 WW2s at the bottom of the hill
• Lunge Walk back up the hill the last time

It was a good group of guys. Saigon Sam was visiting from Florida, knows Hello Kitty, and may join S. Cary’s Stations of the Cross tomorrow. MIAGD!

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5 PAX set out in head to head competition with the rival workout group at Walnut Street Park. Things got ugly real quick with the nunchucks and battle axes coming out.

Just kidding, us nerds celebrated National Tax Day. Mosey, warmups, and then tax trivia courtesy of the IRS. The PAX had to work together to answer each question. They were threatened with a penalty Motivator at the end, but each answer they got correct earned them a reduction from the starting point of 10 on the Motivator count. They soon figured out this tax trivia was IRS propaganda and the correct answer aligned with the most “favorable” answer, which helped.
The PAX fared well, but still couldn’t deduce how many cocoa beans a rabbit cost in ancient Aztec culture.
We ended with 2 on the Motivators count.
Oh yeah, we did some running and exercises as well.

Always a great time with the MDCH crew.
MIAGD!

The post [ao-tues-mojodojocasahouse] 2025-04-15 Q’d by Spade appeared first on F3 South Cary.

Good times at JIU this morning! We traveled into the Valley with some warm-up along the way. The PAX were confused about the Q’s counting of 4’s and 9’s. Eventually, Tinker Toy guessed it that YHC recently turned 49 yrs young. In the Valley, we climbed out 4 times w/ 4 merkins at the bottom & 9 WWII’s at the top. We then picked up Hank at the bottom because there is no dog left behind in F3.
After the Valley, we headed back to the flag where some Easter eggs and spoons were waiting. Several Easter egg races ensued. It would take too long to explain, but Renfield won . Somehow being a dentist gave him an advantage . After that, we did some rock work and it was time to finish.

COT: Stations of the Cross workout Friday, CSAUP Saturday, prayers for Wah Wah’s father and for us all to live each day for God’s glory.

TY for the opportunity. Little rusty, but felt great to Q again!

The post 2025-04-14 Q’d by Texas Ranger appeared first on F3 South Cary.

Robust group of HIMs this morning, including 3 from peak city (one of whom identifies as Carpex) to discuss marriage and being a good partner for your wife.

After a masterful preamble talking about the ways we are partner and the 5 love languages, things got controversial. A certain pax refused to weigh-in on ways he is a good partner because “it’s not a partnership, it’s a union”. After some back and forth we determined that it was somewhat semantics and that Union does not start with P, so partnership would be the framework…or else that pax was welcome to leave!

Good discussion ensued with many pax bringing positive contributions. Couple takeaways:
-leverage synergies – our strengths and weaknesses are not our M’s. That’s a good thing.
-show appreciation and gratitude for what your M does for you and your family
-learn your M and how she receives love and show it in that way
-communication is key
-quality time is important
-set yourself up for a good marriage after the kids are gone from the house
-do regular “check-ins” so you can get laid

Appreciate the insights and engagement, gents!

The post [3rdfescalator] 2025-04-11 Q’d by Astro appeared first on F3 South Cary.

The seed was planted last week. The rain was the perfect opportunity to stay put and push the limits. The preblast provided fair warning — Simple. Vanilla. ◆ Lots of swings.

Lots of swings = 750 of ’em

There were plans to hit 1000.

We detoured a bit for “rest.” Partner swings with irkins, dirkins and dips. Then a leg ladder. Then MORE swings (much to Fruitloops dismay I think)

Props to Badda who finished off his Ocho with 100 swings. He should probably get bonus points.

The music was classic and heavy to match:
Iron Maiden – The Trooper
Metallica – For Whom the Bell Tolls
Ozzy Osbourne – Mr. Crowley
Judas Priest – Breaking the Law
Led Zeppelin – Whole Lotta Love
Black Sabbath – Heaven and Hell
Iron Maiden – Hallowed Be Thy Name
Metallica – Fade to Black

The post [aoswwingers] 2025-04-11 Q’d by Augmented appeared first on F3 South Cary.

The SCary PAX converged this morning at a true fitness mecca: Waffle House. Thanks to the genius of Yoga Mat for dusting off this CSAUP a mere two weeks ago and bringing the crazy idea back to life. It went kind of like this:

1 big and dense waffle
2 eggs
2 pieces of buttery toast
Hash brows/grits (def not tomato)
Bacon/sausage (def not ham)
5K (3.00 to 3.16mi depending on watch and route)

Various techniques were observed to get the food down quick. Thread your favorite below.
A good time was had by all and amazingly no one reported a Merlot.

Awesome to have Petey and FNG Cutco join us.
MIAGD!

The post [1stf-convergence] 2025-04-08 Q’d by Spade appeared first on F3 South Cary.

These 8 HIMs weren’t scared of a little rain, and good thing because it turned out to be a beautiful morning.

3 for the EC.
For the ME, moseyed around the sheep loop and executed warmups in the usual spot. Headed to the shelter for non-standard DORA consisting of 100 derkins, 200 step-ups (L+R=1), 300 dips. OTW was highly skeptical of my L/R counting, seeking clarification numerous times.

For thang 2 we grabbed a rock and traveled the sheep loop with periodic exercises, working our way up to rock yo body.

Great way to start the week.
MIAGD!

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