16 showed for this VQ in the blustery gloom this morning. Started out with the Mission, core principles, FNG welcome and the pledge. Mosey to the EC loop for parking lot warm up of SSH, Merkins, Hillbillies and arm circles (not sure of official name spelling). Mosey to Craft for some Dora fun..LBCs, plank jacks and Stiflers Mom. Back to the church for 4 corners…Merkins, jump squats, heels to heaven and CDDs. Comments may have suggested too much running for this VQ attempt :). Finish with a round of Mary and FNG naming. Welcome CrossHairs! Thanks for allowing me to be your fitness leader this morning!

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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.

6 souls came out for a St. Patrick’s Day themed workout. Rain started just prior to our start. First was the Pledge and then we moseyed across the way for some standard warmups for a 17 count.

We then headed down towards the holler better known as the Valley for the thang.

Four Leaf Clover (Lucky #7 reps at each leaf):
Leprechaun lunges
Rainbow (Ranger) merkins
Pot o’ gold (plank) jacks
Whiskey WW2’s
Dublin Dry Docks (CDD) in the center each time we passed through.

Made it back in time to get a sprint in up to flag and some 17 rep Mary exercises called out by the PAX with rain starting again before we finished.

Highland Games & SCARY picnic announced. Prayers sent.

MIAGD

The post 2025-03-17 Q’d by Homegrown appeared first on F3 South Cary.

11 PAX ventured out to witness the birth of a new age for the virgin Q of the year. Like Madonna I was touched but not for the very first time! A few PAX ventured in from their EC runs unaware of the beatdown to ensue. The mission was recited without error and the core principles were close, with the COT helping this newbie fill the gap. After the pledge, a short kettlebell jog (it was discussed if we should just kb run the whole time), and some warmups we moved right into it. Workout was 10 exercises, 60 on, 30 off:

Halos
Merkins
KB swings
Leg raises
Overhead press
Goblet squats
Plank pullthroughs
Reverse lunge
Rows
RDLs

Rinse and repeat with some Latin club dancing during the 90 second break. After a short farmers carry around the pavilion we circled up for the final event. Once Eminem started, the PAX knew there was something good in store. Final exercise was a 4-minute AMRAP – 10 Bicep Curls, 10 overhead tricep extensions, and 6 burpees. While Astro stopped after one set of burpees it was determined that he wasn’t mailing it in due to the 5-mile EC run!

Sweaty and out of breath, we circled up for announcements and prayers and praises!

Announcements- highlands games shirt orders to be placed ASAP, South Cary picnic sign up still open, Highland Games Saturday before Easter (sign up sheet open).

Prayers and praises – prayers for my M’s grandma’s health battles. Prayers to lift up Petey and be with him through this time of need. General needs for strength and guidance in our everyday lives.

Looking forward to the next Q opportunity. MIAGD!

The post [aoswwingers] 2025-03-14 Q’d by Promo appeared first on F3 South Cary.

Record crowd at Stonecutters this morning, where the the only rule is there are no rules (so I learned). Apparently your shoes don’t even need to match.

The PAX enjoyed a bespoke Wheel of Pain experience involving various locations around the park, unique modes of transport, and AMRAP exercises. Favorite quotes include: “that’s a long way to karaoke”, “derkins, really?”, “reverse lunge walk, is that a thing?” and “to the swings?”

Shout out to Unitard and Cauliflower for superb leadership on their Spinners Choice.

MIAGD!

The post [aostonecutters] 2025-03-13 Q’d by Spade appeared first on F3 South Cary.

Practice tonight at 6:45 pm. We’ll scrimmage against the other F3 team! Be there at 6:30pm. Location: Jaycee Park Apex.

The post [freeagents] 2025-03-12 Q’d by FLINTstone appeared first on F3 South Cary.

Small (kettlebell) workout group for men for the invigoration of male community leadership at Hulkamania this morning! We gathered together to get after it and answer the question of “how are you faring under the new Trump administration?”. No mailbox March in full effect!

Mosey and warmups and then on to the thang. The thang was rounds of 20 each of curls, tricep extensions, swings, overhead press, goblet squats, and pull throughs. Then a pickle of bear crawl or lunge walk (alternate between them). Another round of exercises and then pickle mosey. Then a round followed by bear crawl / lunge walk pickle and then a final round of exercises.

“One shining moment” started and we did some
Mary to close.

Playlist was custom. It included songs I like with a couple adds from my kids.

Standard announcements plus TCP on Saturday. Praises for 14 years of wedding bliss for the Sbarros, praises for Cauli’s daughter’s new job and prayers/praises for KL’s son’s surgery and recovery. MIAGD, gents!

The post [ao-wed-hulkamania] 2025-03-12 Q’d by Astro appeared first on F3 South Cary.

Temps were high, as was the workout tempo. PB flag is on the IR so we pledged to the CFA flag and took off for the grassy area for warmups, including the motivator led by Flintstone.

Thang 1 – 12 min of up and down the stairs. Except for one Pax who kept on modifying to do merkins at the bottom. HTSI.

Thang 2 – over to the building in the back for out and backs with exercises at each tree island. Run to the first island for 2 merks and 2 jump squats. Then run back to the start. Then to the second tree island for 4 of each and so on until we completed our 12 even only combinatorial set. Quick round of mary while the six came in.

Back to the flag for another Flintstone motivator! Then regular Mary.

Plentiful announcements. Prayers for Yogi.

The post 2025-03-05 Q’d by Astro appeared first on F3 South Cary.

What a morning!
We kicked off “no mailing it in March” with EC Merkins. A little music, a few merkins, a lot of conversation around “how many should we say we did”. YHC was a bit disappointed that my arch nemesis, @jigglypuff rolled in and knocked out a quick 100. (while @sanka sat in the warm car and napped – pro move!). It was 5:30 and time for fun!

I tried to launch into my workout but I was reminded by the PAX we had an FNG – so a pause to go into a little more depth. I think he got the gist of it. We identified the “top of the park” and proceeded to the bottom. At the bottom, a few rounds of warmup and onto Thang 1. As there is a deplorable lack of lightpoles in Jack Smith park, we chose trees. Run up the hill and at each tree, do a merkin and increment by 1. We found 14 trees. We “combinatorial” and came up with….dozens of merkins. Run back to the bottom of the hill and do it all over again with squats. Run back down to the bottom on the hill and move into Thang 2. – Prisoner run “catch me if you cans”. The first lap is merkins. The second lap was LBC’s. Then on to Thang 3. A quick stretch for rolling sprints between crosswalks. IMHO we DO NOT do enough sprinting in SCary. Mosey up to the top of the hill and circle up for popcorn Mary.

WELCOME Whaler! Did someone get him into Slack?

Notes:
@astro has put away his tights for the season
YHC has NOT put away the oodie
@jigglypuff had knot problems today
@shipyard will be doing Merkins on a plane

Always a pleasure to Q! Thank you for the warm hospitality at JIU!

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

STRONG morning. Perfect temps and F3 in full swwing.

South Cary stretches to start and then straight into THANG #1 to get the bell rolling. And since the kettlebell mile is all the rage, what better place and better way to get things started.

Thang 1: Kettlebell half-mile
Thang 2: Kettlebell Circuit
– Swwings
– Hunter Squats
– Pullover Press
– RDL
– Elevated Lunges
– Rows
– Clean & Press
– Goblet Squat Thrusters
– Woodchoppers
– Mosey

Thang 3: Repeato that Circuit, but add in rotations of:
– Dip Bars
– 40lb slam ball thrusters

Thang 4: Another Kettlebell half-mile and finish off with 50 straight swwings

Honored to lead. Great to get back out and see some familiar faces. Prayers for Open Concept’s crew. Gonna get after it in March.

Playlist Shuffle:
TV Off – Kendrick Lamar
The Largest – BigXthaPlug
Even Flow – Pearl Jam
Break on Through – The Doors
Carnival – ¥$
FE!N – Travis Scott
POWER – Kanye West
SICKO MODE – Travis Scott
Dirt off Your Shoulder – Jay-Z
Garden – Pearl Jam

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