I will be the 1st to admit my NC State  trivia may not have been completely correct but we did get a little bit more ripped because of it.   We started of with a mosey to the far side of the church for some Abe Vigoda’s,SSH’s and Merkins.  We then proceeded back to the Parking lot by the soccer fields and really never left. We did a series of out & backs and took a moment to remember those men that are struggling with mental health issues and that F3 gives you an outlet to communicate amongst your peers. We did escalating boat/canoes, WW2’s, LSF’s.  Laps around the large pickle were completed and many of topics were discussed.  One thing we did learn is Stephon Diggs will have a great season with the Texans @wide right.

We ended back at the flag with prayers  for @Unitards brother John who is having surgery and concerns over his insurance and a friend of mine who will be having heart surgery next week.  Thanks @Flounder for your excellent knowledge of NC States hoop trivia.

Have a good day and good luck State!!

Proud to lead you guys this am

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9 Gentleman followed me though a warm up and then over to the hills .
We did an accountability exercise around the circle with merkins and American hammers. Each time around the circle added one more.
Headed over across 1010 for the mailbox workout with bear crawls, lunges and broad jumps.
Back the the flag for pickle pounders.
Great coffee time and fellowship after.
Appreciate u guys!

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Disclaimer.
Mission.
Pledge.
Warm Up, usual stuff.
Double 7’s. Burpees and Jump Squats
Moroccan Night Clubs.
Yacht – Dingy
100’s
Motivator
Eskimo Merkins.
COT.

Thanks for having me for Respect Week in Scary!

Till next time,

Burt Reynolds.

The post 2024-04-03 Q’d by Burt Reynolds appeared first on F3 South Cary.

Just enough for the over betters as 19 of us gathered for a “Walker” workout.

Walker run (bataan death march style) with last pax doing 3 walker irkins and then catching up to pass the coupon to the last guy in the line and moving to the front. It went better than expected.

Arrived back at the shelter with pax alternating between scented candle loop and doing various exercises, Walker accompanied the pax on the loop.

Stationery 11’s with Irkins and Dips.

Repeato of Thang 1 with new exercises

Quick Mary

Announcement – HDHH tomorrow to celebrate Astro completing the 72 hour fast. SCary picnic May 19th.

Prayers and Praises – OTW and Elevation Church plant. Captain Jack relocating temporarily to the far north. YHC not losing a finger.

MIAGD

The post 2024-04-02 Q’d by Term Paper appeared first on F3 South Cary.

Really not sure how to better, in words, what we experienced this am. Walking through His final moments, stopping at each station, reading the story and how it can apply to ourselves, and then doing an exercise, it’s a powerful, moving experience. Difficult to capture and replicate something like this. But we do things like this to learn and gain more experience to better ourselves in His name. Thank you all for being a part of this workout.

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3 of us put their big boy on this morning, flipped the to the weather forecast, and showed up to AO-BackInBlack in the light . We conquered puddles of mud, window-shopped around the Garmin building and safely made it back to home-base with plenty of time to spare. BLIMPS, 11s, and an indian-run were on the program.

COT – Continued prayers for Henry. Prayers for those who need prayers around us. Grateful for the F3 family and what we do here. SCary picnic 5/19/2024; be there.

MIAGD!

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Today was focused on strength. We mixed in some agility and power movements, as well as some isometric holds. Start from the ground, work your way up.

The post [ao-wed-hulkamania] 2024-03-27 Q’d by Nugent appeared first on F3 South Cary.

Another glorious morning at Jack It Up, the only SCary AO with sheep (which we didn’t see). A small but solid group of HIMs went to the Valley to face death today. All came out alive after a perfectly executed set of 14s (or 22s depending on how you do math) + bonus burpees, on the way to a better them and a wonderful week. All downhill from here gents.

The post 2024-03-25 Q’d by OTW (On The Way) appeared first on F3 South Cary.

We enjoyed a purrrrfect feline themed workout this morning.
Not really.
Pledge and mosey to large Koko lot for warmups and then to Garmin lot for the thang inspired by Yoda of Raleigh. It kicked my butt the first time and I was seeking redemption. PAX had to execute 40 burpees, 80 hand release merks, and 160 heels to heaven in order. They could take a break anytime but had to run up the hill and back down as their break. Wrapped that and then executed some squats and calf raises on way back to the flag.
I am pleased to report the peaceful transition of power at BiB carries on.
MIAGD!

The post 2024-03-21 Q’d by Spayed appeared first on F3 South Cary.

13 Jacked It Up on this crisp Monday morning!

Big honors again to Sherpa and the SAG crew for an excellent Highland Games. Everyone was feeling it today.

We pledged and then took off for a warm-up down and back to the cul-de-sac. Crossing the street was no easy feat due to “oncoming traffic” which pushed the PAX to move it a little faster than expected.
So safety being top priority we did a quick “Chicken All You Got Sprint” back across the street.

Thang 1: 4 corners. 5,10,15,20
Merkins, Squats, LBCs, Merkins.
Thang 2: Rock Your Body. Run the pickle.
Hinge, Row, Clean, Squat, OH Press + Triceps.
Thang 3: Suitcase Carry/Mary
2 – 35lb coupons carried by the PAX who calls the Mary.

Announcements: SCary Picnic May 19th. Ritter Park. Sign up!

Changed the question in COT today: Who needs breakthrough? And for what? Left some space. Thank you men for sharing (Tink, Hall, Sherp). Continued prayers this week. Be there for each other, for your people, spread the love. MIAGD!

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