14 Bootcampers incl a couple of runners for Respect week and Birthday Q at SWW.

SSH
Michael Phelps
Cherry Pickers
Side Lunge
Apollo Ohno
Shoulder Taps
Yoga stretches

Thang1
Peals on a string arounf Snake Lake
5 rounds of 20 Merkins

Thang 2
4 Corners
Mosey between corners was mix of backwards run and Karaoke
Mountain Climbers
Erkins
Plank Jacks
Burpees

Thang 3
Plank Holds while going around horn to do 57 Merkins

Heavy Mumblechatter about AI spilling over from the EC run to the ME. Forecasts on timing of this resulting in Doomsday ranging from August/September to the Summer of 2250.

MIAGD

The post 2024-04-05 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

Under! 8 for beers, food, and fellowship at Carolina Ale House.

YHC is grateful that most of our respect and honor pax don’t appreciate free beer…or got stuck working late. But Bluewater and Staubach did.

Great to see you fellas out there tonight!

The post 2024-04-03 Q’d by Astro 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.

24 took to the court to celebrate a wolfpack win.   We started with some 4 corners exercises where we learned to count to 50 and celebrated each round of advancement to the Final 4.  Next we moseyed to the rock pile and celebrated the the 76 points scored last night and gave the option to run to various cones in between.  The Carolina come at 50 yards, the Duke come at 64 yards or the Wolfpack come at 76 yards.  We hustled back for COT.  Great time with you men regardless of your team.  Thanks for the opportunity to lead and kick off Respect week.

Prayers for Henry and marriages. MIAGD!!!

The post 2024-04-01 Q’d by Staubach 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.

The post 2024-03-29 Q’d by HGTV appeared first on F3 South Cary.

24 men ignored the weather forecast and showed up to push themselves and help push others. 18 ran the OCHO, many of those were VOCHO’s. It’s always amazing what some friendly nudging and EHing can push us to do.

6 stayed local for pearls on a string style beat down. The pledge, mosey to the boat ramps for a warmup, then mosey to the first stop. The plan was 8 reps of each and 8 stops along the route.

V-ups
Offset merkins
Copperhead squats
Hand release merkins
Outlaws

Start on the dry ground at Loch View to Sylvan Grove to the greenway. Run along the lakeside and back to Lochmere then back to the flag. 8 stops were executed! My watch showed 2.82 at the flag, the square root of 8.

Stations of the Cross workout at Ritter Friday, 4/1 kicks off Respect/Honor week, Family picnic 5/19.

Prayers for marriages, Henry and family, my friend Mike and family.

Rainy mornings are rare in SCary but they always add a little more to the gloom experience. It’s amazing to see how this group rallies in support when called upon. In the theme of the month for the F3 Nation, Mental Battle Month, No OYO! Lean on your brothers, whether its for a walk during a boot camp while injured or stressed, a personal struggle you may need an ear or advice on, or if you notice someone in a battle but not vocalizing it. MIAGD!

The post 2024-03-23 Q’d by Kitty Litter appeared first on F3 South Cary.

After the hubbub of the ECs and the -energy of the inaugural #ao-fri-swwingers was contained 3 went for the run and 5 departed for the bootcamp.

Mosey on the greenway towards the Lifetime Fitness area for a quick warmup. More moseying towards the back of Lifetime where we did a set of 7s with LBCs on the top of the street at a dead-end and proper squats at the bottom.

Once done, the pax took a hidden back pathway to the top of a parking deck. With the F3Agents softball season launch in mind this coming Monday, YHC revealed a softball themed 4-corners style workout. Each corner was a base and each pax got to swing the bat once in the form of rolling the . Roll a 1 meant a single, 2 a double, 3 a triple, and 4 a home run. Roll a 5 or a 6 meant 5 penalty burpees on the spot. The hitter got to pick the exercise and we performed 5 reps on 1st base, progressing by 5 reps for a total of 20 reps at home-base. Done and dusted and a in the W column YHC even led the pax for a curtain-call.

Indian-run through the massive parking lot, through the woods, and back to the shovel-flag with a minute to spare, which we used for a set of SCary stretches.

COT – The 3 man run-train was a tad tardy, but all was forgiven when @kiffin brought us some encouraging news about Henry. “It shall be done!” Continued prayers for Henry and the family. V- tomorrow from #ao-sat-lochnload. SCary picnic 5/19/24.

MIAGD!!!

The post 2024-03-22 Q’d by Sherpa appeared first on F3 South Cary.

JDI ran an out and back to Henry’s house where we stopped and said some prayers for him. Thanks for your support today. Some have asked if the family needs anything right now they have what they need, I’ll reach out if something comes up we can help with.

Prayers also for Stephanie in a recent accident has a long road of recovery ahead.

The post 2024-03-19 Q’d by Kiffin 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!

The post 2024-03-18 Q’d by Brie appeared first on F3 South Cary.

A beautiful morning with a fine group of HIMs at FWD this morning. After YHC met the mythical Cheesballs and discovered he wasn’t an FNG we got to it with the pledge and moseyed on our way into the woods. Stopped at the crossroads for some quick warm-ups then ventured to our destination.

We arrived at a peaceful MacDonald Woods park and took up station on the basketball court for some 4-corners Ten Rounds with Tyson-esque beatdown. Same exercise at each corner x15 rotating through upper/core/lower body between rounds. I severely overestimated the number of merkins possible after Amway’s beatdown yesterday but Flounder executed them all perfectly. After several rounds the park became somewhat more occupied as lo and behold our brothers from MDCH suddenly arrived on the scene to join in the fun. And another round later, who should come out of the gloom but our other brothers from JDI. A mini-convergence! The JDI boys even threw in some merkins to get in on the bootcamp fun.

Once sufficiently exhausted and dizzy from circulating the basketball court 9 times we moseyed our way back to the flag for HAND.

Announcements made, prayers shared.

Thanks for coming out this morning, it truly was an honor.

The post 2024-03-12 Q’d by OTW (On The Way) appeared first on F3 South Cary.