Glorious morning at Point Break as 14 of us set off to conquer 11s Stairs and HRM while 2 dudes bro talked. Fairly certain this has never been done in SCary and won’t surprise me if never done again. Took way longer than anticipated and the Thangs held in reserve will be saved for another day.

Announcements – Poker, HG, WH ASS, Picnic

Prayers – Petey, Lisa, Uni’s brother, Quiver’s father, Coco Crisp (Carpex).

Love you guys

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Just a regular Monday at Kryptonite with the standard Krypto Pax and a top notch high tempo Q!

Moseyed up to the Chiesi building for thang 1…four corners with a round of merkins, then round of jump squats, then round of LBCs.

Thang 2 was a long mosey to the box office.

Thang 3 was a Repeato of thang 1 but in the 9000 building parking lot.

Speed mosey back to the flag to close out right on time. 3.9ish miles covered by the YHC.

Congrats to Ambassador Term Paper for breaking his own record for oldest pax to ever post at Kryptonite at 64 years 11 months and 20 some days. Come get some @Burt Reynolds!

The post 2025-03-24 Q’d by Astro appeared first on F3 South Cary.

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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12 showed up to waverly on St. Patrick’s Day to see what the Q had in store.

No flag, so no pledge. We set off with some back and forth runs to the fountain and then the road and back. To the fountain for warmups.

The thang…a pickle, two exercises, different pickle, add two exercises, different pickle, add two exercises and then a final pickle and add three exercises. Then start deconstructing. Exercises were:

Smurf jacks
T merkins
Picklepounder
Astrojacks
Tie Fighters
Reverse lunges
Irkins
CDD
Knerkin

Back to the flag area to reveal the beautiful Strava art and close out COT at 0615.

Praises and prayers for GM’s new job and prayers for rest in the Litter house. MIAGD, gents!

The post [ao-mon-88mph] 2025-03-17 Q’d by Astro appeared first on F3 South Cary.

7 SCary HIMs and 1 Peak City Voyeur met in the gloom and gave it there all on this beautiful crisp morning. Big tip of the cap to Kirkland and Term Paper for the inspiration for today’s beatdown. The game was simple. No FNGs, No disclaimers, no pledge. Off we went for a quick warmup as we weaved the balls and painted the lines. Standard warmup exercises. A couple rounds of merkins to get the blood pumping and then we were off. Down the trail to the fork in the road. Lo and behold the wheel of pain was waiting for us in all its glory. Something must have been wrong with the wheel today as it kept coming up MERKIN. We did a window wiper pattern down the trails where we did merkins at the bridge, the gate at top of hill, and the parking lot. Rinse and repeat until I almost passed out. Many hundreds of MERKINS were completed. No mailing it in today. effort given by all PAX. Ended with COT and peace pipe with Cheap Trick. Lots of fun and laughs this morning. MIAGD!

The post 2025-03-04 Q’d by Grisham appeared first on F3 South Cary.

A Q that’s been building for 9 months and like a long pregnancy the wait is over and a beautiful baby boy has arrived at 88 for a morning bootcamp with the HIM of SCary.

We did some motivators to warm-up along with some stretching for the cold temps.

The men then split up for some stairs and laps to include merkins, squats, LBCs, Ierkins, dips, and ALRSU, all for the March Madness Bros of course.

We got back together for a lap and then did some bear crawling, lunging, and partner merkins.

We hit another lap and got some Mary in.

By my count the workout had 120 merkins, not to include what a few guys called during Mary (do add accordingly).

It was an honor to be with you men today, even you, Big Red.

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When Astro asked me to switch Q dates, I was not sure what the workout may be. So I decided to Think Outside the box.

Pledge, mosey (wait the Q forgot his weinke)
Warmups in the church North drive. Kirkland’s words to rep count was approaching Chernobyl levels already

Pearls on a square string. Stops roughly every .25 miles.

Tempo merkins
Heels to heaven
Imperial walker
Nolan Ryan
Knerkins

Outlaws
Up downs
T merkins

Thank you for following along the new ground and the chance to lead. MIAGD!

The post 2025-02-28 Q’d by Kitty Litter appeared first on F3 South Cary.

Long haul with the Wheel to the T on the path with the park closed while the EC runners did their thing.
Started a minute late due to general parking chaos.
Brief pickle warmup before heading down the greenway to do a variation on the wheel of death with an exercise to complete at a destination ranging from .1 to .25 miles away
Hill 30 LBCs
Hill 10 Burpees
Hill 20 Jump Squats
Bridge Bear Crawl
Bridge Lunge Walk
Balls 20 Irkins
Balls 20 Derkins
Balls 30 Dips

The wheel did not let us down as we managed to land on all 8 options a single time which had us finish right on time.

Praise for things coming together with Yogi living situation.

Dumas – be sure to send Yogi your Venmo info so you can collect your $10.

The post 2025-02-25 Q’d by Term Paper appeared first on F3 South Cary.

A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

The post [ao-downrange-carpex] 2025-02-22 Q’d by Term Paper appeared first on F3 South Cary.

Warm Up: Standard: Hillbillies, Sir Fazio, Side Straddle, merkins, calf
Thang: Picnic Table Q: Shoulder shrugs, irkins, squats, leg raises, dips: repeato x’s 3. Mosey to pull up bars. Partner 1 does diamond, knerkins, wide, Partner 2 does 3 pull ups and chillcut.
Back to the shelter: sit ups, derkins, Bulgarian x’s 2
Circle up for Mary: PAX called Mary or lower back/glute exercises.
COT: Duck Donuts still on. Term is going to check out the route.
I enjoyed my quiet walk to Ritter this morning. Picked up HGTV on his way to Waverly. Enjoy and seek out quiet moments. Listen to what we are being called to do and/or work on.
NYBD opened at 7. We were able to meet at Harris Teeter. SLT topics discussed.
MIAGD. Be safe and enjoy the snow with your family

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