6 of us did bootcamp today, the other 5 ran and joined us for COT.

For bootcampers, the thang:

Mosey to parking lot of Redeemer Church
**Side straddle hop / Imperial walker / Mountain climber /
Mike Tyson pushups
**Partner up / run opposite directions around parking lot / When you meet, do 10 hand slap merkins…. stop after 3 laps

Mosey to stoplight at bottom of Kildaire hill
**1 squat at bottom, run to Hemlock Bluffs and do 10 LBC’s
**2 squats / 9 LBC’s , etc.
**end this early when Q realizes what time it is

Mosey back to Ritter
**Tabata workout in parking lot until 6:30 (rotate between merkins, squats, LBC’s, mtn climbers)

Announcements:
Highland Games
South Cary Picnic

Prayers;
Family from Oak Grove Elementary who lost their mother this week

Thanks for a good workout this morning, gentlemen. Have a great day and weekend (……and go Tar Heels)

Cheers,
Thurston

The post 2025-03-21 Q’d by Thurston 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.

Our man Wah Wah is having technical issues so I’m posting on his behalf. It was a glorious day at Thunderstruck and Wah Wah brought the pain. Surprisingly long warm up mosey followed by warm ups and multiple exercises. Pickle around Stonebend and wind up at the cones of pain. Alternate bear crawl and lunge walk between with exercises are each.

Another pickle and back to pick up the cones, phew. BUT WAIT, the cones get set back out for some ladder drills with iterations of backwards run, karaoke, and high knees. Another round of exercises at each then off for a mosey. At which point we pick up LIFE ALERT! Back to the flag for some Mary and HAND.

TY4YL this morning Wah Wah!

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It was a beautiful morning in SCary and 24 strong posted to take advantage! The clock struck 6:30 and a disclaimer was stumbled through. The pledge was pledged and we left the parking lot on a slow warm-up mosey. Some went right, most went left down to the tennis courts for some flying warmups.

Half ran the pickle, half AMRAP’d the called exercise.
SSH
Mountain Climbers
Plank Jacks

Depart the tennis courts and over to the first round-about. This is where I called Dora’s pet mouse, “Speedy Gonzales”.
12 burpees
24 Merkins
36 squats
While your partner sprints the round-about.

Then we did an 8+2 up the hill to the flag. 8 steps bear crawl, 2 merkins, wash, rinse, repeat to the flag.

At the flag repeat the “Speedy Gonzales” on the larger round-about
12 burpees
24 Merkins
36 LBC’s
Afterwards, reverse it.

Drop down for SCary stretch and afterwards, slow mosey to the bottom of the parking lot.

Rolling sprint up the parking lot to the flag, recover mosey around the round-about and back down the hill.

Rolling sprint up the parking lot half the distance and then circle up for popcorn Merry. We finished up with an @amway honoring set of 20 Merkins.
PERFECT!

NMS
– Perhaps the weather is such to put away the oodie till next season
– Shoutout to @amway for putting on a spectacular F3 challenge – the bar has now been set pretty high
– Thank you for all who posted this morning! While yes, I do enjoy the energy of a smaller group, you just can’t beat the energy of a large group on occasion.
– As discussed in COT we have an amazing culture in SCARY! We each contribute to that culture one way or another and we shouldn’t take it for granted.
– I am honored to count each of you in my circle of friends!

The post 2025-03-08 Q’d by Yoga Mat 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.

3 -bros and 9 bootcampers came together on this beautiful Wednesday morning for a rare but vaunted Yogi Q.

(20 burpees + 1 mile around Waverly Place) x 4 = EPIC BEATDOWN! @Frenchlick even did an extra lap so he was close to 5 miles. Probably a #ao-wed-pointbreak mileage record. Thanks to Yogi for bringing the this morning.

COT – Prayers for @thurston’s marathon coming up this weekend. We also had the longest COT ever, so another record also probably broken. That was quite a Yogi speech. Many thanks to @bubba, the F3 pastor without a purpose, the prayer warrior , who took us out in style.

MIAGD!!!

The post 2025-02-26 Q’d by F3 South Cary appeared first on F3 South Cary.

7 for a rainy slog through Stonebridge. The theme was ‘find all the things that Jiggz lost’ – a round plate, a pain stick, another pain stick, a CMU, and a kettlebell scattered throughout the neighborhood. One metaphor in my head was ‘the things I’ve forgotten and relearned over the years’. The metaphor spoken aloud, however, was Pokémon Go. This felt more fitting (and easier to overlay), so we’ll go with that. Although I’mnot sure which Pokemon is most pain-stick-like ¯\_(ツ)_/¯

After collecting all the items with Merkins and Squats as the pearls on our string, we moved as a group up and down Chaumont Hill while the two unencumbered PAX ran down and up the hill to lap us. Finally head back to the flag with the items. Load some in my car, and French Lick was gracious to return the items borrowed from ChrisR’s pile On The Way back to Lochmere.

Lifted up Dowry’s dad and GravelMouth’s job search. 2 stayed for coffee… but they carpooled so coffeeteria was conducted on the road. Still delicious, reigns.

RAINY MORNINGS ARE THE BEST!! Nowhere to hide from the suck. I feel like 50% of my rainy workouts have been at Thunderstruck too… which means you definitely fail your dome inspection. Nevertheless, site Q kept us safe and with flag today, so, redemption. MIAG[Rainy]D!

The post [aothunderstruck] 2025-02-13 Q’d by Jigglypuff appeared first on F3 South Cary.

Great crew for the Sunday Slowzy, and while there was a stretch of the Regency loop where we started going a little too Fastzy, we managed to get things back under control and keep Captain Jack (mostly) happy (I think). MIAGD.

The post 2025-02-09 Q’d by Amway appeared first on F3 South Cary.

And just like that AKOA week comes to a close. Some may reflect on this as SCary’s first CSAUP of 2025. Some may reflect on it as the most fun they’ve had all year. Some may reflect on it with disdain and an attitude of good riddance. Some may even still be asking themselves, what is AKOA Week?

Astro kicked things off this morning with some attempted deception involving multiple laps around the upper lot until finally heading towards the dock for warm-ups. Upon the mosey to the dock who should appear but Kitty Litter, OTW, and Amway at various locations each calling their ‘signature’ exercise. Fairly standard warm-ups with the inclusion of the Rick Rude which left Texas Ranger in tears, then passed off to the cat who may be on his 9th life.

Kitty Litter took us down to the disc golf pickle for some AKOA four corners. By now I think you know which exercises were called.

OTW took us over to the rock pile for some rock work and TAKE THE HILL (which was more of a tiny bump to Pick Up).

Amway led us back to the pool for How Well Can You Keep a Secret burpees, Last Man Merkin-ing, and Mary.

Thanks to everyone who participated in and supported this endeavor. Part of what makes this group great is not taking ourselves too seriously and pushing each other to do more than we thought we could. This week accomplished that and shoutout to the guys who completed a full AKOA week. Now who’s ready for part two?

The post 2025-02-08 Q’d by OTW (On The Way) appeared first on F3 South Cary.

AKOA week continues. Beautiful brisk morning at Point Break, with a little bit of something for everyone, Cleaver-ites, Ruckers, and Bootcampers. Problematic numberz (probably because of the nut milk advertised at coffeteria.

Anyways, welcome FNG, so mission and core principles. Off we mosey to the Shake Shack lot with an extra loop for good measure. Warm-ups near an unexpectedly sketchy 4-Runner. At this point a new F3 Game was created, look for it at an AO near you soon, Yogi and Bubba-isms Bingo. Looped around the lot again, down past whole foods (and the sketchy 4-Runner for a second time) and onto the green to find…..

THE WHEEL OF PAIN (core-centric edition)
Spin the wheel, 20 of called exercise OYO followed by a big pickle around Shake Shack. Halfway through we needed to balance some things out so merks and squats to restore said balance. Continue on until all exercises had been called. More squats and merks then back up to the big lot. At this point Kirkland was bemoaning the lack of AKOA exercises, so Astro Jacks, Stiflers Mom, American Sledgehammers, and Cat Scratch Fever were all called. Back to pick up the wheel (which Gravel Mouth bore upon his back) and then to the flag.

HAND
Welcome FNG Ratatouille

HDHH TONIGHT! 1730-1900 at WELD

Praises for Marge heading home from the hospital and prayers that in home PT goes well.

The post 2025-02-05 Q’d by OTW (On The Way) appeared first on F3 South Cary.