Wow! What a beautiful morning! TY to God and to the PAX for a great adventure over to the Birkhaven Hill. For some, it was the first time up the beast of that hill, but the beast was conquered, twice! Along the way there and back, we did mostly ab / core exercises with various PAX leading. Strong work, brothers!
COT: See you tonight for volleyball and bonfire and Bourbon. 7 pm. See 2nd F channel.
Prayers/Praises – Yogi’s daughter, college kids, keep leadership going.
TY for the opportunity. God bless!

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

Pledge
Mosey to Chaumont hill
Warmups – Possible new stretch introduced – name tbd
Merkin bowl – from one end of the Chaumont hill to the other – 5,10,15,20,25, and 30 Merkins alternating
Mosey past Fire Station into Glenridge, making our way to the greenway in Stanton Place
LBCs
Mosey to behind @Staubach’s old house – Squats
Mosey back to Ten Ten with a few drops along the way
Cut across the farm at Ten-Ten, mosey back to the flag
End with LBCs and Stretches
3 miles covered

Prayers for family, health, and that we get to do this daily. MIAGD.

Special K coffee and Smoreo’s were shared.

The post [aothunderstruck] 2025-05-01 Q’d by Snip appeared first on F3 South Cary.

9 Bootcampers and 6 Accelerators were out this morning. After Pledge we moseyed onto greenway for a partial neighborhood tour. We made 1st stop at cul-de-sac for warmups and then were back on the greenway to make our way over to the Thang: Triple Nickel w/ Merkins on the hill where YHC grew up. We then moseyed our way back to the flag with some Pearls on a String along the way just in time to squeeze a few extra Merkins in.

The PAX felt inspired to call several audibles along the way which YHC obliged. Fruit Loop gave his seal of approval of the tour. Great fellowship this morning fellas.

Announcements: South Cary Picnic tomorrow, Last push for April Leadership Challenge!

Prayers and praises sent.

MIAGD!

The post 2025-04-26 Q’d by Homegrown appeared first on F3 South Cary.

Started a few seconds late then moseyed to the Harris teeter for the main thang. Time to start getting ready for the Murph so partner Dora with pull ups, merkins, and squats. From there lots of moseying with random exercises and a 4 corners thrown in. Bubba particularly enjoyed the running and skipping. MIAGD

The post 2025-04-25 Q’d by Renfield appeared first on F3 South Cary.

Ten PAX gathered in the gloom of Stonebridge Village for an uplifting boot camp. We warmed up and floated over to Mill Pond dentistry an blew up a blimp in front of it while the proprietor was off wearing a BiB down the street.
The thang was a modified pain train starting at 5 reps and working our way down to 1
Burpees
Lunges
Imperial walkers
Merkins
Plank jacks
Squats

Headed back to the flag to find a very concerned Amway who worried about a potential asterisk, but we were on time for a Chillcut and COT.
Lots coming up this weekend and next.
Prayers for all
Enjoy your Thursday!

The post [aothunderstruck] 2025-04-17 Q’d by French Lick appeared first on F3 South Cary.

These 8 HIMs weren’t scared of a little rain, and good thing because it turned out to be a beautiful morning.

3 for the EC.
For the ME, moseyed around the sheep loop and executed warmups in the usual spot. Headed to the shelter for non-standard DORA consisting of 100 derkins, 200 step-ups (L+R=1), 300 dips. OTW was highly skeptical of my L/R counting, seeking clarification numerous times.

For thang 2 we grabbed a rock and traveled the sheep loop with periodic exercises, working our way up to rock yo body.

Great way to start the week.
MIAGD!

The post 2025-04-07 Q’d by Spade appeared first on F3 South Cary.

There was something for everyone this morning at South Cary’s premier Saturday AO. 8 runners ran, 8 boot campers boot camped, and 1 rucker rucked.
The boot campers made it down to the docks for standard warmups which quickly shifted to flying warmups because YHC didn’t want to cadence count any more.
Up to the road for what would be our thang for the day: counting the posts of the red railings that line the road. First section: squats, start at 1 and increment by at 1 each post until we get to the middle. There are 25 posts on that side of the dam, so 325 squats later we started on the other side, this time with overhead presses, to see if the railing was symmetrical. It was. After 325 overhead presses (and multiple amused drivers wondering what we were doing) we made it to the far side of that damn dam and could turn around and enjoy the sunrise over the lake.
Time to go back across. This time we did Paula Abdul’s (2 steps forward one step back) lunge walking 2 posts forward, running back one. After doing that for a bit, changed it up for time: run 2, lunge walk back 1. Made it to the middle bridge where the swans were swanning and the clock was ticking and started moseying back towards the flag, stopping a couple times for rounds of irkins on the railing.
YHC stepped in on the mosey back so we cut across the grass and slowed to a shuffle to wipe it off before a vanilla mary (LBCs, Chris R’s Cobras, Superman’s/Aussie Snow Angels). HAND as the runners returned to the flag.

Announcements: ASS Challenge sign up is locked, but all are encouraged to show up anyway; Highland Games and picnic are on the horizon.

Quote from Mark Twain: “Patriotism is supporting your country all the time, but your government only when it deserves it.”
I think about this for government and for the people more immediately in our lives. Support and love them all the time, even when their behavior doesn’t live up to their promise – and take that as an opportunity to guide and nurture them towards more appropriate action.

Good turnout at Chanticleer with a starskey by Petey .

The post 2025-04-05 Q’d by Shipyard appeared first on F3 South Cary.

10 burrito loving souls set off to celebrate National Burrito Day.

Mosey to Millpond for warmups and painting some lines on the way to Chipotle for the ME.
The thang was ladder style OYO, starting with first exercise, then pickle, then first + second, pickle, etc.

Burpees
Up straddle hops
Rockette hillbillies
Reverse crunches
Iron squats
Teacher merkins
One arm pickle pounders

The PAX enjoyed a custom early 2000s alt playlist while sweating it out. A dab of 1996 was mixed it.

Certified black diamond, black bean experience.
Circle K on point as always.
MIAGD!

The post [aothunderstruck] 2025-04-03 Q’d by Spade appeared first on F3 South Cary.

Loch n Load had great energy this morning as we all came together to get some fitness in our own ways on this fine Saturday morning. 12 bootcampers, 4 Accelerators, 3 ruckers, 1 Ocho’er, and a partridge in a pear tree.

YHC led the feisty bootcamp crew with the mission, disclaimer, pledge and then mosey to the dock for a quick warmup. Then we crossed the street and went down to the bottom of the hill where we found……THE WHEEL OF PAIN!!! How did that get there? Not sure, but it was looking extra Painful this morning.

We took turns spinning the Wheel and went through the exercises, which included:
– Run up the hill and do 30 each of dips, derkins, and irkins
– 40 WWI’s
– 20 pull-ups
– 10 burpees and run the pickle
– 50 merkins
– 50 L/R LBC’s and run the pickle
– Crawl bear up the hill
– And back to home base to finish with the last one, which was bear crawl pickle and all you got back to the flag.

Only about 2 miles covered, but we were sufficiently cooked by the end. Good to see Sanka coming out on a regular basis and was good to meet O.R. for this first time, with this being his second post. We’ve got a good thing going here, and it’s great to see it growing. Also special thanks to our new LnL site Q’s Jigglypuff and Morpheus for their top-notch performance their first week on the job. MIAGD.

The post 2025-03-29 Q’d by Amway appeared first on F3 South Cary.

On the morn of the 169th Loch-n-Load, a non-baker’s dozen emerged from the farthest corners of South Cary (and beyond) for the 2nd-ever Site Q transition workout at the illustrious Area of Operations. The PAX pledged and prepared for a lengthier-than-usual HG diatribe… which was boiled down to a ‘LETS GO’ and we were off.

Loop around Whisperwood when we encountered our first stroke of adversity – an enlimpened Site Q emerged on the warmup circle. After much groaning at the warmup choices, the group returned to Lochmere Drive and headed to the bridge for Irkins, Merkins, and Derkins IN THE STREET. T-Clap to our safety minded PAX for keeping us safe.

To the bottom of the hill and Tonnage took over. PTL. Rocks and Hills. Never easy! Back to the top and split off our walking contingent. Transitioned the Q to Morpheus, who took us to the newly minted Morpheus Drive for 7s – Merkins at the top, squat jumps at the bottom. Burpees til the 6 at the bottom until the transition to Jigglypuff!

Mosey back through the pickle area to the bball hoop. Shoot a free-ish throw, do 5 burpees if you miss. Mosey back to the flag, rejoining the walkers who were mid-air-hump. About 10s late though, so have a nice day!

NMS

It is a great honor to serve as Site Q once more, and so psyched that Morpheus is stepping up in this way. Super grateful for HGTV and Tonnage – the flag can be a heavy burden at times, but you have carried it with great leadership. THANK YOU for creating and driving forward a site that exemplifies all three Fs! Now excuse me, I need to go break my caps lock button…

pNMS

Today was HG’s 114th LnL!

The post 2025-03-22 Q’d by Morpheus appeared first on F3 South Cary.