1 RC’er and 1 WC’er and 13 boots. The idea I had when I pulled up was triple nickels, but the where was not set. Pledge and off we go. Exited the park to the left on a whim and stopped after some uphill running for a warmup/stretch.

Mosey to the stairs/deck for Triple Nickels. Merkins at the bottom, Nantan Jump Squats in the middle, French Burpees at the top of the deck. 5-7 rounds were completed.

Mosey to the most pristine parking lot in SCary for some partial Dora partner work. 60/120/180 with a pickle up the hidden ramp.

We had time so we did a partner out and back in the lot with 80%+ OTW back in.

Finally back through the woods towards the flag. A few Mary calls and HAND!

TCP Sawgrass tomorrow, HG shirt order nearing the end (2 days), HG25 4/19, Picnic 4/27. MIAGD!

The post 2025-03-14 Q’d by Kitty Litter appeared first on F3 South Cary.

5 mile run with a group of F3 stallions. This backblast is brought to you by First Bank… if your not banking with First, you’re last. Also brought to you by #LetsChamber, Wu-Tang banger, 36 styles of danger. Bring da ruckus today fellas!

The post 2025-03-11 Q’d by Trickle appeared first on F3 South Cary.

Some dadgum stallions out there runnin around that boot lookin thang. Needed a spur on that there boot to get up them miles but these boys gotterdun. Good ol’ chatter and gossip and whatnot. Aint enough for you? Shoot, go run that 5k/10k in Peak City this weekend. Sumpin special coming up in the 3rdF here shortly. Yall have a blessed day

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

A very rare Q from me thanks to @chanticleer! But it was fun. Pax showed up for a wonderfully crisp 3.5 mile Regency run that included 423 feet of elevation, Merkins, Squats, and a classic speedy Indian Run to close it out. Prayers for @Enhancements son who has surgery today. And prayers for my dad on the one year anniversary of his death. MIAGD!

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

A quick exchange of pleasantries with the 6 @ 6 crew and we were off into the morning.

The cold came back into town while 5 pax moseyed around the Lochmere vicinity for a solid 7 miles at 7am.

MIAGD!!!

The post 2025-03-02 Q’d by F3 South Cary appeared first on F3 South Cary.

As usual, there were many comments about the size of my winkie. What can I say, what I lack in hair, I make up in other places. Welcome to FNG Silos, who the Super brought out and who played football for the Fighting Camels. Luckily he eventually got Hermes jokes. Below is the workout. Prayers for my 2.0 Anderson and for healing of his foot, as well as to Yogi with the upcoming move. MIAGD!

Warm-up (5 minutes):
• Mosey to parking lot
• 20 arm circles (forward and backward)
• 20 SSH
• 20 IW
• South Cary Stretch

THE THANG (40 minutes):
The Thang This workout consists of five challenging circuits. Perform each circuit for 8 minutes with minimal rest between exercises. Complete as many rounds as possible (AMRAP) within each circuit.
Circuit 1 – Burpee Madness
Burpees: 10 reps
Broad Jumps: 10 reps
Star Jumps: 10 reps
Tuck Jumps: 10 reps

**MOSEY TO ROCKS**
Circuit 2 – Rock Chaos
Rock Curls: 10 reps
Rock Overhead Press: 10 reps
Rock Tricep Curls: 10 reps
Rock Russian Twists: 20 reps (10 reps per side)

**MOSEY TO PARKING LOT**
Circuit 3 – Insane Running Intervals
Sprint 50 meters
Walking Lunges 50 meters
Bear Crawls 50 meters
Crab Walks 50 meters

**MOSEY TO A WALL**
Circuit 4 – Bodyweight Challenge
Handstand Merkins (against a wall): 5 reps
Pistols Squats (alternating legs): 5 reps per leg
Spiderman Merkins: 10 reps (5 reps per side)
Jump Squat : 5 reps (modify as needed)

**MOSEY TO THE FLAG**
Circuit 5 – Core Crusher
Big Boy Sit-Ups: 10 reps
Leg Lifts: 10 reps
Plank Shoulder Taps: 20 reps (10 reps per side)
Low Slow Flutter Kicks: 50 reps (4-count)

The post 2025-02-27 Q’d by Kirkland appeared first on F3 South Cary.

7 took to the Doughcho (and crushed it) and 11 for the main event. The route was a lengthened version of my Q from last week at JRI. Very nice, flat route for the first 3.5 and then not so much for the following mile. Was a pleasure to run alongside you HIMs. Great to have Oofda back from his latest world travels and Trickle back to nearing full strength.

Announcements are plentiful in our great region. Praises and prayers for Hermes’ forthcoming mission trip with his 2.0. Prayers for all of us to make an impact on those around us. MIAGD.

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

What better way to start off my JIU 2025 Q season than with everyone’s favorite thang. That’s right, 9 brave pax conquered the Valley today for a set of 21s (properly counted this time). Merkins on one end, shoulder taps on the other (though not “all the way to the top” much to Trickle’s dismay). 5 squats at the bottom each time. It was noted that this was probably the most cumulative maximum effort given by the pax while traversing the valley. No mailboxing today. Nice work gents.
Shout-out to Yoga Mat for bringing Donettes to share at coffeteria

Announcements
-Sign Up for Merkin Madness
-Crazy Eights Ocho Challenge 2025 edition
-DDD 2026
-Highland Games (4/19) sign-up sheet coming soon
-SCary Picnic 4/27

The post 2025-02-24 Q’d by OTW (On The Way) appeared first on F3 South Cary.

This was a DAY. The EC event of the year, the cap of the 5th Q-6-pack of the month, a major announcement, and a major milestone for our young region. More in the NMS.

At least two cohorts for the WGECOcho, and at least one ruck cadre partaking in the EC options this. Somewhere around 30 gathered at the flag to welcome FNG Leigh, hit the core principles, and head out. Warm up lap around the pool lot island, and gather near the flag for warmups.

Find a partner on your way to the clubhouse and grab a coupon. Two laps around the pickle. First do murder bunnies, next do lunge walks. Non coupon partner runs around till you meet, then swap.

Next thang, supplement our collection with pain sticks, the off for the Planters Wood culdesac. Stop at every mailbox for 5 squats and 5 presses. Swap some items at the end and head back via the greenway.

Coupon Mary, the follow HG to the new coupon location.

Back to the flag… then back for the six, the back to the flag. A very incremental PAX count (only rivaled by the old SNS-Maynard days). Somewhere around 32 is my guess (as I type this in Notes before loading the PAX names). We named FNG Leigh “Sioux”. Full name ‘[A Boy Named] Sioux’. Credit to Brie for the idea early on in the Ocho. Leigh independently referenced A Boy Named Sue when we pondered the spelling of his name at COT, so it was too good to pass up.

We only lost Petey between EC and ME, but we ran for a dang hour+, so granting posting credit.

COT was strong. R2R(2R) was announced, hit up Doula to HC. Reflections on those we’ve lost, but more critically, the ones we still have. Today continues to be a gift, so let’s not miss it.

The fun part for me to reflect on today was this – I think we saw a new milestone for South Cary in the PAX lifecycle. We had an FNG join, catch fire, accelerate, have unmistakable impact on the region at large, leave, start a region, and come back to visit… infusing energy into the last couple days. Thank you Doula for stopping through, it was awesome to see you again.

This week was fun!!! But as I’m sure AKOA can attest, I am very happy that it’s over. Till sometime next week y’all.

The post 2025-02-15 Q’d by Jigglypuff appeared first on F3 South Cary.

Slow and deliberate was the name of the game this morning. PAX assembled under the shelter lit by the warm glow of the extra lights @cauliflower bought. As we started additional PAX trickled in?! 5:15 means 5:15. So we all did 10 burpees. Then back to the regularly scheduled workout, already in progress. we warmed up with 20 merkins and 50 LBCs and 50 monkey humpers. Moved on to 1 minute holds of plank, chilcut, people’s chair, and the down position of dips. wash rinse repeat. PAX took turns walking the pickle carrying kettlebells. About 2/3s of the way through we paused to do stretching. We finished with a round of Mary and departed for coffee.

it was a lovely morning, thank you for the opportunity to lead!

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