17 came out on this frigid morning to ride the F3 . A lot of running with a sprinkling of 11s (sumo-squats on one end and a heels to heaven on the other).

Made it back on time for a pretty wild COT.

YHC signing out and headed to The Oakwood 24.

MIAGID!!!

The post 202421 Q’d by Sherpa appeared first on F3 South Cary.

YHC dressed as our Nantan and executed a call back to these!

f3southcary.com/2024/09/13/202413-qd-by-jigglypuff/

f3southcary.com/2023/01/13/202313-qd-by-jigglypuff/
og.f3carpex.com/time-to-get-a-little-spooky/

Spookiness was the theme. Playlist in the thread.
Warmup by the greenway with lots of 13 counts. 
Mosey to the stairs behind WELD, pearlzing squats and hillbillies on the way.
Spooky Jack Webbs up to 13 up and down the stairs.
Pearled squats otw back.
31 LBCs at the flag and HAND
Happy Halloween

The post [aostonecutters] 202431 Q’d by Shipyard appeared first on F3 South Cary.

The First Annual Tour de PAXmere in the “North Central” side of Lochmere, within manageable distance of the flag! We dedicated a CORE exercise to each PAX and a Hello Dolly round. 3 miles were covered and fun was had.

Camping trip, The Bull, bowling night, Culture Week all coming up. MIAGD!

The post 202419 Q’d by Kitty Litter appeared first on F3 South Cary.

On this day in 1991, eight people were sealed inside a giant glass structure in Arizona to simulate living on another planet. Dubbed “Biosphere 2”, the scientists spent 2 years running experiments (many failed), in fighting, and battling cockroaches. YHC intended to repeat that experience, but there were only 7 of us and an early request for more walking so I quickly modified the plan.

After a couple of Burpees for warmups, we grabbed a couple handheld rocks each and started our mosey.

Burpees x2
Irkins x4 by the baseball field, then through the woods to the parking lot for
Overhead press x8 then to the top of the lot for
Squats x 16 then over to the la Quinta back parking lot for
Popeye punches x32 then we dodged traffic and found a safe well lit driveway for
Hand release merkins x20 before making our way back to a parking lot for
Earl Grey x16 them down to the lower lot for
Rosalita x8 which reminded Fruit Loop that he missed Breezy. Then back through the woods to our start for
Eddy the Eagle x4

Dropped the rocks, some Mary (LBC, LSF, Cockroaches, SCS+pigeon)

Announcements: Bowling, q school, and some other things I forget

The post [aostonecutters] 202426 Q’d by Shipyard appeared first on F3 South Cary.

Moseyed to Whole Foods for warms ups
Moseyed to Duke Building for suicides
7s on the hill at end of parking lot with Burpees and Starjumps
Partner Dora with Merkins, WW1s, LBCs
2 for the Cleaver
6 for the Ocho

Remember DEET’s family, Vegemite’s mom and Enhancement’s calf in your prayers.

MIAGD

The post 202428 Q’d by Badda appeared first on F3 South Cary.

Hard and heavy on both fellowship and accountability in our discussion topic of HONOR. The Code within this F3 group of men that we all subscribe to, what we’re always trying to achieve by picking up the 6, encouraging guys to do more, do better, getting involved in stuff, to always to increase quality in whatever they do…you really can have it all in F3. The definition of Honor is different for different men. And its definition has certainly changed over the centuries. But one thing is certain. This group we’re in, and the F3 code of conduct that is stronger in our hearts because of it, holding each other accountable, pushing to always do better in sport, family, community and relationships in general, is a true gift from God to us. Make America Honorable Again. Peace out.

The post [3rdfescalator] 202419 Q’d by H G T V appeared first on F3 South Cary.

Hard and heavy on both work and music, but also… high mileage? You really can have it all at SWWingers.

This morning was simple. Partner up. Basically run through a never ending DORA where the exercises changed per song instead of count. Pickle provided some sneaky 2+ mileage. It went something like this:

– Blind / Korn — Kettlebell swings
– Why Go / Pearl Jam — Squat Thrusters
– Eulogy / Tool — Pullover Press
– Don’t Tread on Me / Metallica — Alternating RDLs
– This is America / Childish Gambino — Alternating Rows
– My Own Summer / Deftones — Alternating Lunges
– Bang Bang Baby / Stone Temple Pilots — Alternating Single Arm Swings
– Not Like Us / Kendrick Lamar — Squat Thrusters
– Geek USA / Smashing Pumpkins — Pullover press

Then we finished things off with an alternating partner burner:
– Swings x 20 Dirkins, Irkins, Dips
– Freedom / Rage Against the Machine

It was an HONOR to lead.

The post [aoswwingers] 202419 Q’d by Augmented appeared first on F3 South Cary.

A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

The post 202404 Q’d by HGTV appeared first on F3 South Cary.

9 PAX joined YHC for the best kettlebell workout today in South Cary. We started with a 15 round EMOM which consisted of 5 KB Swings, 5 High Pulls and 5 Thrusters each round. After that, we moseyed for a breather and then did 11s in the parking lot. Curls for Girls and OH Tricep Ext were the exercises performed and carried the briefcase alternating hands each direction in between. We finished up with some pull-throughs, burpees and merkins. Sbarro pulled in right before COT and performed penalty burpees for being late. We only did 5 since he did bring coffee. YHC took us out lifting up all the spoken and unspoken prayers & praises.

Lots of stuff going on check Slack for more details

MIAGD gents!

The post [ao-wed-hulkamania] 202403 Q’d by IC Light appeared first on F3 South Cary.

Near record numbers for an escalator! Today we discussed success, what it looks like to each of us, how our perception and others perception impacts success and what part vanity plays in all of it.

Great conversation, each of us added our thoughts and experiences. We ended with some passionate stories that some decided to share and a great reminder that the image and items of success are ultimately worthless and can be taken in a moments notice.

If you are a believer: chase him like he chases us. If you aren’t, and have questions reach out and we can discuss.

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