Site Qs along with the flag were on spring break. We started out with jog down the greenway Indian run style. Next we ran up the hills and under the Kildaire bridge with merkins at the top of each side.

Mosey to Ritter Park for some abs and arms. A few pull-ups there as well.

8 mins left and a mile from the location the flag is typically posted so hustle back for a have a nice day.

Coffee was not had but pollen washing is needed. Astro did not attend.

The post 2025-04-21 Q’d by Kiffin appeared first on F3 South Cary.

On this brisk morning, 14 Pax showed up to follow me around for 45 minutes. We had a good turnout for the World Famous 1-milerish EC. At promptly 0630 we recited the pledge and headed out. Warm-ups were performed at the boat ramp and then headed to the spillway for 11s on the hill (Q may have cut short, but no one complained). The 11s were followed by a rock-dora consisting of Curls-for-da-Gurls, Rock Rows and standard Press. Upon completion, we placed rocks back in the exact spot in which they were found and then headed back to the flag.

Announcements were made. Prayers and praises were lifted up and fellowship was had at Chanticleer by most.

It’s an honor to be a part of F3 and an even greater honor to lead men who work hard to be a better version of themselves each day.

Sorry HG for forgetting you at Chanticleer and thanks Shipyard for giving HG a ride back.

Make it a Great Day!

The post 202420 Q’d by IC Light appeared first on F3 South Cary.