Mosey down Lochmere. Quick stretch.

Partial 21s of squats and push ups.

Finished with hill sprint, mosey and a set of crunches.

MIAGD

The post 2025-03-01 Q’d by Roadhouse 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.

Long haul with the Wheel to the T on the path with the park closed while the EC runners did their thing.
Started a minute late due to general parking chaos.
Brief pickle warmup before heading down the greenway to do a variation on the wheel of death with an exercise to complete at a destination ranging from .1 to .25 miles away
Hill 30 LBCs
Hill 10 Burpees
Hill 20 Jump Squats
Bridge Bear Crawl
Bridge Lunge Walk
Balls 20 Irkins
Balls 20 Derkins
Balls 30 Dips

The wheel did not let us down as we managed to land on all 8 options a single time which had us finish right on time.

Praise for things coming together with Yogi living situation.

Dumas – be sure to send Yogi your Venmo info so you can collect your $10.

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

A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

The post [ao-downrange-carpex] 2025-02-22 Q’d by Term Paper appeared first on F3 South Cary.

YHC had plan to cover some ground and knock the rust off after the Fartsack sick last week. But we modify as necessary and leave no man behind. Pledge. Warm up around the park while we wait for the six to join the workout. Pearls style warmup towards the border bridge. Pace was picked up on the hill.

7’s on the S curve hill. Merkins and LBCs.

Mosey back to the hidden park. Tricep ring of fire with legs to break it up. Irkins, dips, merkins, derkins. Squats and step ups. Irkins, merkins, dips, derkins. Mosey out.

Pearls ish in the way back holding for the six. Grisham enjoys the “hands on your knees” hold.

One last park lap, it’s the last lap of the Daytona 500, out of the last turn give it all you got to the flag.

Popcorn Mary with an actual HAND!

DDD Saturday, HG25 4.19, SCary picnic

The post 2025-02-18 Q’d by Kitty Litter appeared first on F3 South Cary.

A cold and snowy morning –
Morale was already high when YHC arrived (fyi – when I offered to Q, didn’t look at weather and likely would’ve fartsacked premeditated)

HOWEVER…..15 PAX went the distance and took the fight into the Championship rounds

The Thang:

Fight-Gone-Bad WOD

5 Rounds For Total Reps in 29 minutes:

– 1 minute Wall Ball Shots (20lb)
– 1 minute Sumo Deadlift High-Pulls. (75/55/45lb)
– 1 Burpees (substitute for 20in box jumps)
– 1 minute Push Press (75/55lb)
– 1 minute Seated Row (calories) or bent over row with kettelbells / sandbag
– 1 minute Rest
RINSE and REPEAT

All Pax got what they came for, and I personally witnessed men doing the hard thing when they didn’t feel like it.

We all played a part in staying motivated.

It seemed by the last round everyone had finally figured out how to do the workout

With the time we had left, Yogi led a little mosey around the parking lot.

COT:

Prayer requests:

1.) That God work mightily in Yogi’s relationship with his sons, thay Yogi and his sons receive God’s guidance, peace, and grace in their conversations and in their heart.

2.) ECU Professor, T.D. Gribble (ECU Martial Arts director for ~20 years)
His parents were killed for unknown motive. Suspect was apprehended by T.D. (Who is a follower of Christ, and the only reason I believe suspect was shown mercy)
T.D. and his family need prayer for this unfathomable incident
I don’t even know what to say to him, and usually I can text him for whatever.
(Will post in 3rdF Prayers with news article.)

Praise:

1.) We are well able to do what God has called us to do TODAY

Announcements: several events upcoming, see Slack for details.

It was honor and a pleasure for the opportunity to lead in my region having not close to optimal conditions.
Love all you guys and appreciate the love back (but you ain’t got to love me back aye )

MIAGD and as Coach Mickey says, “Don’t be a BUM!!”

– Punch Out

The post 202522 Q’d by Punch Out appeared first on F3 South Cary.

We had a visitor from ENC and a couple of PC bros join the LnL fun this morning. Quick disclaimer, no flag, mosey out. Wait the flag arrived and so did Jigglypuff, the pledge. Over to the lake for a warmup but no swimming.

Pearls on a string aka dopes on a rope was the plan. The pax were confused as we passed the casa’s de IC and Wings, but YHC had better plans.

Squats
American Hammers
Merkins
,
Hello Dollys (in the Fleder driveway)
Elbow 2 Knees
Y-Squats

Jack Webs
Outlaws
Elbow 2 Knees

Squats
Merkins
Irkins
Travoltas
Heels to heaven

HAND!

DDD-222, HG25 4.19, SCary Picnic 4.27. Reminder that we are not promised tomorrow, MIAGD men! The peace pipe was puffed and passed.

The post 202518 Q’d by Kitty Litter appeared first on F3 South Cary.

A brisk morning for YHCs triumphant return to Shepherds Watch. Somehow it had been almost two months since I had graced the premier 0530 Friday AO with my presence. Glad to have rectified that this morning. 3 for the Astro 1 mile EC, including fifth first-timer Grisham. Timed expertly to not have to stand around at the flag and cool off for too long. Was looking like a small crew but then the PAX came flying in hot. 0530 hit and Yogi’s van was there but Yogi was not….. until he and Boo Boo came streaking in during the pledge.

Off we mosey to the other side of the church, at this point much debate ensued about whether it was the Qs duty or the site-Qs duty to pick up the six. In any case, per Shut-Ins previous teaching some pax performed an undetermined amount of SSHs while some pax picked up the six (leave no man where you found him) resulting in all PAX being at the same level upon re-uniting. More SSH, Hillbillies, Imperial Walkers for warm-ups. At this point the trademark SW mumblechatter was raging to the point of nobody counting, so burpees ensued. Good Mornings thrown in at some point for continued recovery for YHC following Hulkamania this week. Notable lack of SCary stretching this morning, to the joys of some and disdain of others. Let’s mosey back to the other side.

Name of the game this morning was staying warm, so we start off with a 4×4 corners, 5-10-15-20 increasing reps per round consisting of:

S enile Seal Clap Side Straddle Hops

N ewtons Cradle

O verhead Claps

W ide Grip Merkins

More SSH upon completion much to the joy of the pax. Gotta keep moving so next up was a set of MERLOT INDUCING 21s (properly counted by Tinkertoy standards I hope). Start at 8/13 reps on either end and go from there.

D ying Cockroaches

A merican Hammers

with a bonus exercise each time you cross the middle, the

Y urpee (Burpee with clap merkin at the bottom and two tuck jumps at the top)

Back to the flag for a rousing session of MARY-ish including the Rick Rude, Homer to Marge, and Box Cutter.

HAND

Will try to make it less than two months until I visit agian.

Solid showing this morning despite the frigid temps. Well done gentlemen. Solid coffeteria attendance at the worlds slowest Bojangles.

The post 202510 Q’d by OTW (On The Way) appeared first on F3 South Cary.

13 HIMs braved the “feels like 12” cold for the unveiling of the new Shepherd’s Watch cinder blocks! We used those, plus some from the normal stash, for the entirety of the workout.

We walked with our blocks to the parking lot next to where I told kitty litter we’d be working out and got after it. The thang was partner up for a Cindy Dora with 100 OHP, 200 C4G and 300 chest presses while the partner walks the pickle. At one point the thoroughbreds from BiB finally showed up. Once finished, we walked back with blocks to the flag. Arms are sore.

DDD and HG2k25. Prayers for Kelly, prayers and praises for the commish’s son. MIAGD, gents!

The post [aostonecutters] 202509 Q’d by Astro appeared first on F3 South Cary.

Back in ’17 the only Tuesday workout was Field of Dreams until an up and coming rising star, who would one day invent the Maynard and another day invent South Cary, planted a flag at Kids Together Park and using the music theme would name it Flirtin with Disaster and give us bacon at the first hard launch of the site.

To pay hommage to the history of FWD YHC decided to repeato his first Q. You can read about it here: og.f3carpex.com/pick-up-your-6/

Jack Webbs was the name of the game.

One major modification that was NOT beneficial to us in on the bridge we swapped out crab movements and instead did Balls to the Wall Shoulder presses (1) to Aussie Mountain Climbers (4). We got to 4 or 5 and the Qs shoulder would have preferred stopping at 2!

When I gave some instructions there was some gasps but one hero in the crowd (it was dark not sure who – Useful or Dumas I think?) said it best (I’m paraphrasing), “Wow those are gonna suck, but I’m excited to do it” YES! You get it!!!

Ok then we came back and the Q asked if anyone has yet to Q before and Deet stepped up so YHC put him in the middle of the circle, instructed him on how to call an exercise, and then let him loose! He killed it! We then gave his 3 praises and 3 improvements to work on.

He’s now ready to Q! One of you spreadsheet box checkers can probably check a box if you get him signed up. It’s a very warm lead hah!

GREAT morning with these guys, really enjoyed it! Loved the full participation by everyone. Bubba gets a shout out for his last lap sprint so he could get a BIGGER rock. Atta boy!

MIAGD!!!

The post 202507 Q’d by Shut-In appeared first on F3 South Cary.