F3 South Wake

“The one Q to Q them all…” – Paradise City 6/22/2026

June 22, 2026/in Paradise City/by Jack DelloStritto

8 HIM ran + rolled the dice all over Ting. 🏃‍♂️🎲

We were serenaded by owls and danced with cockroaches as we poured sweat under a beautiful sunrise. A well-earned OYO stretching and sharing of our F3 name history to end before 2nd F Coffeeteria. ☕

There’s no one I’d rather sweat with. Thanks for seeing me across the finish the line
batboy LED @FullCount FRAM Sardine Best in Show Flip Phone

Q em All complete.

My best takeaway was getting to know a lot of you outside of the Fuquay Mafia that I never get to see. It’s really been a pleasure and I’m thankful for this community that pushes me to steward my body well.
Get out there and fill in that Q sheet!

Father’s Day AGS

June 21, 2026/in Any Given Sunday/by Jack DelloStritto

3 for 5 at AGS on beautiful Father’s Day morning.

We saw wildlife and drank coffee while BnB sold us on Tesla ownership.

Happy Father’s Day 👴🏻
BnB Gizmo

See you tomorrow @ Paradise City 🏃🏻🎲

4+ Mile Mosey

June 20, 2026/in U Turn/by Flip Phone

FNGs: None

Warm Up: SSH/GM/Frankensteins

The Workout:
7 PAX hit U-Turn for a variety of miles, we all made it back and enjoyed a brief mumble chatter before ending with COT.

Mary: n/a

Announcements: n/a

T-Claps (Recognition): n/a

Prayer: Health for family and PAX

Ground Pounder 6/20/2026

June 20, 2026/in Ground Pounder/by Jack DelloStritto

5 HIM huffed smells of the dump while working through a full body Tabata workout.

Lots of great mumblechatter (complaining)

Happy Father’s Day weekend!

Mr. Terrific Gump Motor Boatin’ Socrates

Join me tomorrow at AGS 🏃🏻

All you can eat chips

June 18, 2026/in Kennys Grave/by Alex Coppola

FNGs:none

Warm Up: GM, willy mays hays, lunges, hill billies, imperial walkers, sir fazio, seal claps and overhead claps

The Workout: Upper body was the focus and the Q was visiting this AO for the first time.

We started with a full length parking round of cocaine bear crawls with a crabwalk return. We found a long stretch of curb for a plank walk with 10 merkins at the halfway mark and returned to the starting point.
Next stop was the picnic shelter for dips, urkens, durkens with people chair rest in between rounds.

Next was a stop to the rock pile to grab two small rocks for shoulders and arms. Curls for the girls, tris for the guys, front holds, side holds and l raises until we couldn’t lift our arms.

We had enough for 10mins core

45 on 15 off of pickle pounders, home to marge, j lo, wwii, plank jacks for 2 rounds

Mary:light stretching

Announcements: Check slack for volunteer opportunities.

T-Claps (Recognition):none

Prayer: Rico’s family

How’d we end up here?

June 17, 2026/in Running 4 the John/by Flip Phone

FNGs: N/A

Warm Up: SSH, GM

The Workout: 3 HIMs showed up to R4J to do a light 3.5M route through Bridgewater and Windcrest. However the Q got turned around and it turned into a tour of Holly Springs and a rough intro to Crossway Ln for 5.5

Mary: No time left

Announcements: N/A

T-Claps (Recognition): N/A

Prayer: Health for PAX and Family, accountability.