4 double dipped this morning and joined Yogi at a #ao-sat-jellystone for its final voyage. It started with 10 rounds and we ended it with 10 rounds with Tyson. Mumblechatter was strong and the only thing stronger was the grunt from the Q. He wanted to end on time but we pushed him through the final 20 burpees together.

Yogi would like to thank those who showed up when he needed it. However he was blessed with a new job and is now on his normal schedule. Park is closed folks! The bear will see you at Loch-n-Load!

Yogi approved 13 min COT. Great group of men. GET-CHU-SUM!

The post 202424 Q’d by F3 South Cary appeared first on F3 South Cary.

Nice cool morning for our Saturday AO. Started the day off shaking off the VQ jitters by waking up ahead of the alarm bell and arriving early. Did a solidarity partial EC with HGTV himself before getting the ME underway.

After the pledge, we limbered up with some dynamic stretching and did some Vinyasa Yoga with some cycles through runner and warrior poses.

We did some circuits with the infamous lock n load pain sticks as follows.
Round 1 – squatsx10 and calf raisesx20
Mosey lap
Round 2 – Americansx10, crunchesx20
Mosey lap
Round 3 – tricep extensionsx10, curlsx20
Mosey lap
Round 4 – upright rowsx10, bent over rowsx20
Mosey lap
Rinse and Repeat

Saved the last 10 minutes for a bit more yoga and a circle of popcorn Mary.
Announcements: AMBRR is coming up in 2 weeks so respect to all you participating. Have a great day gentlemen!

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Had a baby last night.
VQ this morning through a park and across a bridge.
If I forgot anyone, blame the baby.
MIAGD

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

The entire X-Press squad minus the 2 excused absences of @hermes and @flop attended this edition of the weekly BRR hill-training run. We were joined by 3 guests and together we covered 10 plus hilly miles through the Umstead State Park.

Joint coffeeteria with the Carpex boys was an interesting one with offerings of jello-shots, bananas, and a whole pineapple expertly cored into chunks, table-side by chef @trickle. Good stuff!!!

Rest those legs and enjoy the weekend HIMs!

The post 202417 Q’d by Sherpa 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.

4 HIMs took to the pavement of Kildaire for a northbound 23 minute out, 22 minute back run. Mumble-chatter was on point. Kiffin showed his loyalty to the Volunteers winning their first CWS with a one-piece that would make Richard Simmons jaw drop. We hit our 5 mile threshold and finished on-time. Prayers for Sherpa’s friend Bob who is going through divorce. Continued prayers for Henry as he fights his battle with cancer. Appreciate the opportunity to lead you fine gentlemen on this “cooler” Summer morning.

The post 202425 Q’d by The Super appeared first on F3 South Cary.

2 SCary PAX met to take revenge on the Crystal Coast pavement that beat us so badly last fall. It was a dreary and windy morning, but spirits were high and the chatter was good. MIAGD!

The post 2024-03-27 Q’d by Trickle appeared first on F3 South Cary.

5 for a 6 mile early loop. We puddle jumped through the golf course, conquered TRs hill, waved to Richard, survived Holly Springs Road, found a much prayed for Porta-John and explored a new greenway.

The post 2024-03-10 Q’d by Badda appeared first on F3 South Cary.

8 men enjoyed a glorious morning adhering to the slowzy pace. 6 miles were covered (Texas Ranger went way further). Crossed paths with other groups who did not let the clocks moving discourage them from an early start. Great way to start the day! MIAGD

The post 2024-03-10 Q’d by Staubach appeared first on F3 South Cary.

Glorious morning for an Ocho and fellowship run. TY Unitard and Vegemite. Great way to start the Sunday! Prayers for brothers, mothers, and sons. MIAGSD everyone!

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