17 for bootcamp + 2 runners for 6 mikes. EC variety of rucking and running.

Beautiful day for some pain-sticks.

We squatted, pressed, cheese grated, LBC’d, pickled and great mumble chatter this morning. Main thang was Dora’s painful cousin Debra the Brat.

Put away our stick with 5 minutes to finish and boy did we finish strong.

Grateful for this group. A lot happening this fall. Check slack for details. 1st, 2nd, & 3rd.

Appreciate the opportunity to lead. MIAGD!

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Today we celebrated by reaching a 2 mile goal, doing a BLIMPS along the way.

Celebration. Sharing our gifts. The M and I went to a fundraiser last night. Was amazed at the amount of wealth being donated in live auction format to meet monetary goals for a Wake Co. ministry called A Doorway to Hope. This org helps families and individuals in need across the Wake. We contributed where we could but the point is that all these people gathered and doing their best to share. Regardless of status, social placements, where you’re at in life, etc., we all have unique gifts. These gifts can and should be shared. It’s ok to celebrate the fact that you can share, use your gifts, your strengths to help others. Gifts can be anything – wealth, skills, etc. Doing this within F3 offers unique opportunities for each of us to help others. There are lots of events thru the year that F3 guys create and promote. Last night’s event reminded me that we need to celebrate those guys, those ideas, that joining them is the right thing to do, to help them to help others. Celebration helps get the word out.

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Great workout guys. Thanks for joining.

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Started off with a mosey to the dock and some warmups. The standard south Cary stretch was intentionally left out….that’s for those running people. Then on to derkins, irkins, merkins across the bridge. Moseyed over to the tennis courts for a lazy Dora consisting of plank hold/LBCs & squats & merkins. Next we grabbed a block for squat to over head press followed by running the pickle. Finished up with a little Mary.
Try to be thankful for all the gifts we are given.

The post 202407 Q’d by Tonnage appeared first on F3 South Cary.

We won’t leave you behind, but we also won’t leave you where you started.

5 runner broz and 12 bootcampers started their Saturday off right. Since it’s AMBRR season we logged some mileage, moseying down to the lake trail. We executed M&Ms around the lake, with a merkin variation and monkey humpers at each stop.

Several were worried about our timing half way through the lake lap but YHC wasn’t scured. We made it back right on time +/- 2 minutes.

Welcome FNG Out Cold!
MIAGD!

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The Tour-De-Sac took us to an area typically not traveled. After some comments about my counting, we moseyed down Lilly Atkins and visited a series of cul de sacs with workouts at each one. We finished with a visit to HGTV’s future home now that he is an empty nester and ready to downsize. Big ups to @Frazier to bringing out an FNG, Mall Walker. MIAGD!

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We started with the pledge followed by much discussion of whether we should continue exercising or tracking down where the pig cooker was going.
Thing one:
back and forth on the bridge with derkins & irkins followed by back & forth with step ups.
Intermission:
Plank hold, merkins, dad jokes and discussion of international airports & water.
Thing two:
Deconstructed Blockees & pickle
Finished with a circle merk or ring of fire
COT: reminder of AMBRR & scariest man fundraising.

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Appreciate Smokey (Honor!) stopping in to join me in EC 100 burps. Appreciate you guys supporting this ‘pain’ful coupon endeavor. Encourage you to blend these painsticks into your workouts.
Here’s today’s workout. Focus today was leadership, strength of body, mind, personality. Goal was to make us better men. Always holding a painstick, we did 10 rounds of 10 reps each exercise, then mosey the pickle, 9 reps next round, next, next, etc….

1. PIPE SQUAT
2. BENT PIPE ROW
3. PIPE CALF RAISE
4. PIPE LUNGE
5. PIPE OH PRESS
6. PIPE HANGING CURLS
7. PIPE DEADLIFTS to OH PPRESS
8. PIPE SIDE STEPS
9. PIPE CURB DIPS
10. PIPE MERKINS

MARY:
Pipes Stowed under HC ramp next to office.

Some upcoming events announced….
-World’s Greatest Cleaver – Get with JigglyPuff details
-Carpex’s Adopt-A-Highway
-Duck Donuts opened a new store. Congrats to Bagles!
-Morpheus -congrats on your new job on the Nissan team
-Nugent’s brother Jordan…in training Romania, GO USArmy!
-SCARY’s AMBRR 10k & Half 9/7.
-SAG Crew recruiting in full swing: CONGRATS to GRISHAM for signing on to the SAG team.

The true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.
-Gen. Douglas MacArthur, USArmy!

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#ao-sat-gale-warning a seasonal division of #ao-sat-loch-n-load had its second week and this week features kayaks courtesy of Water Wings. Hopefully by next week this workout will be added to the Q sheet as it sounds like you get penalized for starting an AO if it isn’t on the Q sheet, so I’ll settle for this being a part of LnL for now similar to the walkers/ruckers.

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Run season is in full swing and this morning was training for BRR, AMBRR, World’s Greatest Cleaver, or just keeping up with your kids in general. 3 for the run EC, 1 HIM for the burpee EC.

The Stonecutters formed their own shadow government and did their own thing, which was a walk/ruck to obviously prepare them for some upcoming battle or invasion that only they know about.

The ME was a big loop that covered about 3.7 miles, with stops for mostly leg exercises every quarter mile. Toward the end we paid a little visit to Water Wings driveway for some Hello Dolly, followed by IC Light’s driveway for some Monkey Humpers. Back to the flag just in time for the final exercise which was the American Sledgehammer—coming soon to the Exicon! Good times, lotta sweat. MIAGD.

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