14 posted on a muggy South Cary morning as YHC took the Q and pursued the Ghost flag. The weather was less than ideal but the banter was fantastic, and the PAX of South Cary showed up and showed out.

warm up: short lap around the parking lot before the typical side effect warm up: Sir fazio and reverse Sir fazio, seal claps, overhead claps, and behind the back claps. Clap heavy as always, as the Pax can’t help but applaud a Side Effect Q.

The thang: 1 and only thang needed, YHC Qd a beatdown that was as almost as hard as the previous year has been for me.

“Crazy Dora”- Flag lot as the pickle, partner 1 runs while partner 2 works.
100 dive bombers,
200 burpees (you read that right)
300 Jump squats.

few finished it all (shout out to Silver fox and Badda)

Mary: Ms love Abs so we did a Pax called Mary circle with LBC, WW2, low slow flutter, and Superman.

announcements – golf sign up(we missed it)
Odyssey
South Cary camping

prayers/praises: Honeycombs daughter, health/wellbeing of others mentioned as well.

I can’t think of a better way to culminate 1 year in F3 than with a few hundred burpees/dissected burpees. Thankful for the Pax to meet me in the gloom for these crazy ideas.

see you soon SC

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20 HIMs got together for an awesome workout. We started with the mission statement ( I nailed it by the way) followed by the pledge. We all headed up to the WF parking lot for some SSh’s, Sir Fazio arm circles and Mountain Climbers. We proceeded to do some forward and backwards running thru the parking lot and to my joy no one ran into an island. Next stop was the toast parking lot were we focused on AB’s and Merkins. Once we finished there we headed down to the lawn and did a solo Dora which included 25 dips, 50 merkins and 100 squats. Each separated with a run around the pickle. We headed back to the flag for some Mary. Some were faster than others.

Announcements: F3 dad’s camping trip in October, the Rim to Rim team still has openings if you want to join this weekend. Green level is hosting the Odyssey in mid October. As usual check slack for details

Prayers

Decoy and his coaching career and the HIMs heading out west this weekend to do the R2R

Today marked the 2 year anniversary of my collapse at PB. Forever grateful to Trickle,Hermes and all those folks that were there that morning to save my life. F3 is an incredible group and I would not be here today if it were not for the quick actions of this group. MIAGD

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13.25 PAX accomplished a Figure 8 stair climb at Waverly. WebMD ran. Dukie made an appearance and left.

Warmups
Figure 8 up stairs, down the path through the middle, up the other stairs, rinse repeat ~30+ times.

Calf raises a few times.

LBCs and stretching to close.

This day means something to everyone. For me, it’s my birthday. 42 years old today. Thankful we get to do this. Take a moment for those who matter most in your life today.

8 Stair Climb at at Waverly.

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10 for Yogi’s Anvil and 6 stretching bros including one that had to make up some ground. We learned a lot about Bubba’s Carbon Footprint as Yogi’s 8 yr 5 pack continues. If you ever wondered if a bear shits in the woods, I don’t know the answer, but I do know that they use the ports-John’s in the Waverly Parking lot. Prayers for all the runners this weekend.

The post 202404 Q’d by F3 South Cary appeared first on F3 South Cary.

Moseyed to Whole Foods for warms ups
Moseyed to Duke Building for suicides
7s on the hill at end of parking lot with Burpees and Starjumps
Partner Dora with Merkins, WW1s, LBCs
2 for the Cleaver
6 for the Ocho

Remember DEET’s family, Vegemite’s mom and Enhancement’s calf in your prayers.

MIAGD

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I was not exactly sure what my plan would be but I decided to see how many showed and wing it from there. Mosey began with chatter about pace and headlamps. A standard warmup at a bank. Over to the top lot for 4 corners. Merkins/Squats/lbc/Burpee
5/5/5/5
10/5/5/5
10/10/5/5
10/10/10/5
Recover and mosey to the bottom medical lot/hills. 7’s on the first hill diamond merkins/heels to heaven. Backwards run/sprints on the other hill. Sprints in the connecting lot. Mosey back to the flag for some CORE as requested by Bubba. Popcorn style until 0614 HAND! Greenbow showed up for COT and coffee.

I had to remind myself this morning that we may not always feel up to leading at an AO, at work or even at home. However, F3 has made leading and facing challenges a much easier and repeatable task. I could have stayed in bed or bowed out last minute but I signed up to lead and 14 men showed up to join me. MIAGD!

The post 202421 Q’d by Kitty Litter appeared first on F3 South Cary.

A surprisingly cool-ish morning at Point Break today. 2 Cleaver-ites, 1 run clubber, and 13 bootcampers set off to make themselves better.

Mosey up and around and back down through the astro turf and into the home of 88MPH. Standard-ish warm-ups: SSH, Hillbillies, Seal Claps, and the full SCary Stretch routine (including pigeon).

Onwards to the upper medical lot. Triple pain train was the order of the day. 10 reps at each stop, out and back. First round was merkins, second round was low slow flutters, third round was squats. Big pickle around the buildings between rounds. Bagels and French Lick were the only ones successful in completing all three rounds. TCLAPS.

Mosey back to the flag just in time for 2 LBCs. MIAGD

Announcements: Golf Tournament, Odyssey, 9/11 Stair Climb, AMBRR

Prayers for Jax.

NMS:
– Just a safety reminder to self, all Qs, Site Qs, and PAX. When doing an exercise anywhere, but especially an intersection/parking lot entrance, stick to the side/sidewalk/parking spaces when possible. Particularly when laying on your back. It can be easy to slack here and have a false sense of security, especially when there aren’t typically cars at a given spot, but all it takes is one. Thankful all the pax made it home today.
– Be on the lookout for Sherpa’s Netflix special coming soon. Sure to be entertaining.

The post 202414 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Was walking out to my car this morning , and the thought came to mind, “I need to get on the Q sheet.”

Made the drive to PB and PAX were rolling in. We circled near the flag ready to go, but where was the Q? Chatter began and 0530 arrive without a Q. Sherpa said that FlintSTONE didn’t make it and couldn’t Q because he was getting high? I don’t know. All I knew was that a door opened and YHC stepped through.

Mission proclaimed, disclaimer stated, pledge was said and we were off.

Moseyed to a new parking lot and circled up for a warm up. SSH, Sir Fazio’s, Good Mornings, Calf Stretch and we ran to next stop.

Partnered up for some Dora. Pretty vanilla if you ask me but it gave me some time to put a plan together for the rest of the work out.

After Dora, ran to upper parking lot. Taught the PAX Dragon Walkers. Paired up while one partner did Dragon Walkers and the other partner ran the Pickle and then flip flopped until we reached the end of the Pickle.

Next, we found a parking lot stripe crosses and did some Rockettes (ask Sherpa). Picked that exercise up yesterday from Beaker at FOD in GL.

Ran to Taziki’s to find a curb to do Toe Dippers on each leg.

Ran back by the waterfalls a couple of times and then back to the flag for some Mary.

*Prayers for Dunk’s M getting induced
*Prayers for a boy Bubba knows named Jax an 11 year old who thought he was getting adopted by his grandparents but they declined
*Prayers for people impacted by the storm

Praises for the opportunity to Q this morning with such a great group of SCary men. Love my SCary F3 brothers! Thank you for allowing me to Q!

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

2 ’ers, 1 ’ite, 4 EC’ers, and 9 ME-only HIMs gathered in the gloom to slay the calorie-dragon this morning.

A pledge to Old-Glory and slow mosey on to the Whole Foods parking lot, using the long and scenic route, where we did our usual SCary warmups and a mini yoga session.

Thang 1 – Courtyard core work with LBCs at the bottom on the cool @Astro-turf, up the stairs on the left for a set of heels-to-heaven, across the parking lot to the other side for a set of Freddy-Mercs, and down the stairs for another round. 3 total rounds.

Mosey

Thang 2 – A modified version of ‘The Impossible-Mile’ was the main course here. Broadjump burpees, lunges, bear-crawls, and a run around the building completed a set. 4 total sets putting us at just over an ‘Impossible Mile’!

Mosey back to the -flag with seconds left on the .

COT: Signup for The AMBRR and do not forget to post at the newest SCary AO; Jellystone, Sat 8am (Cary Crossroads movie theater parking lot). Prayers and praises for Yogi’s boy @Flea.

MIAGD!

The post 202431 Q’d by Sherpa appeared first on F3 South Cary.

Today was my birthday Q and my identical twin (Choo Choo) made the trip from N. Hills to get our day started off right!

Started with the pledge and then some light leg stretches. Slow moseyed and painted some lines on the way to the Whole Foods parking lot to warm up. Imperial Marches, Side Straddle Hops, Good Mornings, S.Cary stretches, and finished with an unnamed exercise that nobody liked.

Moseyed around the perimeter of Waverly Place and then set up for Thang 1: 4 corners. 4 exercises were named but not all of them occurred at a corner. Gotta listen to the instructions closely!
• 25 Squats
• 25 LBCs
• Lunge walk
• 10 Monkey humpers
We then did another round of 4 corners identical to the first lap.

Thang 2 was similar to 4 corners but without the corners. We started in the feaux grass and make a lap to return to the starting point.
• 15 WW2s on grass
• 15 Calf raises on the stairs
• 15 Jump squats
• 15 Step ups on pool wall
We then did another round that was identical to the first circuit.

>From there, we moseyed back to flag with an “all you got” mixed in along the way. Mary Abs consisted of H2Ms and Low Slow Flutter Kicks before calling “Have a nice day.”

Easy Button joined us from Charlotte. Thanks for the opportunity to work out with a great bunch of guys!

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