6 to kickoff my 6 years week. I had this idea since our MOAB Q in January. However the kettlebell mile was an added twist

Started off with a kettlebell mile and it was a fun as advertised. We finished it in just under an 11:30 pace according to Strava but my watch said 11:10 when it beeped at 1 mile. I’ll take it! Strong work by all.

Next I explained the 2nd thang. Impossible Mile training.
1/8 mile burpee broad jump then recovery run to start
1/8 mile lunge walk then recovery run
1/8 mile bear crawl then recovery run
1/4 mile faster paced run

We recovered to grab our bells and run them back to the flag. In honor of Nabs and Mayflower we did 10 merkins then some Freddy Mercurys to wrap it up.

Thanks for pushing it and joining in on a different style of beatdown. MIAGD!

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Great turnout for our soft launch / first attempt at having a 3rdF-focused Saturday run group. We discussed Luke 9:23-24 along the way and the conversation went to all kinds of places, from sacrifice and prayer to jobs, to societal shifts, to basketball, to managing finances, to a brief detour about public schools, to teaching our kids about frugality and needs versus wants, and more. 4.6ish miles covered. Finished with Mary at LNL. Thanks for coming out today guys, I hope it catches on. Let’s take up that cross daily. MIAGD.

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It was a beautiful morning in SCary and 24 strong posted to take advantage! The clock struck 6:30 and a disclaimer was stumbled through. The pledge was pledged and we left the parking lot on a slow warm-up mosey. Some went right, most went left down to the tennis courts for some flying warmups.

Half ran the pickle, half AMRAP’d the called exercise.
SSH
Mountain Climbers
Plank Jacks

Depart the tennis courts and over to the first round-about. This is where I called Dora’s pet mouse, “Speedy Gonzales”.
12 burpees
24 Merkins
36 squats
While your partner sprints the round-about.

Then we did an 8+2 up the hill to the flag. 8 steps bear crawl, 2 merkins, wash, rinse, repeat to the flag.

At the flag repeat the “Speedy Gonzales” on the larger round-about
12 burpees
24 Merkins
36 LBC’s
Afterwards, reverse it.

Drop down for SCary stretch and afterwards, slow mosey to the bottom of the parking lot.

Rolling sprint up the parking lot to the flag, recover mosey around the round-about and back down the hill.

Rolling sprint up the parking lot half the distance and then circle up for popcorn Merry. We finished up with an @amway honoring set of 20 Merkins.
PERFECT!

NMS
– Perhaps the weather is such to put away the oodie till next season
– Shoutout to @amway for putting on a spectacular F3 challenge – the bar has now been set pretty high
– Thank you for all who posted this morning! While yes, I do enjoy the energy of a smaller group, you just can’t beat the energy of a large group on occasion.
– As discussed in COT we have an amazing culture in SCARY! We each contribute to that culture one way or another and we shouldn’t take it for granted.
– I am honored to count each of you in my circle of friends!

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Omg…I spent 20 minutes writing up one of the best back blasts SCary would have ever seen and managed to delete it all. So you get this instead.

Since we had the two finalists in the merkin madness challenge in attendance so mumblechatter was high. We DORA’d and a lot of non-merkin exercises. We ended MARY with a single merkin.

Announcements: 1) Accelerator – Saturday, March 8, 2025 @ 0630 2) Amway stepping down as Site Q and HoppinJohn stepping up. TY4YL both of you. There were other announcements, but memory is not that good any more. Check slack.

YHC took us out lifting up spoken and unspoken prayers and praises.

Good luck to Mayflower and Nabisco. Going to be an epic final.

13 bootcampers and 4 run bros.

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We talked about prayer being a dialgue rather than a monologue.

Noise is factor for all – yet we still need to practice. Anything you practice, you get better at.

One thing YHC heard in the noise this week was, “Be still, and know that I am God.”

Thank you for allowing YHC to lead this morning
MIAGD

The post [3rdfescalator] 2025-03-07 Q’d by Punch Out appeared first on F3 South Cary.

Six fine HIM gathered at the pavilion for a cool crisp morning. Pledge was said and music on. Rush was on the setlist for this morning. We got in a quick warmup of SSH’s, sir fazio arm circles and merkins.

Next we grabbed our kettlebells and jog/moseyed over to the back lot by baseball field at Ritter. On one end we did squats and then carried our bells in right hand on the jog to the other end of the lot. There we did overhead presses and then jogged back to the other end carrying the bell in our left hand. We performed 5 sets of back and forth.

Moseyed back over to the pavilion carrying the bells. Then we proceeded to do two exercises and then a mosey jog with the bells out and back. Exercises included the around the world, clean and press, swings, side bends, bended rows, backward lunges, American hammers, and static bridge presses. According to my strava we got in 1.6 miles, so we can count that as a kettlebell mile!

Announcements for Good Friday workout, Highland Games and SCary picnic. Prayers for OC’s parents and family and for the beautiful sunrise this morning. It was a pleasure to lead this morning. MIAGD!

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10 bootcampers and 2 SWOcho broz on a brisk morning at the premier Friday AO. Mission and core principles given for pseudo FNG life alert. Mosey and standard warm-ups and then over to thang 1.

Thang 1 was the famed Shepherd’s Watch 1 mile challenge. 5 laps, give it all you can. I’m here to tell you, Water Wings is back! And it’s great to see. Strong efforts all around. Life Alert would have broken 6 min with a running start.

Thang 2 was a core Dora. H2M, angry penguins, and LBCs…100, 200, 300. Somehow Kirkland kept ended up doing merkins.

Thang 3 alternating between bear crawls and lunge walks between tree islands. The YHC can now confirm that it’s hard to do these if you actually do them.

Back to the flag for some popcorn Mary, which featured two people calling merkins, and then HAND. Announcements. Prayers for Flintstone single dadding for a week while his M is overseas. MIAGD, gents!

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Throwing in some different exercises in the warm up like Tie Fighters, Tennessee Rocking Chair along with the S. Cary stretch. Then with a high kick and butt kick mosey to another lot. Next we had some Foxhole, Sumo Squats and the famous Astro Planks
Then we Karaoke over to the cinder block coupons. I challenged everyone with a lunge walk with the coupon overhead, then some Murder Bunnies, Rock your body, Rows and Curls. Off to the Picnic tables where we did some slow supermans, Heals to Heaven, Earl Fonda, then a nice lower back twist stretch, After this we did some long People’s Chair, and Balls to the Wall. Finally we finished with some good stretches including, Sun Salutations, Hamstring sitting, Back Bridge, and shoulder stands. Great time was had by all. We appreciate everyone for showing up.

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YHC is happy to report there was no mailing it in at Thunderstruck this AM on the day YHC turned 46. We started off with the Pledge and moseyed to a cul de sac for 23 rep warmups.

Thang 1 had us heading towards the YMCA stopping at light pole pain stations for 23 reps. Merkins were merked. We turned into a neighborhood at end of sidewalk and continued our 23 rep stops mixing in some new exercises on the way to pool parking lot.

Thang 2 was alternating rounds of crab walk/lunge walk and bear crawl/lunge walk across length of lot. We moseyed back to flag with a few more stops including some monkey humpers along Ten Ten for good measure.

Announcements: Blood Drive, South Cary Picnic, Highland Games, Stations of the Cross.
Prayers and praises sent.

Thanks for the opportunity to lead. MIAGD!

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12 for 3.25 at Koka Booth. Thing 1 was three 800-meter segments around Symphony Lake, each completed in under 4 minutes. (Way under 4:00 for certain plastic surgeons.) Thing 2 was 7s on the hill.

Everyone was happy to see Laloosh. He dispatched today’s challenge with ease.

Announcements: Blood Drive this Saturday, Stations of the Cross on Good Friday

NMS: These are the good old days. Let’s soak it all in.

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