Headed down range to hang with Red Ryder at Cougar Town. Great time had by all

The post [ao-downrange-peakcity] 2025-04-22 Q’d by F3 South Cary appeared first on F3 South Cary.

14 PAX showed up this morning outside NYBD. An easy out and back down Kildare toward Maynard with a little loop around kilmayne added a little extra mileage and pushed the group to get back in time for the COT! Conversation was had, PRs were set, and coffee was enjoyed. Excellent work all around!

Signups still open for the South Cary picnic. Prayers for Petey as he continues to show strength and resilience in the face of adversity. Prayers for the Qs extended family as they learn to forgive and embrace eachother through difficult times.

Praises to the group for continuing to show up and push each other daily.

MIAGD!

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9 graciously gave up their morning mileage and sat in a circle and talked – about goals and fears and pride and obstacles. I’m so grateful for it. I have so much respect for each of you. I wish we’d had twice as long together. Let’s look for opportunities to continue these conversations.

Announcements: Picnic Sunday

The post [ao-tues-mojodojocasahouse] 2025-04-22 Q’d by Captain Jack appeared first on F3 South Cary.

We moseyed and merkined.
Spotted a few frogs, no snakes,
and some stairwells.
Listened to chirping birds and trucks.
Happy earth day

The post [ao-tues-justruckit] 2025-04-22 Q’d by Shipyard appeared first on F3 South Cary.

Less running today. Hit the upper body with merkins, diamond merkins, pull ups and dips. Legs was squats, curb touches and step ups and abs were a little of everything. The stretching was very popular today so we incorporated a little more throughout the morning. Overall a good workout.

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Went downrange to Next Level AO in Carpex. 6 for the workout and 1 for coffee. Great group of guys and a good workout for those needing some strength and recovery.

The post [ao-downrange-carpex] 2025-04-21 Q’d by F3 South Cary appeared first on F3 South Cary.

Beautiful morning. Cool enough to be comfortable but warm enough to break a good sweat.

Whether accurate or not it was my belief that 88 workouts rarely left Waverly complex so the plan was to go off site and get a little mileage.

Mosey to Medical office/retirement community with warm up stop on the way.

Thang 1 – starting at level 1 of first deck, go up a flight of stairs and then run the deck down. 2 flights then run down, 3 flights etc. Squats on level 1 each time and merkins each time you emerge from stairs. Starting at 10 each and adding 1 each time. Not as complicated as it may sound and all of the runs were downhill.

Thang 2 – move to the other parking deck. Inflating BOMBS as we worked our way from level 1 to the top.

Mosey back to the flag where the constant questioning by French Lick about lack of SCary stretch was finally rectified just before we arrived. Managed to 1.5 rounds of pigeon for Fruit Loop.

Picnic, Pull ups in May to prep for the Murph.

Prayers – OR procedure Thursday, Kitty Litter- passing of his grandmother and the effect on his Mom, passing of the Pope.

Honored to lead this fine group.

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A few did a variety of ECs and subsequently 8 gathered at the flag to jumpstart the morning.

Mosey, a quick warmup and then to the one and only thang: BBB-LLL-III-MMM-PPP-SSS while hitting every single cul-de-sac in the Birklands neighborhood.

Minimum 5K was covered and a lot of sweat equity was spent. Great group of guys as always and thoroughly enjoyed it.

COT: SCary picnic, signup!!! Various prayers and praises mentioned and unmentioned.

MIAGD!!!

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Site Qs along with the flag were on spring break. We started out with jog down the greenway Indian run style. Next we ran up the hills and under the Kildaire bridge with merkins at the top of each side.

Mosey to Ritter Park for some abs and arms. A few pull-ups there as well.

8 mins left and a mile from the location the flag is typically posted so hustle back for a have a nice day.

Coffee was not had but pollen washing is needed. Astro did not attend.

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Smokey Don says (NOTE last sentence of next paragraph):

Can you post a Lock-n-load backblast for me? I don’t remember how yall do it here. It Pays to Check for the Pre-blast. Sittin in the parking lot at 6am realizing I was probably going to be the only Pax there. Nothing to do but get after it.

The Thang
10 Blockees
30 curls w/ C
10 OH w/ C
X3
Run 0.1 mi

20 Squats w/ C
40 Calf raises w/ C
20 Bonni Blair’s HC
X3
Run 0.1 mi

10 American Twists w/ C (HC)
40 LBCs
20 Dead Lifts w/C
X3
Run 0.1 mi

20 Burpees
20 Mercans
20 Apolo Ohnos speed skaters
X3
Run 0.1 mi

10 Thrusters w/C
10 Lawnmowers w/C (HC)
20 Rows w/C
X3
Run 0.1 mi

Had the pleasure of waving to all the F3 Pax running as I drone to Chanticleer’s for coffee

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