Bourbon chase training on a modified Cleaver. Nice run through the greenway, with some tempo near the end. MIAGD!

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For the main event:

Mission statement, core principles, and the pledge at the flag, then we ran over to the office parking deck on Palace Green for three sets of four corners with plank jacks, Apollo Ono’s, Bobby Hurley‘s and Shakira‘s.

Run back to the park for a very modified mini Murph: pull-ups, merkins and squats then run the pickle , called for time at about seven or eight sets.

The runners joined in for COT. Stretch and a have a nice day for the finish.

We have a purpose, men. Be kind to others and MIAGD!

The post 202409 Q’d by Bayonne 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.

And that’s all she wrote for the 3rd annual South Cary CSAUP; The 2024 Highland Games.

First things first, BIG UPS to the allstar SAG crew led by @HGTV. You HIMs made this entire CSAUP as effortless as it could be for the participating pax with the support you provided. The crew spent their time, energy, and even their personal funds making this happen for us. TY4FL. YHC, for one, feels surprisingly fresh after running the 12.5 miles and I am going to attribute that to the support crew.

Also a big round of applause to Poncharello, who travelled all the way from the other side of the county (Wake Forest Region) to play the bagpipes and send us running into the GLOOM. SCary is entirely grateful. After a short speech by our very own Nantan, Pocharello wowed us with his musical piece (star spangled banner) in theme with the Scottish Highlands. With that we picked up the shovel flags and collectively hit the road.

@Kitty Litter and @Jigglypuff led us to the entrance of the Greenway where we were instructed to do some warm ups and light stretching. A nice appetizer to what was to come.

First hiccup of the day when the peloton took a wrong turn and ended up on the wrong trail, which we quickly remedied. On the right path and a mile of jogging, we arrived at #ao-fri-slipperywhenwet.

Thang 1 – Our Qs @Amway and @Spayed had the pax teamed up in 3s and had each team find a throwing rock. One team-member handled shot putting the rock over a swampy field while the second and third team member performed dips in the shelter and bear-crawls in parking lot, respectively. When the shot-putter finished his turn, duties were swapped among team-members. 4 rounds and we were done. Winning team won the prize of having to do 5 less burpees than the 10 the losing teams had to perform. Mosey on to the next site.

Thang 2 – Arriving safely, we were greeted by the @Hallmark and @Water Wings at #ao-wed-pointbreak. We were broken up into several teams and we went team vs team pushing two vehicles up the parking lot. The pax were skeptical of the claim that the vehicles were separated in weight by a mere 10 lbs. This was one heck of an effort pushing those vehicles up a slight incline. Done and dusted, we all picked up the shovel flags and moseyed onto the next site a mile up the road.

Thang 3 – #ao-tue-flirtinwithdisaster was our next destination and the Qs here were @Joe Smith and @Banjo (Carpecker). Pax were divided into 2 and one half went to the muddy field near the Greenway entrance for some stubby log tosses while the other half stayed to do a round of caber toss. These strong man exercises were accompanied with Popcorn Marys. Tough stuff here.

Thang 4 – One of the few climbs in the route to reach our destination at #ao-fri-shepherdswatch. @Astro and @Flintstone divided the pax into 4 teams and YHC was marvelled at the efficiency at which the teams were assigned. Almost like grabbing a ticket at the DMV in the form of @Flintstone assigning each pax a number as soon as we entered the location one by one. Good stuff fellas. Tug-O-Wars was the main course here and the smiles on the faces of the pax made it known that we all had a jolly good time. YHC has a grievance that almost all the rounds were won by the team that was pulling on a slight downhill. Conspiracy theory maybe? Shovel flags in hand, the pax headed to the next site, the longest stretch of 1.6 miles.

Thang 5 – Arriving at #ao-sat-lochnload we were surprised to see flag poles, pallets, cinder blocks, ropes, and @HGTV’s smiling face. This surely meant he had something deviously painful in store for us and indeed he did. 4 teams pushed a pallet with a bunch of cinder blocks. The challenge was to go from flag to flag while pulling these pallets with one teammate on board. At each stop, we had an assigned exercise administered by a SAG crewmember. Tough stuff again.

Like the half-time intermission for any competitive event, we were rewarded with one at this point. A cornucopia of cut up fruit, rice-krispies, pickles, mustard, water, gatorade, etc. awaited us. YHC has another conspiracy theory that the guy who was in charge of the bananas accidentally bought plantains instead. I should probably have put eating those plantains as Thang on its own.

Thang 6 – Refreshed the pax were surprised by the unveiling of 4 heavy and dusty tires and a 12-foot long 4×4. This pole was used to carry those 4 tires all the way to #ao-mon-kryptonite and the pax were expected to chip in and take turns without ever laying the contraption on the ground. Running was kept to a minimum because of the awkwardness and weight of the whole operation.

Thang 7 – @Life Alert and @Texas Ranger awaited us at Java Jive and the makeshift #ao-wed-hulkamania site. We threw kickballs into surprisingly flexible and mobile human basketball hoops while lunges were performed for a make and burpees for a miss. It was deemed a race by the Qs so I don’t know if YHC saw even one properly executed lunge or burpee. Regardless, we can all agree that the human-basketball-hoop was the real MVP of this basketball operation. It wasn’t about the shot, it was all about how well the human-hoop moved to assist the making of the errant shots.

Flags on hand and the tire and pole contraption in our collective hands we were off to our final destination, #ao-mon-kryptonite. These final 1.5 miles were tough sledding, but in the end we all made it back, which YHC was grateful for.

COT: SCARY picnic on the 19th of May, various blood drives for you to be a part of, Respect and Honor week coming up, and the naming of FNGs Tide Pod, and Sunkist. Prayers and Prayers!

Float like a butterfly, sting like a bee. This is how YHC feels after completing the whole route wearing a 20lb ruck-vest (well, the floating part, not the stinging part). It was a great honor to be a part of this operation and once again I want to point the spotlight to the SAG crew. Even though they did not shed a single bead of sweat they still managed to become the MVPs of the CSAUP. Also great thank yous to all the volunteering Qs who showed us a great time all while challenging us at the same time.

Love to all.

MAKE IT A GREAT DAY!!!

The post [south-cary-highland-games-2024] 2024-03-16 Q’d by Sherpa appeared first on F3 South Cary.

This morning we revisited the Carpex archives and the Liverpool lead beat down that welcomed me to F3 5 years ago. The same workout, the same park, and many of the same faces.

Warmups in the back lot.

Mosey to the playground ball field. Start on third base line and run to the opposite fence in the outfield. 15 of each CDD, Merkins, LBC, Squats, Alternating Lunges, Box Cutters, the run back to the start. Repeato x4. Round 3 had a twist…the whistle = burpee. Similar to the original workout, Shut-in wanted more burpees so I obliged. We wrapped up at round 4 due to time.

Mosey to the trailhead lot to find the deck of cards. Partner up and draw a card. Partner 1 do the exercise while partner 2 runs the standard SWW pickle lot that some struggled to understand. Repeato x4.

Mosey to the shelter for some BENCH work. Dips, Irkins, Derkins, Step ups. Second round using the top of the tables for irkins and derkins a crowd favorite

Mosey to the flag for popcorn Mary. Hermes showed us why we need term limits. Finished with Diamond Merkins from Hoppin since Blue was not there to call them. Have a nice day!

Highland Games, Picnic, prayers for all participating tomorrow.

Remember that our actions echo to those around us. Even those not directly connected or local notice what you are doing. If we are doing good and positive things for them to notice then they will strive to do the same. Thank you for all of the men who have been at any workout along side me and everything that F3 does to make us better! It truly does impact not only the man in the gloom beside you but everyone that you and him reach. MIAGD!

The post 2024-03-15 Q’d by Kitty Litter appeared first on F3 South Cary.

WARMUP: Quick jog and stretching, including the South Cary Stretch in McGregor Parking lot. Moseyed to Thang1. THE THANG: Thang 1 quickly devolved into complaints about bear crawls. Thang 2.5 involved carrying Racing Junk up a long hill while complaining. Thang3 involved Blimps + Blim and Fireman Carry on teh ramps with moderate complaints. Thang 4, nothing but complaints about the Qs use of a wet winky and poor attempt to explain the Carpex Core Challenge. Thank 5, widely varying efforts on hill repeats and complaints. Several ruckers were rucking along the way. Big thanks to @Astro and @Oofda for coffeeteria and @Doula for bringing a lot of MOAB first-timers and veterans out. Overall, amazing display of toughness and cross-region support with 45 pax! Announcements: Highland Games, Marathon Support Needed, and Peak City run coming up. COT: PRAYERS FOR WONDERBREAD AND FAMILY. MIAGD.

The post [ao-thurs-moab] 2024-03-07 Q’d by Trickle appeared first on F3 South Cary.

Leg Day!
Banjo and Clockwork apparently used the hill climb challenge as a warmup for an upcoming gazillion K race up Mt. Mitchell. As the Hill Climb challenge ended, Banjo announced Leg Day and now I can’t walk. We did a circuit of Single leg squats, lunges, pirouette squats, and monkey humpers with a touch of running in-between. My legs are toast. The coffee was delicious and the fellowship even better! MIAGD!

The post [ao-downrange-carpex] 2024-02-27 Q’d by Bañjo (Carpecker) appeared first on F3 South Cary.

Line was 21.5 and we had 21. The house always knows!

Mosey through the parking lot rows and over to the grass for some standard warmups.

First thang was an ode to all the stairs climbed at GWL, a #f3bets promo and HCC points three in one. Run stairs for 12 minutes and the over/under was set at 27.5. Pick whether you think more Pax will go over or under. 7 of the 16 pax achieved the over and several were unsure how many they did.

Next over to Rise for three rounds of DONUTS in celebration of the amazing donuts at OMG donuts by GWL.
Diamond Merkins
Overhead claps
Nolan Ryans
Urkins
Tempo Merkins (thanks HG for the assist)
Squats
Then run the donut

Back to the flag for quick Mary including both Homer to Marge and Concord Homer to Marge.

Announcements and prayers. Great to have reps from Carpex and Peak City join us today! MIAGD, gents.

The post 2024-02-21 Q’d by Astro appeared first on F3 South Cary.

Scary turned out in force for a run on a beautiful weather morning so I reached deep into my bag of tricks for a creative and engaging route full of twists and turns and scenic views. Finding said bag empty I defaulted to everyone’s favorite “run up a big long hill, turnaround and then do it again” RUABLHTATDIA *trademark pending.*.

Announcements in reverse chronological order, Scary Christmas Party(be there),Christmas parade (be there), MOAB (be there too). Prayers for Chippers wife.

Also if you have a second in this busy holiday season and want to get me an early Christmas present please DM MaBell to let him know your dissatisfaction on the Maynard being excluded from the Resolution.

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A fiesty group of Pax ran some suicides over by the medical center along with some other exercises mixed in. 3 burpees every time you got back to the start. The first two rounds were variations of merkins at each of 4 stops, plus 30 dips and 30 squats at the end. The last round had various ab exercises plus 30 derkins and monkey humpers. Finished with some Mary. It was good to see a few of our favorite visitors. Lots of events happening around the super region. Circled up for COT and thought about the men on either side of us. MIAGD.

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