Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

Another fine morning in this wonderful SCary region we call home, and a privilege to be at the finest 0530 Friday AO this region has to offer.

Just like my last Q, no site Qs, but at least this time we had warning, so the Thunderstruck flag made it’s way north. No FNGs, so we hit the pledge of off we moseyed.

At this point I was disappointed to learn that the automatic traffic lights only work when the site Qs are present, so we had to wait a brief moment to cross Tryon. Successful navigation and warm-ups in the Craft parking lot. Head on over the greenway and mix in some merkins along the way. Even found an honor bench for Term and Bubba at one stop. The Q always has to look out for the pax. At this point Tinkertoy feared we were going to be running all morning. Have no fear, trust the process.

Somehow we ended up at the tunnel. Sounds like a great place for some 21s.
H2H and CDDs. With a twist! Stop in the tunnel for a 15s People’s Chair each time you pass through. We started at 8/13 much to the chagrin of some pax who thought 7/14 was a better starting count. Properly ignored we carried on with the original plan.

Mosey back to the church mixing in some monkey humpers and overly ambitious lunge walking along the way. Back at the parking for a patent pending 4 corners of Mary (LBCs, American Hammers, Freddy Mercs, VUps). 2 rounds then back to the flag for a quick round of 100s. HAND.

Another great morning with this fantastic group of men. Don’t take what we have for granted.

Visitation for McGraw (Bubba’s son Dylan) is Sunday at 5. See 3rdf-prayersandpraises for more details.

The post 202419 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Warmup with a few combinatory moves then a shoulder circuit that HGTV particularly appreciated after his 100-burpee EC.

One pax showed up late, so we did 5 penalty burpees (and no, that pax wasn’t Shut-In despite the HC and late text).

ME was a tabata in two parts. Each exercise was 20s on/10s off, x4.

Cardio
1. Wide High Knees Hop
2. Skydiver Pullbacks (superman position)
3. Lateral Lunge Hops (side to side)
4. Bear Plank Cha-Cha
5. Sumo squats
6. Wide to Narrow Merkins
7. Hip Up + Sit Up
8. Around the (Flat?) Earth (hops in a square-shape)
9. Predator Jacks

Bench
1. Bulgarian Squats
2. Derkins/Irkins
3. Bench Squats
4. Leg raises off the bench

Some closing yoga to open up the chest and hips.

COT:
– Ruck in Apex in August, to raise schools supplies.
– AMBRR in Sept.
– Prayers for Carson (Cauliflower 2.0) and Bubba.

Stop 4 of 4 for this week’s Ghost Flag. Coffee/Bagelteria with the B-in-B crew, who I learned also were unfortunate enough to have endured a Clockwork Q, lol

Good to see everyone, YHC needs to post more often in SCary…maybe at the new SUP AO at swampmere :thinking_face:

The post [aostonecutters] 202418 Q’d by Clockwork appeared first on F3 South Cary.

It is not enough to be busy; so are the ants. The question is: What are we busy about?” – Henry David Thoreau

After some upper and lower focused exercises we ended COT with this message. I’ve recently been questioning my spending habits. Time for some change with the M. What about how YOU spend your time?

LnL Divergenge coming up and sponsored by Kirkland/Sherpa. Get w/ them about a “lake paddle workout”. They promise you won’t fall into the “fresh” water.

Continued prayers go out to Bubba and his family. Family service scheduled for 7/21 for his son McGraw. Hermes has the details in COT channel.

The post 202417 Q’d by HGTV appeared first on F3 South Cary.

18 fine HIMs came out for a good time on a beautiful spring like morning today at #ao-fri-shepherdswatch. After the pledge and brief mosey to the other side of the church standard SCary warmups were performed (no pigeon to some groaning but Moroccan Night Clubs thrown in to appease the crowd). Once properly warmed the OTW Pain Train worked it’s way back into the station for one last route this week. This was a tasty pain train though as we celebrated National Pizza Day. Toppings included:

Peter Parker Merkins x15
Imperial Squat Walkers x15
Zombie Crunches x15
Zebra Kicks x10
Alternating Side Sqats x10
w/ a big pickle each round.

The conductor had impeccable timing and made it back to the flag with just enough time for a round of OWEN in honor of National Owen Day.
Overhead Claps x22
Worlds Worst Merkin x3
Elbows to Knees x22
Nolan Ryan x22
Surprisingly no PAX asked why 22 reps.

And Have a Nice Day.

Announcements were made. Praises lifted. Thankful to be able to get out and have fellowship with a great group of guys this morning. Truly is a blessing to be out in the gloom with the PAX.

MIAGD!

The post 2024-02-09 Q’d by OTW (On The Way) appeared first on F3 South Cary.

ISO day at Stonecutters — back to basics. After an unintentional extended warmup HGTV led pax through a solid set of isometric exercises. For the uninitiated, isomeric involves extended holds of various exercises in a static position. Repeatedly. Whether it was pushing the wall, holding a plank, extended poses in lunge position or Supermans, it all led up to a stunning conclusion: all of this running has made us soft.

Today was not a day for the weak. Grateful for the solid workout.

The post [ao-thurs-stonecutters] 2024-02-01 Q’d by HGTV appeared first on F3 South Cary.

14 HIMs met on a beautiful morning for 4 corners over by the Craft House, followed by a snake through the parking lot in front of the grocery store. Glad to be back out with you all!

The post 202301 Q’d by Nugent appeared first on F3 South Cary.

A strong showing of SCary Pax and (a few region-straddlers that we are claiming for the purpose of this backblast) pilgrimized Carpex in yet another enjoyable and questionably-led Carpex Thanksgiving convergence. Full backblast can be found in Carpex Slack. Great start to this this Thanksgiving holiday.

The post [ao-downrange-carpex] 202323 Q’d by F3 South Cary appeared first on F3 South Cary.

Beautiful morning it was, just as Sherpa promised.
Chipper, Hallmark, and Sherpa for various variants of ECs. No sign of running crew, they might just be that fast.
For the ME, the PAX moseyed up Kildare to the medical center parking deck, stopping to warm up along the way. Also as Sherpa promised, Al Gore’s were in the mix as well as Global Warming (yes, it’s in the Exicon).
Parking deck work consisted of suicides with increasing reps of 5 at each level. Deck 1 merkins, deck 2 starfish crunches, deck 3 alternating side squats. We ran out of time and never made it to parking deck 4, so the PAX lucked out since burpees were next. Moseyed back to the flag with an extra lot loop to hit 3.2 miles.
Chipper mastered the COT announcements, see channel.
Prayers for those struggling with addiction, and praise for fellowship and giving back to causes that we are passionate about.
MIAGD!

The post 202308 Q’d by Spayed appeared first on F3 South Cary.

What a wonderful morning at South Carey’s finest standard Wednesday Boot Camp. We had 25 between the Cleaver runners, walkers, and boot campers.

We started with a brief warm-up in the Gonza lot, then moseyed to the Whole Foods lot for a serpentine jog across the aisles, broken up by quick 5 burpee sets. We then counted off by ones and twos in preparation for the thing.

The groups alternated running loops around the Waverly outskirt buildings, and doing a set of AMRAP Dora exercises, ending with Burpees and the Burger King. We weaved back through the main complex to find the incline near the flag for some clock Merkins, followed by a lightning Mary round to finish up.

Announcements – moving TCP families on Saturday, followed by shooting at Riptides, followed by Meatfest at Prodigal’s.

We lifted up a praise for Hallmark’s 14 yr anniversary and a prayer that we might find ways to deny ourselves today. MIAGD!!

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