8 PAX for a bootcamp & 3 for RC.
TGIF! Mosey to warm up to thang 1.
Four Corners of Mary to start us off:
– low slow flutters
– dying
– LBCs
Thang 2: Tic-Tac-Toe 3 in a row team battle.
1’s vs. 2’s.
One end of the lot had our board and the only way to pass off your chalk to your teammate was to knock out merkins, squats, LBCs X 5/each. (Person must also draw the line through)
X’s vs. O’s. Losers gets burpees, winners get merkins. 2 exhilarating games played with questionable tactics. Then team Indian runs back to the flag battling each other with the classic , , . A lot of people losing on paper.

Prayers and praises. Safety for people stuck in flood zones around the state and weather. Safe travels to our guy, Joe Smith, as he goes to smuggle hardware into Prague.

MIAGD. See you tomorrow.

The post 202427 Q’d by Brie appeared first on F3 South Cary.

9 bootcampers and 7 run clubbers this AM.

One last trip to the beach this morning to send out summer on a high note. Swimsuits were highly encouraged but YHC didn’t give that disclaimer until 5:44 so only YHC was appropriately dressed. Nevertheless we prevailed and started off on our journey with a mosey to the rest area. At this point one of the kids naturally started yelling ‘Dad I gotta go!’ so we pulled in, did some warm-ups, stalled and discussed pigeons on the beach, and something about ground hogs….

Anyways, continue back on our trip to Ritter for….

The BEACHBALL

Grab a beachball from the Qs trunk and lets begin. Various exercises together followed by a pickle where the mode of transit was beachball thrusters (throw your beachball at the top of the thruster then go get it). Exercises were heavily skewed towards Mary (gotta get that six pack for the last beach trip):

B ox cutters
E lbow to knee crunches
A merican hammers
C ockroaches (that are dying)
H eels to heaven
B urpees
A l gores
L ow slow flutters
L unges

Then we closed out with 3 amazing rounds of F3 Beachball Dodgeball which was enjoyed immensely by all.

HAND

Announcements
Deacon in Wake Forrest tomorrow
Odyssey in Green Level next month
Happy 7 yrs to Punch Out

The post 202420 Q’d by OTW (On The Way) appeared first on F3 South Cary.

7 iron-pax’ers and 9 dough-knead’ers came
together in the GLOOM to get their morning exercise mojo on. 5 miles for the Dough-It squad and only the good Lord knows what the Iron pax fellas did during their 45 min get together. Maybe they went to the Waffle House, Mojo Dojo style (didn’t notice too much sweat).

An awesome sighting of the Space-X launch lit up the sky and was a great treat for the eyes of the pax as well. @francois skipped a lap around the Loch due to his irrational fear of and we were all back to home-base with a couple of minutes to spare.

COT – Various 9/11 stair-climb workouts throughout the greater Wake county region, mainly with the convergence at Carpex BO and a birthday boy @snip led stair climb workout at #ao-wed-pointbreak as well.

MIAGD

The post 202410 Q’d by Sherpa appeared first on F3 South Cary.

A swarm of HIM set out to conquer the Scottish hills of Macgregor. It’s easy to want to push a little more when you see guys out crushing it on mornings like this. MIAGD!

The post 202427 Q’d by Kitty Litter appeared first on F3 South Cary.

10 boot campers and 4 run clubbers this fine Friday morning. Pledge and we were off a short mosey. Warmed up behind Java Jive and then straight into a classic partner Dora, up the stairs and around the building was the pickle and merkins, LBC’s and squats were the exercises.

Next we moseyed down Kildaire and to the base of the infamous Kildaire stretch. Hill repeats were on tap with a variety of merkins and squats at each top turn around spot and WW1’s at the base. That left us 8 min to get back to the flag. We made it just in time to finish it off with 15 squats to stretch out our legs.

AMBRR and BRR coming up. Prayers for Life Alerts family, Vegemite’s family, DEET’s family, Kitty Litter and the world in general. It was great to be out there with you HIM this morning. Go MIAGD!

The post 202423 Q’d by Chops appeared first on F3 South Cary.

Had a baby last night.
VQ this morning through a park and across a bridge.
If I forgot anyone, blame the baby.
MIAGD

The post 202420 Q’d by Dunk appeared first on F3 South Cary.

18 HIM’s got after it this am. The morning was filled with Merkins, LBC’s Low Slow Fluters, WWll’s and everyone’s favorite Star Jumps. Over 2.5 miles was achieved. Prayers for all the kids going back to school and remember we have the AMBRR coming up on the 9/7 and Shark Nado this Thursday at BIB. MIAGD

The post 202419 Q’d by Chipper appeared first on F3 South Cary.

Many PAX gathered in the gloom to enjoy the slightly cooler morning.
The ME started with the pledge and moseyed to a comfortable spot for some standard stretches in SCary.
Then we made our way past the softball field and through the woods for Thang 1: 4-corner BLIMPS. We did 4×10 each of Burpees, Lunges, Imperial walkers, Merkins, Plank jacks, and Squats. @Biff and @Yeehaw showed their Beast Mode.
Then we made it back through the woods for Thang 2: A standard Dora
The boot campers finished as the Running Bros arrived and had enough time for a single Mary exercise of Chillcut which was just long enough for @Amway and @Francois to share an intimate moment but not too long for it to be weird.
If you hadn’t heard, the AMBRR is on Sept 7.
Congrats to all the parents (mostly the M’s) that made it through the summer and get to send the kids back to school.
Make it a great Friday!

Need some help with the PAX, I think there is one missing.

The post 202416 Q’d by French Lick appeared first on F3 South Cary.

Fun route and great crowd on a beautiful morning.
Welcome FNG Biff who casually crushed the EC and ME. Strong work!

Prayers for Quivers grandma and Vegemite’s mom
MIAGD

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