8 bootcampers, including FNG Sergei, identified as a group of 20 Pax on this 18 degree morning. Check! 1 run bro joined at COT.

FNG was properly welcomed with mission, core principles and legal disclaimer. With that out of the way we moseyed over to the medical complex for standard warmups.

Then over to the rehabilitation center hill for a set of 7s with diamond merkins and jump squats.

Completed that and then headed over to the Cary church of Christ parking lot for 4 corners. 3 rounds of 10, 15, and 20 reps. CDDs, American (non-sledge) hammers, merkins and LBCs. Bear crawl from corner 2 to 3 and lunge walk from corner 4 to 1. After 3 rounds it was observed that some Pax were not giving full effort, which is unacceptable at an Astro Q. Once chastised, the pax were told there would be one more round with full effort. Properly invigorated, two pax who had been in the middle on the previous rounds now led the pack.

Back to the flag for COT and naming our Lochmerian FNG who hails from Siberia by way of Canada. He did not think it was cold.

Lots of car alarms at coffeeteria. Grateful the coffee was brewed and not mixed.

The post 202521 Q’d by Astro appeared first on F3 South Cary.

20 HIM gathered fora nice Kryptonite fly by with a few hills sprinkled in. Great weather and great pace today!

Christmas party this Thursday and the Oakwood 24 this Saturday. Praises WebMD’s new job starting in January and prayers for the families in Wisconsin.

Pleasure to lead and be surrounded by such a fine group. MIAGD!

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

Great event hosted Badda at the official bowling alley of F3 South Cary! Pizza was plentiful as were the kids. Some pax knocked down many pins and others not so much. I believe Kiffin had the best score with a 193…and that was before he learned about the oil patterns.

Great tour of Badda’s backend by two groups and then a private tour for the Pineapple Express Captain. Very cool to see the magic behind the scenes!

Great event and thanks to all for coming out!

Pay @djlewisncsu on Venmo approx $1 per slice of pizza. Pics in thread.

The post 202408 Q’d by Badda appeared first on F3 South Cary.

After trekking many miles and slaying a few beasts along the way, i found ye olde slippery when wet AO just as i remember.

I think i have been here once before, but never Q’d. I asked @francois about the lay of the land and with his guidance, we grabbed some of the small rocks and headed up to kildaire farm rd and the little shopping center across the street.

Did a bunch of randome exercises, some backwards runs, and chatted about pubes, underlings, and how leaders should always strive to punch down and make others feel small.

good seeing old faces and meeting some new ones. see y’all at Uhwarrie or in Umstead

The post 202408 Q’d by Pivot appeared first on F3 South Cary.

19 joined for a run up Kildaire for a bit of hill work. Looped back on Loch Highlands, dodging cars and buses along the way. Pace was pushed (not by YHC).

Announcements – Odyssey October 19, Greater Carpex pig picking Nov 2, details to come.

Prayers for all those in western NC. Find a way to help if you can.

MIAGD!

The post 202401 Q’d by WebMD appeared first on F3 South Cary.

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!

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