Nice beautiful morning at Thunderstruck…no flag though.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazios, seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. PAX Choice of 1 minute run, squats, or burpees. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Kettlebell Swings
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Rock Your Bodies
7. Kickbacks
8. Homer to Marges with bell
9. Weighted WWIIs
10. Bent Over Rows
11. IYTs
12. Goblet Squats

Burnout with 15 shoulder-tap merkins.

COT –

ANNOUNCEMENTS

Peak City Cornhole Tournament 6/3. Check slack.
TCP Sawgrass tomorrow

/ PRAYERS/PRAISES

Clay battling prostrate cancer
Cole (15 yo) who has religious OCD
Debbie who has lost her husband
Chewie and M traveling this weekend
Chewie 34 days Q in row.

MIAGD MTFBWY

The post [ao-thurs-thunderstruck] 2023-05-11 Q’d by Chewie appeared first on F3 South Cary.

Somewhere around 6 PAX (with multiple regions represented) were out for EC this AM ahead of the beatdown. By the time we arrived at 5:29, we were 40+ strong and ready for all sorts of disclaimers and explanations. We welcomed FNG Mark and were off!

Warmup lap and exercises in the parking lot before we exited the lot to the south to pick up the greenway trail. We gathered in plank at the trail bridge. First thang – bear crawl from the back to the front. With a group this large, we went for one round and moved on. Offer stands to get bonus points for finding any trace of our presence via Nextdoor. Run up the hill back to the lot and gather in 4 groups at the Teeter lot and grab a coupon.

Second thang – my favorite new workout from 2023 so far courtesy Shipyard – THE BLOCKCHAIN. Possibly due to inequity in group size, but also possibly due to disparity in skill levels, some groups prevailed over others… by a sizeable margin. Burpees after each of two rounds. Coupons back to the flag.

Third thang – pain train four corners featuring:
Plankjacks
Urkins
Freddie Mercs
Flutter Kicks

We ended with Mary on the Move completing 100 LBCs along the way before we finished with a round of 100s.

We named FNG Mark – welcome to ‘Truly’!
Peak City claimed the ghost flag with 9 in attendance – a good showing from Carpex as well! The ghost flag will be at Bounty Hunters next week.
Announcements – buncha ways to support Cornerstone in Peak City. They’ve been good to F3 over the years.
Maynard 100 kicks off Monday. Note that if you do 100 F3 workouts, you still need to do another 6 pack to hit 106… the Maynard 100 will give you those 6 for free.
Prayers – lift up and remember the SMR guys this weekend.

I am continually grateful to be a part of this brotherhood – I know the ghostflag did a good amount of work this morning, but huge thanks to all the Thursday site Qs – Laloosh/Dowry for converging and Quiver/WahWah for building up this site over the last 4 months – to Captain Jack, Shipyard, and Adjacent for all of the metrics and achievements tracking (what a carrot that is), to Amway for setting that bar high last year, to Hermes for the encouragement back on the Cleaver about halfway through the streak, and for all the support, and to each of you that come out and post for each other when it would be extremely convenient to fartsack instead.

Come tomorrow morning, [I believe that it’s true that] Breezy has the opportunity to become your new active streak leader!

The post [ao-thurs-thunderstruck] 2023-04-27 Q’d by Jigglypuff appeared first on F3 South Cary.

We had 14 out this am… +\- 2

Most did the bootcamp, 2 rode their bikes, and a few sneaked in at COT.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazio/Fazio Sir , seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. 1 minute choice of pickle mosey , or burpees, or squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Hammer Curl to Press
6. LBC’s
7. Homer to Marge
8. IYTs
9. Kettlebell Swings
10. Chainsaw Rows
11. Kickbacks
12. Rock Your Bodies

The Burnout: 10 burpees and 10 shoulder-tap merkins.

MIAGW

The post [ao-thurs-thunderstruck] 2023-04-20 Q’d by Chewie appeared first on F3 South Cary.

Ran a couple new roads off of some old roads this crisp morning. Great fellowship was enjoyed.

The post 2023-04-18 Q’d by Oofda appeared first on F3 South Cary.

6 PAX for a “Murph” prep workout.

Warmup
Ran 3 mins, stopped for 3x rounds of:
– 5 LBC
– 10 Merkin
– 15 Squat
Resume running.

Did this for 2.3 miles.

Welcome FNG Bodett! And shoutout to Skimmer was named yesterday and is back for more on day 2.

MIAGD men.

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