was the theme today.

We had a list of 10 solid kettlebell moves and we listened to ‘Ten’ the album straight through.

When was the last time you actually listened to an album, no skips, and in order as the artist intended? Bet it’s been a while.

Pearl Jam’s ‘Ten’ is high up on YHC’s faves of all time list, so homage was paid.

We did start with some stretches as promised. Thanks to my cousin who is a sports PT and has enlightened me to how important — and how bad — my hip flexibility, strength, and alignment is.

Excercises straight through. Pickle. Repeato.

– Swings
– Hunter Squat Left / Right
– Pullover Press
– RDL Left / Right
– Rows Left / Right
– Goblet Squat Thrusters
– Clean to Press Left / Right
– Elevated Lunge Left / Right
– Woodchop Left / Right
– Swings

Solid morning.

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We moseyed to the end of the koka booth parking lot for some rock squats and then moseyed to the garmin parking lot for some burpees and merkins with a hill in between. Great times this morning.

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15 for Power Hour with various weights/bells in the pouring rain. The rain caught me off guard. My plan required us to stay in one place, so we all took a direct aquatic hit. On the plus side, this is a workout I won’t forget. I tip my hat to 14 gentlemen who leaned right into it. I tip my hat a second time to everyone for farmers carrying all the weights back to my car. High impact men everywhere you look at Shepherd’s Watch.

NMS:

*Always great to see our guy Pet Sounds. We should all be circulating a little more than we are.
*1988 Donruss would have labeled Dookie a “Rated Rookie.” Let’s get him into Slack.
*+1 to Unitard and Bubba for tag-teaming the battle rope
*+1 to Grisham for lugging the deceptively heavy slamball
*I will stop hogging the Q sheet, starting……now.

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10 for shoulders at the rock pile and shoulder 7s.

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3 for 2.85. Good route with great company.

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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!!!

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YHC is nothing if not a man of the people, and when in doubt, give the people what they want. You want taper, you got taper.
Thus commenced 45 minutes of non-stop tapering exercise perfection. Warmups = 10 SSH, then 9 SSH, then 8 SSH, then 7 SSH…you get the idea. Highlights included half the pax BTTW/People’s Chair while the other half do Ring of Fire variants – each and every one dutifully tapered, 20, then 19, then 18 etc. merkins, 2 then 1 double bear crawls around the ring, 20-19-18-etc. wide-grip merkins starting from 6-inch-hold position. A smorgasbord of ingenuity and prowess. HT to @Grisham for his creative interpretations of the straightforwardly-named “double-pump wide grip merkin starting from 6 inch hold”. Long parking lot 3 then 2 then 1 light pole runs, then back to the flag for a tapered Mary. Everything started bigger and got smaller, just as the pax desireth.
Prayers for folks traveling near and far to run places, family communication challenges, and dealing with recurring illness. Take 1 opportunity today to be a leader to someone else, however seemingly small the context; don’t let the pitch go by.
NMS: Best wishes to all this weekend at the BRR, and especially at the @Shipyard Memorial AMBRR Celebrity Race for the Cure.

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7 had a swimmingly good time this morning at 88 MPH saltwater edition. Lots of mumblechatter even before the workout began as YHC was holding a speaker and immediately several HIMs started thinking of all the potential boxes about to get checked. Pledge, disclaimer, and off we go with our ocean/sea themed playlist. Circle around the 88 lot and back to the flag for some standard SCary warmups then off we set on the inaugural double stingray.

It was pearls on a stingray today with stops every quarter-mile-ish. Reps between 10-20 at each stop.

S quats
T revolta Merkins
I mperial Walkers
N ewtons Cradle
G ood Mornings
R anger Merkins
A merican Hammers
Y ves Poll

The fine HIMs on the voyage crushed it so we had extra time to through in a set of 7s of the newly minted and soon to be world famous STINGRAY MERKINS (wide grip hand release merkin followed by a superman-esque raising of the arms and legs, similar to a stingray swimming in the ocean).

Back to the flag with the soulful sounds of Drunken Sailor and HAND.

Even had some bonus songs for coffeeteria with 100% attendance. Many props were given for the multitude of box checking and obvious misses pointed out to YHC to check even more….. Had a great time this morning. MIAGD.

Announcements
AMBRR
9/11 Stair climb
Iron Pax Challenge

The post [ao-mon-88mph] 202402 Q’d by OTW (On The Way) appeared first on F3 South Cary.

We won’t leave you behind, but we also won’t leave you where you started.

5 runner broz and 12 bootcampers started their Saturday off right. Since it’s AMBRR season we logged some mileage, moseying down to the lake trail. We executed M&Ms around the lake, with a merkin variation and monkey humpers at each stop.

Several were worried about our timing half way through the lake lap but YHC wasn’t scured. We made it back right on time +/- 2 minutes.

Welcome FNG Out Cold!
MIAGD!

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9 on the final day of August for a 45 minute EMOM backed by all-time classic album-closing tracks. It was the kettlebell all-star team today, so they rolled with my “no breaks” workout just fine.

After COT, we joined the SWW crew to celebrate Amway’s 500th SC post. I’m thankful for Amway’s leadership in F3 and his positive influence on my life.

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