Will edit

The post 202423 Q’d by Chanticleer 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.

Jog.
Moving Warm Up.
Random Set of “7’s”
Hills x 5.
Sprints x 5.
Michelob backwards run
Random motivators on the return trip.
Set of 140’s.
3.06 Mikes for me.
Max HR = 146; VO2 Max = 43

COT
Count
Names
Announcement – None.
Prayers:
My niece Cara and a healthy delivery
Those impacted by the Cisco layoffs

Great morning guys.

The post 202416 Q’d by Burt Reynolds appeared first on F3 South Cary.

A robust group of 14 gathered to talk about parenting wins and losses. Some good sharing took place.

Be present with your kids. I challenge you all next week to put your phone in jail from 6-8p mon-thurs, as much as possible. The greatest ability for parenting is availability!

Do your best to not let work stress lead to a short fuse at home. Support your kids in whatever they’re in to, whether or not you know or care about it.

MIAGD, gents!

The post [3rdfescalator] 202413 Q’d by Astro appeared first on F3 South Cary.

A call back to these!

f3southcary.com/2023/01/13/202313-qd-by-jigglypuff/

og.f3carpex.com/time-to-get-a-little-spooky/

Spookiness was the theme. Playlist in the thread.

Warmup by the greenway.
Running around to the secret deck, pearlzing squats on the way.
Spooky Jack Webbs up to 13 on the deck.
Webbicides featuring Spider Merkins under the deck up to 13. This is where the rain really picked up.
Pearled squats otw back, stopping for a half-hearted haunt of the Swwingers crew.
HG called Superman’s and LBCs at the flag.
Since Trickle was our only repeat PAX from last time, he got the last call honor and called Dying Cockroaches. So very spooky.

We accomplished more of my original goal from 2018 by pressing on with the merkins in the Webbicide. Rain and the lightning at the end were beautiful touches.

MAKE IT A SPOOKY DAY!!

The post 202413 Q’d by Jigglypuff appeared first on F3 South Cary.

Started with “put one leg in front of the others” for a while. Mixed in a few “lift leg thingy’s” and “arm over your head hip hingers”. Then more put one leg in front of the others with a variety of partner exercises. Great effort from a group with 6 of the 8 having done the BRR or AMBRR this past weekend. And it was a beautiful crisp morning to boot.

Regarding the meaning of life, it’s a few things: Significance, coherence, and purpose: this includes the belief that your life matters, that it makes sense, and that you are pursuing goals.
Survival and reproduction. Realizing potential. And as a Christian, glorifying God by knowing Him, enjoying Him, and living a life that reflects His image through loving and serving others, ultimately finding true purpose and fulfillment in a relationship with Him.

Finally, why is Grease Monkey not in Slack. Can we get him added? I think he’s going to be around for a while…

The post 202409 Q’d by Oofda appeared first on F3 South Cary.

Moseyed to Whole Foods for warms ups
Moseyed to Duke Building for suicides
7s on the hill at end of parking lot with Burpees and Starjumps
Partner Dora with Merkins, WW1s, LBCs
2 for the Cleaver
6 for the Ocho

Remember DEET’s family, Vegemite’s mom and Enhancement’s calf in your prayers.

MIAGD

The post 202428 Q’d by Badda appeared first on F3 South Cary.

Primary goal was to keep the tempo high while minimizing wear and tear with all the racing endeavors folks have coming up:

Glade Park to michaelangelo repeat with monkey humpers. 50%~prisoner~90%

Richelieu to Ave of Estates horseshoes with dips
Earkins on the way back for Mary.

Can’t wait to see the BB’s out on the course. Missed the pineapple bros out there this morning…

Praises to Nabs dad on getting back out on the golf course MIAGD

The post 202426 Q’d by Full House appeared first on F3 South Cary.

Run season is in full swing and that called for some hills and distance, so we did a loooong and hilly BLIMP. For each round we did 20 reps of each exercise (5 reps of the at each end, and 5 reps each time we passed the midpoint).

Bonnie Blairs (L/R=1)
LSF (L/R=1)
Iron Mikes (L/R=1)
Mountain Climbers (L/R=1)
Plank Jacks (in/out=1)

Finished with 20 Squats and a loop around the parking lot. Over 4 miles covered. Mission accomplished. MIAGD.

The post 202419 Q’d by Amway 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.

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