An odd number of pax did an odd workout today. Q came in off the top rope right on time – was hiding out trying to stress out the site q who HC’d to the workout and then didnt show. Knowing @kitty litter, he probably went to another workout somewhere else. Great group, great site, wondering why I had never been invited before and where my first time Q gift was….
Warm up – yup
1 – Burpee
3 – Triple
5 – Nickel (Merkins, Lunges, Squats)
7s – yup (star jump and LBCs)
9 – box cutter tribute to Hermes
11s – yup (jump squat and supermans)
Mary – yup (Freddie Merc, Hello Dolly, H2M)
COT- praises for Quiver -first bootcamp post injury.

The post [ao-mon-88mph] 202423 Q’d by Franklin appeared first on F3 South Cary.

This morning’s workout started with a quick intro and pledge. We then moseyed to the parking lot across the street for warmups (SSH, Hillbillies, Good Mornings, Calf Stretches, Runner’s Stretches and Merkins.

YHC lead the PAX down Tryon to the Tunnel where we did 11s which consisted of Burpees at the far end of the tunnel and plank jax at the top of the hill on the near side of the tunnel. Clear instructions were not provided b/c some PAX attempted to cut the distance wanting to do exercises at each end of the tunnel. Clarity was provided and all was good after that.

Once we concluded the 11s, a few rounds of core exercises were performed before heading back to the SW parking lot. On our way back to the parking lot we made a few random stops for monkey humpers and American Hammers (in honor of Chipper’s leadership launching SW).

We had a few minutes to kill once we arrived at the SW parking lot so we did a quick Thang 2 which was the Triple Check. It was simple to do, but too much to explain here (if interested you can look it up in the F3 Exicon). We finished out with the plank hold.

It was great to be back at the Premier AO in South Cary (and I’ll go as far as saying the Greater Carpex Region). Thank you for the opportunity to lead this great group of HIM. May we go forth and encourage and lift each other up (everyone around us) as we did this morning.

Much love!

IC Light

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

20 HIMs got together for an awesome workout. We started with the mission statement ( I nailed it by the way) followed by the pledge. We all headed up to the WF parking lot for some SSh’s, Sir Fazio arm circles and Mountain Climbers. We proceeded to do some forward and backwards running thru the parking lot and to my joy no one ran into an island. Next stop was the toast parking lot were we focused on AB’s and Merkins. Once we finished there we headed down to the lawn and did a solo Dora which included 25 dips, 50 merkins and 100 squats. Each separated with a run around the pickle. We headed back to the flag for some Mary. Some were faster than others.

Announcements: F3 dad’s camping trip in October, the Rim to Rim team still has openings if you want to join this weekend. Green level is hosting the Odyssey in mid October. As usual check slack for details

Prayers

Decoy and his coaching career and the HIMs heading out west this weekend to do the R2R

Today marked the 2 year anniversary of my collapse at PB. Forever grateful to Trickle,Hermes and all those folks that were there that morning to save my life. F3 is an incredible group and I would not be here today if it were not for the quick actions of this group. MIAGD

The post 202418 Q’d by Chipper appeared first on F3 South Cary.

10 in total dominated the parking lots of Ritter Park today. Everyone left stronger. Prayers for those in pain and prayers for those that are keeeping things inside. MIAGD

The post [ao-wed-hulkamania] 202411 Q’d by Sbarro appeared first on F3 South Cary.

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!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

10 for Yogi’s Anvil and 6 stretching bros including one that had to make up some ground. We learned a lot about Bubba’s Carbon Footprint as Yogi’s 8 yr 5 pack continues. If you ever wondered if a bear shits in the woods, I don’t know the answer, but I do know that they use the ports-John’s in the Waverly Parking lot. Prayers for all the runners this weekend.

The post 202404 Q’d by F3 South Cary appeared first on F3 South Cary.

The inaugural Stingray EC kicked off the morning. YHC arrived back at 0527 to find the pax arriving or waiting.

Mosey to Whole Foods to warmup. Then a journey through the hidden stairs to the upper level and back down to the turf. Waiting for us by the fountain was a Wheel of Pain with 7 predetermined and 1 pax choice exercise. Spin from Honor to youngest, complete the exercise and each adjacent to it. Pickle in between each round.

Slide over to the cornhole boards. Spin the wheel. Miss the board 2 reps, on the board 1 rep, sink it and erase a rep. A handful of rounds and then another pickle and back to the flag for Mary. HAND!

We missed you Franklin. AmBRR 9/7, SAG crew still could use some help. MIAGD!

The post [ao-mon-88mph] 202426 Q’d by Kitty Litter appeared first on F3 South Cary.

Nice cool morning for our Saturday AO. Started the day off shaking off the VQ jitters by waking up ahead of the alarm bell and arriving early. Did a solidarity partial EC with HGTV himself before getting the ME underway.

After the pledge, we limbered up with some dynamic stretching and did some Vinyasa Yoga with some cycles through runner and warrior poses.

We did some circuits with the infamous lock n load pain sticks as follows.
Round 1 – squatsx10 and calf raisesx20
Mosey lap
Round 2 – Americansx10, crunchesx20
Mosey lap
Round 3 – tricep extensionsx10, curlsx20
Mosey lap
Round 4 – upright rowsx10, bent over rowsx20
Mosey lap
Rinse and Repeat

Saved the last 10 minutes for a bit more yoga and a circle of popcorn Mary.
Announcements: AMBRR is coming up in 2 weeks so respect to all you participating. Have a great day gentlemen!

The post 202424 Q’d by Roadhouse appeared first on F3 South Cary.

What a great day to Q Mojo Dojo Casa House. 6 HIM completed 100 each of Merkins. Low Slow Flutters, Squats and WWII’s while completing 2+ miles. One HIM showed up for COT. Various topics were covered regarding Tofu, our food system and that nobody really likes Vegan Cheese. We learned that CrowdStrike has released software updates and there has been no disruption of Service. It was really Delta’s problem. We also learned that @Yoga Mat has special powers. He mentioned @Greenbow’s name and he appeared out of nowhere. Really a weird thing. Great fellowship this am. Honored to lead such a fine group of gentlemen.

The post [ao-downrange-carpex] 202420 Q’d by Chipper 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.