Large group for a nice run this morning. The dome did not hold. COT under the shelter. Good fellowship at coffeteria.
MIAGD

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

Will edit

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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.

The post 202419 Q’d by Dowry appeared first on F3 South Cary.

11 for 5 through Crescent Green, Symphony Lake, and the Swift Creek greenways. At the flag we celebrated the POTF from Chops to your newest site Qs – Badda and Bing! 7 joined the 2 ruckers for coffee and bagels. MIAGD!

The post 202417 Q’d by Jigglypuff 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.

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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!!

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

The post 202412 Q’d by Captain Jack 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

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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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