Stallions for 5.15, Colts for 4.5, Clydesdales for 3.5. All got better.

5 or 6 for Astro led core EC with Plant, Page, Bonham and Jones serenading

Quota finally got named

Hermes was not there so I don’t have my tail.

Prayers for Henry

Just say Yes when you might feel like saying no, to your kids, your M, your co-workers, your friends.

MIAGD

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3 man Indian run to top of Ederlee, warmup 

Thang.
Run to bottom of Ederlee to Symphony trail head.  10 merkins, run back up with 5 squats at each light pole,  10 hand release merkins at top, repeat 5 times. 

3 man Indian run back to flag around Symphony lake. 

Announcements. 
MOAB this Thursday 0515

We completed with after action report. 
What went well:
– starting with 3 man Indian run up Ederlee. 
– Explained the Thang during warmup. 

Could use some work. 
– starting with 3 man Indian run up Ederlee. 

Grease took us out. 

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Heavy rain turned to light rain or maybe we just got used to the rain, not sure but it was a great morning either way. Ran some miles, splashed in some puddles and chatted it up along the way.

Two weeks from today, May 27, running to Henry’s house to celebrate completing his cancer treatments!! Be there!!

MIAGD

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5 for the EC

Started with a mosey and then warmed up with some SSH and merkins. Made our way to Garmin for 7s with Burpees and squats. Medium paced Indian run to Ederlee where we paused for some LBCs. Moseyed to parking deck for monkey humpers and Mtn climbers on the stairs. Hit the Ave hill one final time and headed back to the flag for some merkins and Mary.

Beautiful morning with some great guys.

Prayers for Denali selling his business

MIAGD

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12 pax showed up for a brisk morning dough it run and 1 did the doughcho (Hoppin John). Good route with consistent mix of hills and a good pace by all!

Coffee was enjoyed by most. Not sure what ended up happening to Hoppin John’s bagels! They may have made it back to the break room at Glenaire……

Reminder to get out and run The Maynard at least once this week! Upcoming dough it run to Henry’s house and back….date to be confirmed.

Prayers for Life Alerts family trip to Florida ( for safe travels and sanity).

MIAGD!

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7 for a 4+ mile high tempo tour around the greater Koka Booth region. The tour consisted of hill repeats, burpees, squats, some core exercises and an indian run. MIAGD

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What a great way to kick of a Friday. We started out with six PAX and after the pledge nature called one of them so the remaining five headed out for beatdown. YHC executed his standard Thangs which included four corners (6 or 7 rounds varying exercises each round). Hill repeats with ascending squats (5, 10,15,20,25,30) and lastly level out and backs with ascending shoulder taps (left/right = 1 same rep count as squat). We headed back to the flag stopping for dips and urkins. Finished up with plank/chill cut until all the runners got in then HAND.

A little moist this morning, but all in all, great weather and better fellowship.

It’s always an honor to lead. I appreciate all of you.

MIAGD!!!

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I ended my vacation early when I saw that the Q spot was open; Abruptly leaving my wife and daughter in paradise, i overspent and inconvenienced myself to get to Ritter Park on Friday morning. 3 boot campers were there and apparently 11 runners, if my math is correct
-First exercise: Wash and wax my truck; This thing aint gonna stay clean by itself; being out of the country all week, there was enough pollen to keep the PAX busy for a view minutes. We waxed on, Karate Kid style, until the sheen was acceptable, then we moved on

-Next up , we moseyed to my house; I needed to get rid of these geese, once and for all; i instructed the PAX to chase down and exterminate by any means; Boy, did they; you should see the look on HGTV’s face with his hands around the neck of those geese.
-Running out of time, we headed back to the flag, losing Yogi and that old guy along the way. I only recall hearing “Come get you some” slowly fading away somewhere around the lake.
-Great work this morning but i had to get back to my vacation; i’ll be sipping Mai Tais while you suckers read this. Thanks for your help this morning though. MIAGD

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14 went over the bridges and through MacDonald Woods. Ran into our friends from FWD miles out from their flag. Audible was called on the home stretch to grab an extra half-mile.

Announcements: Highland Games Saturday, Picnic next Saturday

Prayers/praises: unspoken.

NMS: The table stakes for getting to hang out with the fast guys is hauling myself around a 5 mile track. Always inspiring to be around them, so it’s worth it.

TClaps to HoppinJohn for yet another Ocho.

The post 2025-04-15 Q’d by Captain Jack appeared first on F3 South Cary.

Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

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