19 joined for a run up Kildaire for a bit of hill work. Looped back on Loch Highlands, dodging cars and buses along the way. Pace was pushed (not by YHC).

Announcements – Odyssey October 19, Greater Carpex pig picking Nov 2, details to come.

Prayers for all those in western NC. Find a way to help if you can.

MIAGD!

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4 SCary PAX crosses the boundary lines to celebrate @Franklin’s 10 year anniversary. @Term Paper was noticeably absent.

The post [ao-downrange-carpex] 202430 Q’d by Franklin appeared first on F3 South Cary.

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

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.

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.

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.

12 HIM showed up and enjoyed the crisp morning air. Great route down Kildaire and back. Prayers for all runners this week and weekend. Have fun out there, keep safe and enjoy the fellowship! MIAGD!

The post 202403 Q’d by Chops appeared first on F3 South Cary.

Great morning out with some great men. 5 for a BRR taper week, 4.5 mile jaunt with pearls on a string exercises. Basically a reverse long route Krypto EC. Forest (Nabisco’s son), lived up to his name!

Prayers for BRR and AMBRR and for all other things going on this week. Great coffee and fellowship afterwards. Go MIAGD!

The post 202402 Q’d by Chops 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

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