It was perfect weather for a pre- St. Patrick’s hunt for a pot of gold by carpex’s favorite mallard, Disco Duck. Warm ups featured copperhead squats (complete with sound effects), we moseyed down to the park by the lake and circled an Emerald Isle with increasing (then decreasing) reps of CDDs, monkey humpers, and Homer to Marge’s. Dips and Irkens along the railing by the lake where Water Wings learned how to differentiate geese from ducks. Mosey back to the gazebo for more dips and merkins, then a rousing Mary under the watchful (somewhat creepy) gaze of a khaki-clad Term Paper.
A pot of gold was discovered in Disco Duck’s Prius featuring Guinness and Cheerwine.

The post 2022-03-12 Q’d by Disco Duck appeared first on F3 South Cary.

So I hear you guys really treat these as old school backblasts. Here we go…

YHC was very glad to finally Q Loch-n-Load after the hard launch on 1/1/22. There was much concern the hard launch would be in 2021 and I would be unable to complete my county-wide Q quest. Much thanks to the men behind that hard launch decision.

Neither Disco Duck nor I sported the super sweet SoCa shirts, but at least I’m on SoCa Slack.

-Mission, no disclaimer (whoops), Pledge (wasn’t sure if SoCa did that, but was told it was the Qs call so yes), no FNGs

-Run, Jack, Run: A Jack Webb inspired exercise, with a 1-3-1 ratio. Partner up for Accountability and Fellowship. Perform 1 merkin, 3 LBCs, 1 merkin. Run a loop around the upper parking lot. Increase to 2-6-2 then run the loop. All the way up to 10-30-10. Usually we would work our way back down to 1-3-1, but I love you guys and wanted to throw in another exercise.

-The Beast down and back up the main lot. Six stations, 6 reps of the same exercise, then repeat with a different exercise each time. So 6 stations-6 reps-6 exercises. The exercises were: Squats, LBCs, Carolina Dry Docks, Jump Squats, American Hammers (in cadence), then after considering Foxholes YHC went with the planned burpees

-Mary: Dolly, Homer to Marge, Rosalita, Freddy Mercurys, Dying Cockroaches, Can Opener LBCs (10 per side)

-COT prayers of thanksgiving for F3 South Cary, prayers for families struggling with mental decline, prayers for Trickle’s water weight loss during the workout

Three for coffeeteria at Chanticleer.

Disco Duck is “on tap” for a St. Patrick’s Day-themed workout next week. Be there or be sober.

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