Some dadgum stallions out there runnin around that boot lookin thang. Needed a spur on that there boot to get up them miles but these boys gotterdun. Good ol’ chatter and gossip and whatnot. Aint enough for you? Shoot, go run that 5k/10k in Peak City this weekend. Sumpin special coming up in the 3rdF here shortly. Yall have a blessed day

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When Astro asked me to switch Q dates, I was not sure what the workout may be. So I decided to Think Outside the box.

Pledge, mosey (wait the Q forgot his weinke)
Warmups in the church North drive. Kirkland’s words to rep count was approaching Chernobyl levels already

Pearls on a square string. Stops roughly every .25 miles.

Tempo merkins
Heels to heaven
Imperial walker
Nolan Ryan
Knerkins

Outlaws
Up downs
T merkins

Thank you for following along the new ground and the chance to lead. MIAGD!

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After Astro and YHC participated in the 1-mile EC, everyone was left wondering who the Q would be. Alas, YHC got in my car and left.

BUT WAIT!

Just as the clock struck 0530 and everyone thinking Astro would be their Q, YHC came roaring in the back entrance of the parking lot and emerged from my vehicle like a knight in shining armor. After bidding farewell to my partner in crime, we headed off to embark on our journey.

After a quick warmup along Tryon to demonstrate some AKOA favorites, which are now SCary favorites, we then proceeded to do the main Thang which was a pearls-on-a-string style inflating and deflating set of AKOA exercises along the entire stretch of the dark greenway.

The exercises were as follows:
5 stingray merkins
10 Stifler’s moms (even though Gravel Mouth doesn’t know who that is)
15 American sledgehammers
20 Astro jacks
25 Marge 2 Homers
30 sledgehammer WWII’s

We added one exercise at each stop, until we got to the top of the pyramid (30 reps), then we removed one exercise at each stop until we got back to the nonexistent flag.

Lastly, we circled up for some Cat Scratch Fever, then did some tuck jumps to get everyone moving again, then we went around and did some popcorn Mary to close it out. Was great to be back at the other Friday AO location. Not a lot of mumblechatter today but I enjoyed it. Thanks for the opportunity to lead. MIAGD.

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Lively group this morning for a speedy 5 in great running temps. We found some hills in the Highlands to get us ready for Uwharrie this weekend. Welcome FNG FEMA! Good times as always.
MIAGD.

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It was a real honor to lead the Dough Boys today.
True to promise, we went Outward Then Withdrew.

Kildaire -> Greenway -> Ederlee
Ederlee -> Greenway -> Kildaire

Thanks for the push this morning as I hit my PB on that awful hill up Kildaire and shoutout to Petey for his first JDI post.

MIAGD

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Negative splits out to Chipotle and back.

The post 202514 Q’d by Hermes appeared first on F3 South Cary.

YHC had a hard time keeping the PAX above an 8 min pace and on route. But the Lochmere route was completed successfully. Great to have such a large crowd on a cool morning.

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6 bootcampers and 3 run clubbers. After pledging allegiance to the flag, which was present, we set out on our way to train for the Uwharrie Mountain Run, which is only 5 weeks away. In order to do that, we got some trail work in at Hemlock Bluffs, stopping every so often for some of my favorite leg-strengthening exercises including Al Gore jump squats, Stifler’s Mom, monkey humpers, and more. We managed to get all the way around the big loop in Hemlock Bluffs without getting lost. Saw a few deer and heard some frightening noises along the way.

At one point we partnered up and talked about how well we executed our 2024 goals, and what we are looking to accomplish in 2025. While the run clubbers made it to COT on time, the bootcampers were a few minutes late. But that made the grapes taste that much sweeter and the coffee that much more satisfying. Rave reviews are already pouring in for the resurgence of Slippery When Wet, The Place Where Legends Are Made. Congrats to Badda on hitting his mileage goal for the year today (1,500!). Let’s be sure to check in with each other throughout the year to see how we are doing with our 2025 goals. MIAGD and MIAGY.

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8 runners ran ( i assume the GTL proposed 10 miler); 6 Boot campers faced the cold in definitely not Pearls on a String. We did however do a warmup and some exercises on the way to the Thang. Thang was a YHC favorite Triple Nickel on the Kildaire hill. The definition of Triple Nickel was questioned and I continue to doubt what it is as i type this. Nonetheless, One legged Merkins were done (5 reps for each leg elevated) at the top of the hill, Zombie Crunches (5 reps of oblique focused crunches on each side) at the bottom. YHC planned more but didn’t realize how far it was from the flag to the hill. 3 miles covered and a variety of body parts were exercised over the morning. Good discussion of worthless baseball cards, grapefruits, pears, Belichick, toys that are too big, and virtual holiday partys. Great group; thanks for letting me lead

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Today, December 7th, 2024—a date which will live in infamy—the region of Carpex was suddenly and deliberately attacked by the pax of South Cary. All in good fun, though, as we invited them all to the party.

Maynardrenaline was high for this Major 1stF Challenge. When it was all said and done, we had:
– 2 current Nantans
– 2 former Nantans
– 1 shirtless lunatic (I’ll give you one guess)
– 12 Days of Christmas EC
– 100 merkin EC
– 2 six-packs + EC’s completed (Astro and OTW)
– Christmas Elvis appearance
– 6 Maynard first-timers, if I am counting correctly (Astro, OTW, Spade, French Lick, WebMD, Dunk)
– At least 6 Maynard or 10-mile PR’s (The Super, Hallmark, Revere, Saban, Astro, French Lick, if I missed anyone let me know)
– A new F3 Maynard segment leader, and 2nd overall (Revere)
– Over $500 raised so far for the Matthew Larson Foundation for Pediatric Brain Tumors, and I’ll be donating an additional $10 per person for each person who ran today. If anyone else feels led to donate (completely optional), I’ll leave the donation window open until EOD tomorrow. Venmo @AnthonyJJohnson (last four digits 3233)
– Some great words at COT from Phoenix Q Tecumseh about the impact of F3.

I am constantly amazed by this group. Great job everyone, thank you for participating, love you guys and MIAGD.

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