The entire X-Press squad minus the 2 excused absences of @hermes and @flop attended this edition of the weekly BRR hill-training run. We were joined by 3 guests and together we covered 10 plus hilly miles through the Umstead State Park.

Joint coffeeteria with the Carpex boys was an interesting one with offerings of jello-shots, bananas, and a whole pineapple expertly cored into chunks, table-side by chef @trickle. Good stuff!!!

Rest those legs and enjoy the weekend HIMs!

The post 202417 Q’d by Sherpa appeared first on F3 South Cary.

Fun route and great crowd on a beautiful morning.
Welcome FNG Biff who casually crushed the EC and ME. Strong work!

Prayers for Quivers grandma and Vegemite’s mom
MIAGD

The post 202413 Q’d by Badda appeared first on F3 South Cary.

7 Pax for a balmy stroll through South Cary to check out a segment of The AMBRR route. Self nominated Pace Enforcer (CJ) had his hands full early on but got things under control pretty quickly. Fellowship was top notch. What an awesome way to start the day.

The post 202411 Q’d by IC Light appeared first on F3 South Cary.

19 HIMs took to the CleaVer on this 94% RH morning to get very sweaty. Launch times were staggered and all paces were welcome on this inclusive Cleaver. Congrats to the first timers and those that conquered the beast yet again. MIAGD, gents.

The post 202410 Q’d by Amway appeared first on F3 South Cary.

For the main event:

Mission statement, core principles, and the pledge at the flag, then we ran over to the office parking deck on Palace Green for three sets of four corners with plank jacks, Apollo Ono’s, Bobby Hurley‘s and Shakira‘s.

Run back to the park for a very modified mini Murph: pull-ups, merkins and squats then run the pickle , called for time at about seven or eight sets.

The runners joined in for COT. Stretch and a have a nice day for the finish.

We have a purpose, men. Be kind to others and MIAGD!

The post 202409 Q’d by Bayonne appeared first on F3 South Cary.

Was walking out to my car this morning , and the thought came to mind, “I need to get on the Q sheet.”

Made the drive to PB and PAX were rolling in. We circled near the flag ready to go, but where was the Q? Chatter began and 0530 arrive without a Q. Sherpa said that FlintSTONE didn’t make it and couldn’t Q because he was getting high? I don’t know. All I knew was that a door opened and YHC stepped through.

Mission proclaimed, disclaimer stated, pledge was said and we were off.

Moseyed to a new parking lot and circled up for a warm up. SSH, Sir Fazio’s, Good Mornings, Calf Stretch and we ran to next stop.

Partnered up for some Dora. Pretty vanilla if you ask me but it gave me some time to put a plan together for the rest of the work out.

After Dora, ran to upper parking lot. Taught the PAX Dragon Walkers. Paired up while one partner did Dragon Walkers and the other partner ran the Pickle and then flip flopped until we reached the end of the Pickle.

Next, we found a parking lot stripe crosses and did some Rockettes (ask Sherpa). Picked that exercise up yesterday from Beaker at FOD in GL.

Ran to Taziki’s to find a curb to do Toe Dippers on each leg.

Ran back by the waterfalls a couple of times and then back to the flag for some Mary.

*Prayers for Dunk’s M getting induced
*Prayers for a boy Bubba knows named Jax an 11 year old who thought he was getting adopted by his grandparents but they declined
*Prayers for people impacted by the storm

Praises for the opportunity to Q this morning with such a great group of SCary men. Love my SCary F3 brothers! Thank you for allowing me to Q!

The post 202407 Q’d by Open Concept appeared first on F3 South Cary.

12 at the main event and 6 Run Clubbers for a shweaty strong start to their Friday. We kept things moving at the ME as we started off in groups of 4, one pax from each group stays and does continuous 10 Merks/10 Flutters, while the remaining 3 Native American run around the big loop, when pass go one drops and one hops on, repeato. Next was the mini parking deck, 2 groups, first runs below deck to far side and back while second group does bear crawl merkins and lunges, switch and repeat. Wrapped it up with a handful of stair repeats and a hustle back to the flag.
Welcome and kudos to our 3 FNG’s for the strong effort this AM
Great work boys!! MIAGD!

The post 202402 Q’d by Mayflower appeared first on F3 South Cary.

6 met up at Bounty Hunter for a Happy Dino. Humidity was bad but better than it has been. Great fellowship and mumble chatter about Denali being in the OG F3 and all of the wisdom that brings – unfortunately doesn’t bring any monetary gain though. I think I heard him say they were doing backblasts on stone tablets back then. Also was able to hear how Dunk has managed to keep his 2024 run streak alive but had to neglect 700 kids at camp to do it. I was able to hear about how Michelob started the ultra running trend. Suck Up pushed the pace of course. Sherpa and I ended with Coffeeteria at NYBD with the SC and BiB crew. Overall a great run with an above average group of guys. MIAGD

The post [ao-downrange-peakcity] 202401 Q’d by F3 South Cary appeared first on F3 South Cary.

SCary was represented at FMJ for an always difficult Ovaltime workout.

No warmup lap, 1 SCary stretch

800 at 10k pace
400 at recovery pace
400 at 5k pace
400 at recovery pace
200 at mile pace
200 at recovery pace

Repeat for a total of 5 iterations

We were a little late to COT thanks to YHC and the merkins were oyo. MIAGD

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

12 Pax set out promptly at 0530 with a theme around celebrating the number 46 today. YHC gave a quick message about the mileage goal and off we went. 1 mile warmup with 46 seconds squat recovery. Level 1 and Level 2 were unlocked with random stops at times to achieve exactly 46 LBCs and 46 merkins.
One might say the first 36 mins of the workout seemed rather random and unplanned like the Q took a page out of “Q’n by Francois” book.

The final stretch was all you got 1 mile run back to COT. Unlocking Level 46 today with an exact 4.6 mileage.

Prayers to the men of SCary to be better Men at home and for Henry.

Make it a great Day Men!

The post 202429 Q’d by Kiffin appeared first on F3 South Cary.