Warmup with a few combinatory moves then a shoulder circuit that HGTV particularly appreciated after his 100-burpee EC.

One pax showed up late, so we did 5 penalty burpees (and no, that pax wasn’t Shut-In despite the HC and late text).

ME was a tabata in two parts. Each exercise was 20s on/10s off, x4.

Cardio
1. Wide High Knees Hop
2. Skydiver Pullbacks (superman position)
3. Lateral Lunge Hops (side to side)
4. Bear Plank Cha-Cha
5. Sumo squats
6. Wide to Narrow Merkins
7. Hip Up + Sit Up
8. Around the (Flat?) Earth (hops in a square-shape)
9. Predator Jacks

Bench
1. Bulgarian Squats
2. Derkins/Irkins
3. Bench Squats
4. Leg raises off the bench

Some closing yoga to open up the chest and hips.

COT:
– Ruck in Apex in August, to raise schools supplies.
– AMBRR in Sept.
– Prayers for Carson (Cauliflower 2.0) and Bubba.

Stop 4 of 4 for this week’s Ghost Flag. Coffee/Bagelteria with the B-in-B crew, who I learned also were unfortunate enough to have endured a Clockwork Q, lol

Good to see everyone, YHC needs to post more often in SCary…maybe at the new SUP AO at swampmere :thinking_face:

The post [aostonecutters] 202418 Q’d by Clockwork appeared first on F3 South Cary.

Great group of men this morning. A handful of ECers, both run and burpee.

ME involved some rock work. 2 rocks for the hill by the dam. One at top, one at bottom. Curls and tri extensions were done in between running up and down the hill.

Finished with a partner rock Dora of Presses, Squats, and LBCs.

Happy Hour-Wed
1776- Thurs
Ghost flag challenge coming
Scaryiest man- 2nd half of year coming

MIAG-weekend

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

20 gathered comprised of 2 paternal FNGs and a slew of Kotters! We took our cue from Pierogi’s FWD Q and started by grabbing a couple of rocks from the flag area. We walked the loop from the Greenway through the Lochmere golf course, around the Lochmere Pavilion, and along Loch Lomond stopping several times for Squats/Merkins, then WW2s/Flys. Sprinkle in some presses. Walk back to the flag at 6:01. Asterisk.

We named Noah (Grisham’s dad) on account of his prolific lineage and being ‘from the water’. We named Como (my dad) because his name is Perry and our ancestry is from near the area in Italy, which was a full override of his self-naming attempt and any PAX suggestions.

Praises up for Jim, praises up for this crew. Prayers up for potential FNGs. Hope to see you back here in 2 weeks for 1776!

The post [ao-thurs-stonecutters] 202420 Q’d by Jigglypuff appeared first on F3 South Cary.

14 swarmed Ritter Park for a mile+ of shenanigans including warmups on the bball court, kid lifts in the shelter, a loop of backwards run, bear crawls, and bunny hops, then the ME.

The thang – the GARAGE SALE. We brought a bin full of treasures and split into three teams. Each team needed to collect one of each type of treasure and bring them back to their cone. In order to get to the bin, you had to backward run, bunny hop, or bear crawl, and to procure an item, you owed 5 of your favorite exercise. The garage sale administrator is flush with Side Straddle Hops in case anyone is in the market.

Mosquitos chased us from that spot prematurely, so we recollected on the basketball court for CHAOS MODE soccer. Two teams, three balls. Only minor injuries sustained.

COT on the bball court where we named Feeny’s 2.0s – Futbol Boy and CR7! Theme was strong today. MIAGS and MIAGW. Great to be encouraged by you dads this AM, grateful for your examples!!

The post [ao-scary-dads] 2023-05-06 Q’d by Jigglypuff appeared first on F3 South Cary.

15 boot campers and 3 runners for an unexpectedly snowy workout. Runners got 5 and the boot campers got 3*!

Pearls on a string to get to Cary Parkway, double 7s on the Swift Creek Greenway hill, then pearls back up Lochmere to roll in at 06:15:20.

FNG Chris gained himself some homework in learning about Boy Meets World, and the group lifted up Cardinal’s family.

4 for the preEC Slowzy, 8 for Coffee @ Chanticleer.

Blessed to lead y’all! Rest up this weekend and let’s HIT IT HARD next week!

The post 202314 Q’d by Jigglypuff appeared first on F3 South Cary.