EC runners came in a minute late , which led to a botched disclaimer.
Jog to far end of Koka parking lot for warm up, all in perfect cadence via YHC.
Jog to agility cones for a cutting series.
4-man Double Applesauce to Garmin complex—> hill repeats x 3 w/ BJBs.
Jog to far end of Garmin for Chase The Pink Rabbit x 3 rounds.
Indian to front of Koka parking lot for Agility Ladder x 5. Jog to other side for x 3 Pyramids with fast feet in between.
Core sprinkled throughout.

Nekkid Mole Skin:
* Dowry set record for Pink Rabbit speed
* Fran_damn_Cois wore work pants the whole workout
* Lots of lateral movements/cutting/speed today; twas fun
* Coffee was
* Nabisco was skared to come out for agility

The post 2023-03-13 Q’d by Flip Flop (that’s singular) appeared first on F3 South Cary.

Pledge to the great American Flag
Circle calf stretch. YHC couldn’t remember “side straddle hops” was too worried about getting all planned events in 45 mins
Quick run up the hill to do partner burpee parking lot runs for warmup
Then did 3 x 1/2 mile races with burpee and squat recoveries.
Run some more to gain the 3.5 mile min with mountain climbers for recovery.
A couple of Mary exercises to finish out at the flag. Thought we would hit 4 miles at least but just a few ticks short will make it next time.

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Very long, very difficult, etc.

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Fantastic morning at Kryptonite! After pleasantries, 11 ready to go at 5:31 a.m. A butchered Disclaimer was disclaimed, followed by The Pledge Of Allegiance.

Jog way down to the cheap parking area of Koka Booth. It was there that a warm-up commenced; with all exercises in perfect cadence via YHC.
CMIYC with 5 sumo squat jumps to entrance of lake. After a few core exercises and Air Force Ones were performed, all in perfect cadence via YHC, we set up for a Double Applesauce around The Horseshoe Of Death. At the end, more core in perfect cadence.
Next, up the Ederlee Hill to the Regency Woods parking lot.
It was at that time that we partnered up for some low level agility and pyramid runs: partner runs pyramid while other partner perform som speed/coordination feet exercises.
Run back down Ederlee Hill with 2 stops for LBCs along the way. Finish up with some Broad Jump Burpees.
Countarama—>Namearama—>Prayers for the Chipper, Kwik Stop’s aunt, Kwik Stop’s surgery tomorrow.
YHC led What’s Your Kryptonite?, and Denali took us out.

Nekkid Mole Skin:
* Lots of chatter about all the snakes we would see running around the lake. No snakes were seen on the ground, but two sick pythons were under YHCs sleeves.
* There was another snake spotted early this morning: a boa constrictor was spotted by my M during MMW (lexicon: Monday Morning Whoopee).
* Because of MMW, YHC was too late to Kryptonite to set up any Agility City or stash water bottles for legal blood doping practice.
* Plus, the ground was very wet, and it made YHC apprehensive to make the PAX perform too much lateral agility. For physical safety reasons, YHC’s apprehension became a definite no for lateral agility when I saw Mayflower’s pencil-thin Manute Bol legs (likely to snap in half with any lateral movements) and Denali’s valgus positioned knees (a result of zero lateral movements his whole life).
* Nabisco’s coffee game was on point.
* YHC was the only person signed up for the golf tourney today—-c’mon man!

luvyou,
Flip Floo

The post 202203 Q’d by Flip Flop (that’s singular) appeared first on F3 South Cary.

It was good to be back in the gloom at Kryptonite. Great weather this morning! 10 ventured out for a quick warmup and then a CMIYC with merkins up to Angelica Cir. Teams of 5 split off to meet at the top with low slow flutters at the top and low slow flutters at the bottom. A few rounds of those. A quick round of 7s we’re performed with merkins and squats. A nice Indian run brought us back to the flag just in time. It was great to be out there with the guys this morning. MIAGD!

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5 horses for a 5 mile Sunday Slowzy at Oak Island. Beers were chugged mid way, heat was felt, and Bluewater shared the life lessons that can be learned with Kettle Bells.

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9 for EC
Once Flip Flop found a parking spot, the pax took a nice long warm-up mosey. 3 man indian runs, 3 man catch me if you can, partner merkins and a few monkey humpers to boot. Term Paper approved 4+ miles of fun for all!
Happy Bday Chanticleer
MIAGD

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