McFly arrived in 2024 right on time to find the PAX showing up by the dozens! Before I could start the journey in the future, I had to change into more date appropriate shoes, a jacket, and a shiny hat. After a very quick disclaimer and a very Patriotic pledge, we were off.

Mosey to the diner to start our morning. A standard warmup with a Hoverboard finisher. Next we ran from the diner and picked up an actual hoverboard that some kid left laying around.

Thang 1
Count off in 1’s and 2’s for a game of 4 Corners Chicken. Team one goes one way up and around, team two goes the other. In the middle you cross paths and see who’s the Chicken!
Merkins
Capt Thors
Freddy Mercs
Lunges
Yrkins (Original spelling from 1985)
Repeato x4
During our third round Franklin aka old man Biff found a Grays Sports Almanac and provided valuable stats through the remainder of the workout. #f3bets
After some more commotion we realized that the Kryptonite boys joined the fun.

Thang 2
Off to the Doc’s basement to make sure we use our time wisely and do not mess up anything by being seen by our future self’s.
Diamond merkins
O’s
CDD’s
Toss in a random sprint to hit 88mph and after a few end to end trips we were OUTATIME!

Quick Mary of 99’s (100’s -1) and HAND!

Enjoyed the fun this morning and loved seeing all of the Monday workouts cross paths and mini converge for the day. This region is great because of all of you!

Camping trip this weekend, bowling night soon, Culture week is coming, HGTV still taking donations for WNC in need. MIAGD!

Off to 1885 to stop Mad Dog!

The post [ao-mon-88mph] 202421 Q’d by Kitty Litter appeared first on F3 South Cary.

Walnut Street Park has to be the busiest park in Greater Carpex pre-0630. It was a privilege to lead such a distinguished group of diplomats this morning.
WARMUP:
Mosey up to the street adjacent courtyard for a few of this and a few of that. Franklin was very complimentary of the back to back Imperial Walker/Hillbilly combination. Mosey on.
THANG 1:
The Waffle House line was very busted but we decided to go check it out anyways. Random construction gates did their best to slow us down but we prevailed. Although it turns out doing exercises in the Waffle House parking lot is a bit dangerous….
Two rounds (1st round 20 reps, 2nd round 15 reps):
M ountain Climbers
D iamond Merkins
C arolina Dry Docks
H eels to Heaven
Mosey the highly dangerous Noodle Blvd pickle in between.
THANG 2:
Over to a more wide open but no less sketchy REI/Harbor Freight parking lot. Back and forth doing squats/lunges at each center line. At this point lots of complaining and mumblechatter about time, and which way back was shortest. YHC paid no mind and proceeded with the longest way back.
MARY:
None
ANNOUNCEMENTS:
Odyssey this weekend.
Many other events upcoming, check #cot-announcements in the various regions for more details.
COT:
Various prayers lifted.
It was a great morning and I enjoyed getting to see some different faces. I’m sorry to dash the ambassadors hopes and dreams of getting to experience a full Waffle House Q at MDCH but it was a good morning regardless. 100% coffeeteria attendance.

The post [ao-downrange-carpex] 202415 Q’d by F3 South Cary appeared first on F3 South Cary.

After our standard Shut-In warm up we hit the parking lot for Thang 1. It was an increasing 4 corners with the lap size and rep count growing. 5 burpees at each corner the first lap and then 10 squats, then 15 merkins, then 20 dying cockroaches. After each lap we did a quick high-tempo heartrate booster: bear crawl a parking line at the top do 5 stump jumpers, crawl bear back do 5 and repeat until you’ve done 5 line crawls total. First one done says ‘recover’ and we hit the next lap of the 4 corners.
Thang 2 moved us to the main Koka lot where we did my take of the Columbus Day Run around a short track of light poles.
Split into groups of 4ish and did sort of an Indigenous Run but the sprinter runs the opposite direction or performs exercises until their group is back. Set 1 sprinter did 10 monkey humpers and then ran, Set 2 sprinter did broad jump burpees until their team returned, Set 3 I don’t know if we got to it. Pax weren’t pleased with this Thang. It was my attempt to give them some running but they weren’t having it.
Thang 3 I’m not even going to explain but once it started to work I think the pax thought it was a decent Thang. Maybe not very high tempo though –but we were all moving or doing exercises nonstop.

All in all we stayed moving the whole time (except my long explanations), and my heart rate hit 176. That’s “OG high tempo” in my opinion!

Great being back at Krypto! I miss it a heck of a lot but w/o being able to run high mileage these days I gotta steer clear…unless I’m Qing hah!

Ghost Flag moves to Disturbing the Peace (Peak City) tomorrow!

The post 202414 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

With many Monday boxes to check before year end, the Ambassadors hit Wolverine with The Booster thoroughly kicking our tail. Did learn a couple of things which I will try out in SCary down the road.

The post [ao-downrange-carpex] 202407 Q’d by F3 South Cary appeared first on F3 South Cary.

Last night was the start of Rosh Hashanah, the Jewish holiday celebrating the start of the new year. By tradition this is the 5,785th anniversary of the day when Adam and Eve were created, but in modern practice, Rosh Hashanah is a holiday centered around taking stock of the past year – think of it as the annual self-assessed performance review for how you’re doing as a human.
During the 10 days between Rosh Hashanah and Yom Kippur we’re called to reflect on our deeds over the past year. For me, that means I think about the impacts of my actions on myself, my family, friends and colleagues, my community, and the entire world.
What am I proud of?
What could I have done better? And how will I make that change in the year to come?

In the late 18th century, the Polish Rabbi Simcha Bunim taught that we should all carry a note in each pocket.
In one pocket, the note says “I am but dust and ashes.”
And in the other pocket, the note says “For my sake was the world created.”

And we should reach for these reminders when needed. When we are feeling high and mighty, we should remind ourselves of our frailty and fallibility. And when we’re feeling low, discouraged, or incapable we should remember the support and love of the world around us.

We took these themes, sort of, into the workout. After a speed walk around the pickle we circled up for 15 arm circles, 8 overhead claps, 5 Mike Phelps, 3 of something else, 2 of something else, 1 burpee, and then 1 more burpee. The pax were confused by my counting. SCS with some pigeon and then it was time for the thang.
6 exercises (using two small rocks) with increasing counts, then we grab a pain stick and do a blockchain (kidney stone?) around the pickle.
Exercises: Side straddle hop, Heels to heaven, Overhead press, Freddy Mercury’s, Astrojacks, Rock rows.
Counts: 1, 1, 2, 3, 5, 8

BiB bros did a perfectly timed flyby, joining the blockchain as they did. The pax took a bit to figure out what a Shofar is (it’s a trumpet made from a rams horn that’s traditionally used as a call to prayer during Rosh Hashanah). TP figured out the counting was the Fibonacci sequence. Complaints that the exercises alternated (nearly) between standing and on the ground were greatly enjoyed by the Q. Life is full of ups and downs, after all.

Also, it was acknowledged that at an offsite meeting in an undisclosed location, the stonecutters ceremonial chalice was passed off to YHC and Fruit Loop. A significant decline in the quality of parking is expected.

The post [aostonecutters] 202403 Q’d by Shipyard appeared first on F3 South Cary.

4 SCary PAX crosses the boundary lines to celebrate @Franklin’s 10 year anniversary. @Term Paper was noticeably absent.

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

Ambassador stop at Tin 2 Iron for a modified Murph c/o Red Ryder. Franklin and I were offended that the Q indicated he would be calling the workout “Mail it in” for some reason.

The post [ao-downrange-peakcity] 202427 Q’d by F3 South Cary appeared first on F3 South Cary.

An odd number of pax did an odd workout today. Q came in off the top rope right on time – was hiding out trying to stress out the site q who HC’d to the workout and then didnt show. Knowing @kitty litter, he probably went to another workout somewhere else. Great group, great site, wondering why I had never been invited before and where my first time Q gift was….
Warm up – yup
1 – Burpee
3 – Triple
5 – Nickel (Merkins, Lunges, Squats)
7s – yup (star jump and LBCs)
9 – box cutter tribute to Hermes
11s – yup (jump squat and supermans)
Mary – yup (Freddie Merc, Hello Dolly, H2M)
COT- praises for Quiver -first bootcamp post injury.

The post [ao-mon-88mph] 202423 Q’d by Franklin appeared first on F3 South Cary.

This morning’s workout started with a quick intro and pledge. We then moseyed to the parking lot across the street for warmups (SSH, Hillbillies, Good Mornings, Calf Stretches, Runner’s Stretches and Merkins.

YHC lead the PAX down Tryon to the Tunnel where we did 11s which consisted of Burpees at the far end of the tunnel and plank jax at the top of the hill on the near side of the tunnel. Clear instructions were not provided b/c some PAX attempted to cut the distance wanting to do exercises at each end of the tunnel. Clarity was provided and all was good after that.

Once we concluded the 11s, a few rounds of core exercises were performed before heading back to the SW parking lot. On our way back to the parking lot we made a few random stops for monkey humpers and American Hammers (in honor of Chipper’s leadership launching SW).

We had a few minutes to kill once we arrived at the SW parking lot so we did a quick Thang 2 which was the Triple Check. It was simple to do, but too much to explain here (if interested you can look it up in the F3 Exicon). We finished out with the plank hold.

It was great to be back at the Premier AO in South Cary (and I’ll go as far as saying the Greater Carpex Region). Thank you for the opportunity to lead this great group of HIM. May we go forth and encourage and lift each other up (everyone around us) as we did this morning.

Much love!

IC Light

The post 202420 Q’d by IC Light appeared first on F3 South Cary.

Ambassadors were technically in PC but really close to Carpex. With both of those already tagged and wanting to make sure to get credit, used GL as the location for Full Metal Jacket. We did stuff, the pax ignored the Q, some got lost, nobody fell despite pitch black greenway run, several did all of the exercises while most didn’t. It was just what needed after fartsack yesterday.

The post [ao-downrange-greenlevel] 202410 Q’d by F3 South Cary appeared first on F3 South Cary.