WARMUP: Quick jog and stretching, including the South Cary Stretch in McGregor Parking lot. Moseyed to Thang1. THE THANG: Thang 1 quickly devolved into complaints about bear crawls. Thang 2.5 involved carrying Racing Junk up a long hill while complaining. Thang3 involved Blimps + Blim and Fireman Carry on teh ramps with moderate complaints. Thang 4, nothing but complaints about the Qs use of a wet winky and poor attempt to explain the Carpex Core Challenge. Thank 5, widely varying efforts on hill repeats and complaints. Several ruckers were rucking along the way. Big thanks to @Astro and @Oofda for coffeeteria and @Doula for bringing a lot of MOAB first-timers and veterans out. Overall, amazing display of toughness and cross-region support with 45 pax! Announcements: Highland Games, Marathon Support Needed, and Peak City run coming up. COT: PRAYERS FOR WONDERBREAD AND FAMILY. MIAGD.

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Line was 21.5 and we had 21. The house always knows!

Mosey through the parking lot rows and over to the grass for some standard warmups.

First thang was an ode to all the stairs climbed at GWL, a #f3bets promo and HCC points three in one. Run stairs for 12 minutes and the over/under was set at 27.5. Pick whether you think more Pax will go over or under. 7 of the 16 pax achieved the over and several were unsure how many they did.

Next over to Rise for three rounds of DONUTS in celebration of the amazing donuts at OMG donuts by GWL.
Diamond Merkins
Overhead claps
Nolan Ryans
Urkins
Tempo Merkins (thanks HG for the assist)
Squats
Then run the donut

Back to the flag for quick Mary including both Homer to Marge and Concord Homer to Marge.

Announcements and prayers. Great to have reps from Carpex and Peak City join us today! MIAGD, gents.

The post 2024-02-21 Q’d by Astro appeared first on F3 South Cary.

YHC ventured South of the border to celebrate his birthday.

5 PAX (it was going to be 4, but the 5th one came in hot into the parking lot as we were heading out) started with a run towards the lake.

Warmup with side straddle hops, planks and chilcuts upon entering the lake trail and then native American run across the lake to Regency Pkwy.

YHC was confused with directions in this new terrain but got good help from the BiB veterans.

Ran up Regency Pkwy to a parking lot to do some merkins and LBCs and then headed back to the Symphony lake trail. Did some forward and backwards lunges, flutter kicks and chilcuts (again) along the way. YHC attempted to do a 40-count of everything to stick with the theme of the day. There was a good amount of mumblechatter all through the run.

Back at where the flag was supposed to be, we did halfway 7’s with burpees going from 7 to 1 on one side of the parking lot and squats going from 10 to 70 on the other side. There was confusion and praise all around for this new 7’s algorithm.

100% attendance at the coffeteria at NY Bagels. That place was chock full of just F3 guys, including those from another SCary AO.

Great morning! Thanks for this opportunity for leading the workout.

The post 202321 Q’d by Gibraltar (Carpex) appeared first on F3 South Cary.

If I woke up tomorrow morning with my head sewn to the carpet I wouldn’t be more surprised than I am right now.

It was a bit nipply this morning so it was the perfect time for Clark W. Griswold to come out for a Christmas Vacation Q. While some were out running The Cleaver, we started out as always by saying grace, and then we set out on a quest to find the Griswold family Christmas tree.

After some running around, we finally found it, but the snow was deep so we had to lunge walk our way to it. When we got there, we realized we didn’t bring a saw, so we had to uproot the tree with some Al Gore jump squats. Then we did some Good Mornings to show you where we’re going to put a tree that big. WIth my Christmas bonus, I’m putting in a swimming pool, so we did some Michael Phelps’, and even threw in some South Cary stretches for good measure.

Then it was time to go shopping. We went blousing from storefront to storefront where we met Mary.

After that we had to get ready for our family to arrive, so we ran to a parking lot and it turns out Cousin Eddie showed up in his RV, so we did some Rocket jumps and V-ups around the pickle.

I wanted to try out a new non-nuclear cereal varnish my company is working on, so we found a hill and attempted to set a new saucer sled land speed record.

When we got back, Uncle Louie burned down our tree, and at least it was out of its misery, but we had to cut down a new one with some buzzsaw chillcuts.

It turned out the tree we cut down had a squirrel in it, so we partnered up and did some Catch The Squirrel If You Can, and when your partner caught you he yelled “squirrel!” and smacked the squirrel with some American Hammers.

Despite the many challenges, we ended up having the hap-hap-happiest Christmas since Bing Crosby tap-danced with you-know-who.

Remember to not take yourself too seriously as we go through any challenged we are faced with this holiday season. Be a leader in your family and community to remind people what Christmas is really all about–something we seem to get further and further away from each year. We are extremely grateful for this group so let’s continue to share it with other men in our lives.

Merry Christmas to all, and Make It A Great Day!

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We’re really rolling now! Gibraltar, Jiggs, and Dowry on the early launch, with Trickle and Chops finishing right behind us. Beige crew right behind them. The journey to the end begins tomorrow, theoretically downhill from here!

The post 2023-05-05 Q’d by F3 South Cary appeared first on F3 South Cary.

Somewhere around 6 PAX (with multiple regions represented) were out for EC this AM ahead of the beatdown. By the time we arrived at 5:29, we were 40+ strong and ready for all sorts of disclaimers and explanations. We welcomed FNG Mark and were off!

Warmup lap and exercises in the parking lot before we exited the lot to the south to pick up the greenway trail. We gathered in plank at the trail bridge. First thang – bear crawl from the back to the front. With a group this large, we went for one round and moved on. Offer stands to get bonus points for finding any trace of our presence via Nextdoor. Run up the hill back to the lot and gather in 4 groups at the Teeter lot and grab a coupon.

Second thang – my favorite new workout from 2023 so far courtesy Shipyard – THE BLOCKCHAIN. Possibly due to inequity in group size, but also possibly due to disparity in skill levels, some groups prevailed over others… by a sizeable margin. Burpees after each of two rounds. Coupons back to the flag.

Third thang – pain train four corners featuring:
Plankjacks
Urkins
Freddie Mercs
Flutter Kicks

We ended with Mary on the Move completing 100 LBCs along the way before we finished with a round of 100s.

We named FNG Mark – welcome to ‘Truly’!
Peak City claimed the ghost flag with 9 in attendance – a good showing from Carpex as well! The ghost flag will be at Bounty Hunters next week.
Announcements – buncha ways to support Cornerstone in Peak City. They’ve been good to F3 over the years.
Maynard 100 kicks off Monday. Note that if you do 100 F3 workouts, you still need to do another 6 pack to hit 106… the Maynard 100 will give you those 6 for free.
Prayers – lift up and remember the SMR guys this weekend.

I am continually grateful to be a part of this brotherhood – I know the ghostflag did a good amount of work this morning, but huge thanks to all the Thursday site Qs – Laloosh/Dowry for converging and Quiver/WahWah for building up this site over the last 4 months – to Captain Jack, Shipyard, and Adjacent for all of the metrics and achievements tracking (what a carrot that is), to Amway for setting that bar high last year, to Hermes for the encouragement back on the Cleaver about halfway through the streak, and for all the support, and to each of you that come out and post for each other when it would be extremely convenient to fartsack instead.

Come tomorrow morning, [I believe that it’s true that] Breezy has the opportunity to become your new active streak leader!

The post [ao-thurs-thunderstruck] 2023-04-27 Q’d by Jigglypuff appeared first on F3 South Cary.

We had 14 out this am… +\- 2

Most did the bootcamp, 2 rode their bikes, and a few sneaked in at COT.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazio/Fazio Sir , seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. 1 minute choice of pickle mosey , or burpees, or squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. One Arm Overhead Press
3. Chest Flys
4. Romanian Deadlifts
5. Hammer Curl to Press
6. LBC’s
7. Homer to Marge
8. IYTs
9. Kettlebell Swings
10. Chainsaw Rows
11. Kickbacks
12. Rock Your Bodies

The Burnout: 10 burpees and 10 shoulder-tap merkins.

MIAGW

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