3 man Indian run to top of Ederlee, warmup 

Thang.
Run to bottom of Ederlee to Symphony trail head.  10 merkins, run back up with 5 squats at each light pole,  10 hand release merkins at top, repeat 5 times. 

3 man Indian run back to flag around Symphony lake. 

Announcements. 
MOAB this Thursday 0515

We completed with after action report. 
What went well:
– starting with 3 man Indian run up Ederlee. 
– Explained the Thang during warmup. 

Could use some work. 
– starting with 3 man Indian run up Ederlee. 

Grease took us out. 

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12 Booters, 6 Runners, 7 Coupons
6 teams of 2, 4 teams of 3, and 2 teams of 6
The bootcamp was a lot of running in circles and sometimes carrying coupons. Team 2 beat Team 1 with 28 laps compared to like 7 or 8…but I trust their score was accurate.

OK enough about the workout. The best part was after we took off from the flag. As we circled the lot @Term Paper looks to the paviliion and sees a group of guys and says, “Oh look there’s some guys, wow they are even doing the pledge…..and have a flag!” That’s when pax politely filled him in that that was SWWINGERS! Bhahaha!!

It was a great morning – well the company was, the humidity was NOT. Make it a great weekend!!

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7 for a 4+ mile high tempo tour around the greater Koka Booth region. The tour consisted of hill repeats, burpees, squats, some core exercises and an indian run. MIAGD

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Norwegian 4×4 in the books. 5-star effort by all. 4.5m covered with some nice elevation change as we raced around Avenue of Estates and Richelieu loops. Heart rates were elevated and then de-elevated. VO2 Max gains were made. Heckuva start to the week… MIAGD!

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2 for EC. 10 for ME.

YHC brought traveling coupons, a 50# sandbag and 25# kettlebell, which made it 3 miles rotating through the pax. A few pitstops to change out coupons and get in some merkins.

We ventured into Ave of Estates and ran the entrance hill while swapping out for squats with the bag and overhead extensiona with the bell.

Back to the flag for some Mary. Boat Canoe was a fan favorite.

Rain held off for a beautiful morning to lead these HIMs.

Still room for the All-Star Special challenge tomorrow…

MIAGD!

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7 took to the Doughcho (and crushed it) and 11 for the main event. The route was a lengthened version of my Q from last week at JRI. Very nice, flat route for the first 3.5 and then not so much for the following mile. Was a pleasure to run alongside you HIMs. Great to have Oofda back from his latest world travels and Trickle back to nearing full strength.

Announcements are plentiful in our great region. Praises and prayers for Hermes’ forthcoming mission trip with his 2.0. Prayers for all of us to make an impact on those around us. MIAGD.

The post 2025-02-25 Q’d by Astro appeared first on F3 South Cary.

EC- 5 for the first ever Kettlebell mile. It took us about 14 mins and then we jogged after. Might be a monthly thing.

ME – warm up jog, plyos going to all you got, then 11s at the Garmin hill, Indian runs, ladder sprints, and burpees broad jump in the parking lot.

Full workout! I was using it to get ready for ultimate frisbee try outs.

Also, looks like Garmin has some back to the office mandates.

Thanks for letting me lead!

The post 2025-02-24 Q’d by Chanticleer appeared first on F3 South Cary.

Solid out and back, with a few hill repeats, through the lovely hills of Macgregor. PAX were challenged to take the crown on a tough 0.2 mile uphill Strava segment that required a 4:17 min/mile pace for which the record had stood since 2020.

It was really ugly out there. YHC picked up the 6 and jogged with a very slow, seemingly out of shape Joe Smith back to NYB. YHC was wondering “did Back in Black make ole’ Joe soft? I need to encourage that guy.”

Lo and behold, Stravas we synced at COT and would you believe Joe snatched that crown!!! What a stud! Round of free coffees was purchased for all in celebration.

Announcements – Lots, check that channel.
Prayer Requests – None today.

YHC took us out.

Oh, and we lost Flop’s FNG but then found him at coffeteria. Still needs to be named. This was his third post!

MIAGD!!!

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A formidable, potent septet at Krypto today ready to put in work. Pledge and take off straight into a 1+ mile warm up run ending up back at the big lot. Quick stretch then into the thang: 2×2 intervals. 2 min sprint (5k pace) followed by 2 min slow jog; repeat 5x.

It was fun watching from behind as Grease and Enhancements went toe to toe pushing each other each round. Indian Run back to flag in time for 4 minutes of merkins/flutters (I’m a workout until 6:15:00 guy….sorry Grease). Strong work all around, 4.7 covered.

100% coffee attendance with first class fellowship and discussion.
MIAGPD!

The post 2025-02-17 Q’d by Mayflower appeared first on F3 South Cary.

Happy to Q this morning. Despite the cold, it was dry nonetheless. 5 boot campers took off. An easy morning for themed workout. I did not plan a themed workout. Moseyed to the parking deck on Crescent. As we stopped for warm ups along the way, my counts inadvertently landed in 14 so kept that going.

Stair work 7s from the low parking lot up to the top of the parking deck. Shoulder tap merkins and jump squats.

Ran across the street to a parking lot for a random “triangle of exercises “. It was suggested to make it a heart, so I obliged. Sets of 10 ab focused exercises at 3 points on the “heart”

Back to flag for 14 pull-ups each before finishing with a Chilcutt hold.

Great chatter today with a fun group.

7 runners came in at various times. Prayers for Henry in his latest treatment and all the people who just need some love today.

WG Ocho Saturday at 5. DDD Feb.22, etc.

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