It was a lite mist kinda day. The stay in place workout group was gearing up under the shelter, and with the bar already set, we refused to come under it.
We went for a run
We found some closed roads due to down power lines
We found some streams across the road
We found some high lake water
We found some hills
We found that we would like to have more endurance.

After the run and a change into a dry shirt, we rewarded ourselves with coffee at the Waffle House.

Prayers for @greenbow as he is having shoulder surgery tomorrow.

The post [ao-downrange-carpex] 202417 Q’d by F3 South Cary appeared first on F3 South Cary.

Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

Cool weather greeted us at MDCH this morning! The Waffle House Line was met but we were a conflicted PAX. Ultimately, we decided the Waffle House will always be there, but a gorgeous morning like today was not. After a quick warmup at the brickyard, we divided into those who walk and those who run. The walkers walked the big loop, the runners ran the big loop, and every time they crossed paths, everyone did incrementing exercises. We closed with stretching and Mary.

Announcements included AMBRR, BRR, and 9/11 stair climb.
MIAGD!

The post [ao-downrange-carpex] 202403 Q’d by F3 South Cary appeared first on F3 South Cary.

What a great day to Q Mojo Dojo Casa House. 6 HIM completed 100 each of Merkins. Low Slow Flutters, Squats and WWII’s while completing 2+ miles. One HIM showed up for COT. Various topics were covered regarding Tofu, our food system and that nobody really likes Vegan Cheese. We learned that CrowdStrike has released software updates and there has been no disruption of Service. It was really Delta’s problem. We also learned that @Yoga Mat has special powers. He mentioned @Greenbow’s name and he appeared out of nowhere. Really a weird thing. Great fellowship this am. Honored to lead such a fine group of gentlemen.

The post [ao-downrange-carpex] 202420 Q’d by Chipper 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!

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Fun, low mileage day this morning on the edge of SCary. After watching @chipper dispose from his strenuous, Kirk-adjacent 4.64 mile bike ride, we got to work.

Warmup in the basketball court.

THANG: found a rock pile and encouraged the PAX to grab a non-traveling ego rock. After doing a first set, YHC realized that the environs were none too exciting so we took our non-travel rocks on a tour of the Barbie House. Focus on curls, overhead presses, triceps and rows. A minor out-and-back for mileage between sets.

ANNOUNCEMENTS: #ao-carpex-dads camp out; Swolstice: burpee thing

COT: prayers for successful surgeries and recovery

NMS: EC mumblechatter with Greenbow; ponytails were not interested in trunk coffee

The post [ao-downrange-carpex] 202411 Q’d by F3 South Cary appeared first on F3 South Cary.

Preamble: After being directed away from some other interloping workout group who were sitting in their cars, YHC was informed with only 4 PAX we were below the Waffle House line and, as the Q, I had the option of just going there. Surely you jest. We’re working out.

WARMUP: Little jog around the park loop and over to the pickleball court for SSH, plank jacks, mountain climbers, and of course, merkins

THE THANG(s): stop by BFT2 to pick up a sandbag.
Thang 1
Indian run with the sandbag down – what else? – Lawrence Rd a ways. Each PAX took a turn running back to the park to do 20 CDDs while rest of PAX did 5 clean and jerks with the sandbag along with alternating merkins and squats.
Thang 2
Indian Run back to basketball court. 1st round: Each PAX runs to the opposite end with the sandbag to do 5 clean and jerks while rest of PAX does people’s chair. 2nd round: repeato but with flutter kicks when not on sandbag duty.
Thang 3
Mosey to playground. Each PAX does 10 sandbag clean and jerks while the rest do alternating left/right step-ups. Finish off with a cooldown jog ‘round the park.

MARY: A 4 minute speed round of box cutters, hello dollys, Pamela Andersons, Rosalitas, and hundos.

ANNOUNCEMENTS: nah, not really

COT: yes, with trunk coffee in hand even. 3 respects, 1 meh. Prayers for Greenbow facing decisions about his shoulder. YHC took us out.
Good fun and great conversation while getting a solid workout in. Despite the absurdly long and nonsensical name of the AO, this park is a gem. Awesome place to work out. Lots of options.
MIAGD, Go Pack, and as always, GTHC.

The post [ao-downrange-carpex] 202404 Q’d by F3 South Cary appeared first on F3 South Cary.

And that’s all she wrote for the 3rd annual South Cary CSAUP; The 2024 Highland Games.

First things first, BIG UPS to the allstar SAG crew led by @HGTV. You HIMs made this entire CSAUP as effortless as it could be for the participating pax with the support you provided. The crew spent their time, energy, and even their personal funds making this happen for us. TY4FL. YHC, for one, feels surprisingly fresh after running the 12.5 miles and I am going to attribute that to the support crew.

Also a big round of applause to Poncharello, who travelled all the way from the other side of the county (Wake Forest Region) to play the bagpipes and send us running into the GLOOM. SCary is entirely grateful. After a short speech by our very own Nantan, Pocharello wowed us with his musical piece (star spangled banner) in theme with the Scottish Highlands. With that we picked up the shovel flags and collectively hit the road.

@Kitty Litter and @Jigglypuff led us to the entrance of the Greenway where we were instructed to do some warm ups and light stretching. A nice appetizer to what was to come.

First hiccup of the day when the peloton took a wrong turn and ended up on the wrong trail, which we quickly remedied. On the right path and a mile of jogging, we arrived at #ao-fri-slipperywhenwet.

Thang 1 – Our Qs @Amway and @Spayed had the pax teamed up in 3s and had each team find a throwing rock. One team-member handled shot putting the rock over a swampy field while the second and third team member performed dips in the shelter and bear-crawls in parking lot, respectively. When the shot-putter finished his turn, duties were swapped among team-members. 4 rounds and we were done. Winning team won the prize of having to do 5 less burpees than the 10 the losing teams had to perform. Mosey on to the next site.

Thang 2 – Arriving safely, we were greeted by the @Hallmark and @Water Wings at #ao-wed-pointbreak. We were broken up into several teams and we went team vs team pushing two vehicles up the parking lot. The pax were skeptical of the claim that the vehicles were separated in weight by a mere 10 lbs. This was one heck of an effort pushing those vehicles up a slight incline. Done and dusted, we all picked up the shovel flags and moseyed onto the next site a mile up the road.

Thang 3 – #ao-tue-flirtinwithdisaster was our next destination and the Qs here were @Joe Smith and @Banjo (Carpecker). Pax were divided into 2 and one half went to the muddy field near the Greenway entrance for some stubby log tosses while the other half stayed to do a round of caber toss. These strong man exercises were accompanied with Popcorn Marys. Tough stuff here.

Thang 4 – One of the few climbs in the route to reach our destination at #ao-fri-shepherdswatch. @Astro and @Flintstone divided the pax into 4 teams and YHC was marvelled at the efficiency at which the teams were assigned. Almost like grabbing a ticket at the DMV in the form of @Flintstone assigning each pax a number as soon as we entered the location one by one. Good stuff fellas. Tug-O-Wars was the main course here and the smiles on the faces of the pax made it known that we all had a jolly good time. YHC has a grievance that almost all the rounds were won by the team that was pulling on a slight downhill. Conspiracy theory maybe? Shovel flags in hand, the pax headed to the next site, the longest stretch of 1.6 miles.

Thang 5 – Arriving at #ao-sat-lochnload we were surprised to see flag poles, pallets, cinder blocks, ropes, and @HGTV’s smiling face. This surely meant he had something deviously painful in store for us and indeed he did. 4 teams pushed a pallet with a bunch of cinder blocks. The challenge was to go from flag to flag while pulling these pallets with one teammate on board. At each stop, we had an assigned exercise administered by a SAG crewmember. Tough stuff again.

Like the half-time intermission for any competitive event, we were rewarded with one at this point. A cornucopia of cut up fruit, rice-krispies, pickles, mustard, water, gatorade, etc. awaited us. YHC has another conspiracy theory that the guy who was in charge of the bananas accidentally bought plantains instead. I should probably have put eating those plantains as Thang on its own.

Thang 6 – Refreshed the pax were surprised by the unveiling of 4 heavy and dusty tires and a 12-foot long 4×4. This pole was used to carry those 4 tires all the way to #ao-mon-kryptonite and the pax were expected to chip in and take turns without ever laying the contraption on the ground. Running was kept to a minimum because of the awkwardness and weight of the whole operation.

Thang 7 – @Life Alert and @Texas Ranger awaited us at Java Jive and the makeshift #ao-wed-hulkamania site. We threw kickballs into surprisingly flexible and mobile human basketball hoops while lunges were performed for a make and burpees for a miss. It was deemed a race by the Qs so I don’t know if YHC saw even one properly executed lunge or burpee. Regardless, we can all agree that the human-basketball-hoop was the real MVP of this basketball operation. It wasn’t about the shot, it was all about how well the human-hoop moved to assist the making of the errant shots.

Flags on hand and the tire and pole contraption in our collective hands we were off to our final destination, #ao-mon-kryptonite. These final 1.5 miles were tough sledding, but in the end we all made it back, which YHC was grateful for.

COT: SCARY picnic on the 19th of May, various blood drives for you to be a part of, Respect and Honor week coming up, and the naming of FNGs Tide Pod, and Sunkist. Prayers and Prayers!

Float like a butterfly, sting like a bee. This is how YHC feels after completing the whole route wearing a 20lb ruck-vest (well, the floating part, not the stinging part). It was a great honor to be a part of this operation and once again I want to point the spotlight to the SAG crew. Even though they did not shed a single bead of sweat they still managed to become the MVPs of the CSAUP. Also great thank yous to all the volunteering Qs who showed us a great time all while challenging us at the same time.

Love to all.

MAKE IT A GREAT DAY!!!

The post [south-cary-highland-games-2024] 2024-03-16 Q’d by Sherpa appeared first on F3 South Cary.

The first 10 minutes were a blur!  After the warmup we moved into celebrating my 42 years around the sun with 8 perfectly selected exercises followed by a pickle. 42 reps each. Lt Dans was the PAX favorite. Other favorites included Merkins, Sumo Squats, V-Ups, Reverse Lunges, American Hammers, Jump Squats, and one more exercise that escaped my mind. But we did manage to keep Term’s khakis clean!!

Took a break in the set of 42s for RoshamBURPEES. Paired off. Two PAX plank position, rock paper scissors shoot, loser does 1 burpee. Repeat loser does 2 burpees. Repeat loser does 3. Repeat until 10 burpees are reached. Winner does equal amount of merkins.

Ended with CoT. Introduced new FNG Kitty Hawk today. Hope to see him out there next week!

Big numbers today!  

Thankful to be out there in the gloom with my fellow PAX.

Hope to see everyone at the Duck Donut Dash next weekend. Rumor has it shirts are AMAZING!!  

MIAGD!

The post 2024-02-16 Q’d by FLINTstone appeared first on F3 South Cary.

The stonecutter crowd started with four corners, then migrated to the play ground for some pull ups and dips. After which @Breezie lead us through some stretches and core ending with COT. We then went to best coffee in south cary were we meet up with Back in Black and @HoppinJohn who did a solo run.

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