Great start to the morning. Said the pledge and then headed out to the Chiesi parking lot/deck, stopping for warm ups on the way. We did a little island hopping with squats at each island. Forward run down and backwards run back up to the top of the lot. After getting the legs warmed up we headed to the parking deck for several rounds of 4 corners with various exercises in each corner. We did some other random stuff and then headed back to the flag. On the way back we stopped at each light for a squat hold or pulsing squats. Made back to the flag with a minute to spare so we finished up with a short round of stretching.

Announcements announced and prayers lifted up.

Most made it to NYBD for coffee after.

MIAGD!

The post 202530 Q’d by IC Light appeared first on F3 South Cary.

Headed north this morning to bring some of that JIU pizzazz to the Krypto krowd.
We ran.
I called exercises.
A few of the PAX even performed the exercises I called.
A few of those even counted.
Concensus was that they did add more streetlights along Ederle on the way to Penny.
All in all we had a blast and covered some ground.
Excellent coffee and hospitality by Nabs.
MIAGD!

The post 202527 Q’d by Spade appeared first on F3 South Cary.

5 slowzied around South Cary on a Sunday morning. A lot of complaints about the lack of sidewalk along secrions of the route. Please direct your feedback to the route author @amway.

Missed you out there @bing. WYA?

MIAGD!!!

The post 202526 Q’d by Sherpa appeared first on F3 South Cary.

Warm Up

Lunge partner loops with 5 burpees

Speed Racers Inflaters with pull up, 5 burpees, 10 jump squats, 15 lbcs, 20 merkins, 25 star jumps with increasing parking lot runs.

Back for a partner bear crawl loop and inch work merkins.

My hands are cold now.

The post 202517 Q’d by Chanticleer appeared first on F3 South Cary.

Negative splits out to Chipotle and back.

The post 202514 Q’d by Hermes appeared first on F3 South Cary.

Merkins on a string to Waverly today to visit our brothers at 88 MPH for a rock, paper, scissors throwdown. Francois was nominated as the Krypto representative and promptly lost to Bubba. 10 Burpees for the losers. Back to Koka with more merkins on the way. Arrived with enough time for some popcorn Mary.

Mixed emotions by many about being used as pawns in the Worlds Scariest Man Challenge, and much heckling ensued. Deep down it warmed the hearts of all pax involved.

There was still snow on the ground too!!

MIAGD!

The post 202513 Q’d by OTW (On The Way) appeared first on F3 South Cary.

8 of us covered just over 7 occasionally icy miles. Top notch fellowship was followed by top notch coffee courtesy of Vegemite.

The post 202512 Q’d by Oofda appeared first on F3 South Cary.

Scary points were awarded for “snow” today.
3 runners and 10 boot campers.

The theme fell apart, the workout was mailed in but the company and chatter were on point.

Highlights – finding “Petey” the bird frozen to the ground. Saved and “rescued”. & Jigglypuff with the longest sled down the Lochmere hill. Best wipeout goes to Shipyard.

Welcome FNG – Petey! Promise the next one will be a beat down.

coming up in Feb. sign up now!

Prayers for health, kiddos, and the people around us that we can be a light to.

MIAGD!

The post 202511 Q’d by Brie appeared first on F3 South Cary.

The lanterns were beautiful and the mall walkers were out in full force, yet lost their way. 4 corners, a roofing inspection, MicroMass island hopping, all Pax provided input, HAND!

DDD 2.22, HG25 4.19, BRR tryouts soon.

The post 202509 Q’d by Kitty Litter appeared first on F3 South Cary.

>10 on the Maynard and a slew of others at SnS, DaD, and Vesper. One of the more chaotic COTs to cap it off… but it’s Bond Park on a Wednesday!! # of Pax was greater than the temps this AM. Dare you to find someone who has it better than us!

The post [ao-downrange-carpex] 202508 Q’d by F3 South Cary appeared first on F3 South Cary.