It was, in fact, a beautiful day at Stonebridge. After the pledge and some stretches, we set out for some pearls on a string. We traversed Ten Ten multiple times as we made our way to Trinity Church. We stopped at every intersection for some LBCs. We then circumnavigated Trinity stopping at every light pole, alternating between merkins and. Squats. Then we returned to the flag just in time for some Chilcutt. The traffic was heavy but OTW kept everyone safe.
Prayers for Kitty Litters coworker who lost his son at 19 yo to a motorcycle accident. Lord be with that family in their time of grief.

MIAGD!

The post [aothunderstruck] 202412 Q’d by French Lick 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.

Beautiful fall weather light kettle bell work out with pumpkin spice inspired music…four guys did ironpax

The post [ao-wed-hulkamania] 202404 Q’d by Schnitzel appeared first on F3 South Cary.

YHC decided to venture into downtown Cary this morning. Joined Smoke & Mirrors for some stair work. MIAGD

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

Started this beautiful morning with the pledge & a quick 3/4 mile mosey.
Thing 1 – CDD & WWII – 7s or 11s on the hill (depending on how much of a HIM you are)
Intermission plank hold & Dad jokes
Thing 2 – parking spaces 4 & 10. Bear crawl 4 spots then 10 merkins repeat to the end of the lot. Repeat with lunges & squats.
Finished with popcorn Mary and ring of fire.
Help us all remember that today is a gift, not a guarantee, and act accordingly.

The post [aothunderstruck] 202429 Q’d by Tonnage appeared first on F3 South Cary.

Rooney Ghost Flag Week, Day #3 continued. No FNGs, disclaimer that I’m not a professional, pledge, one warmup lap.

Warmup: GMs, Seal Claps, IWs, Squats, Michael Phelps.

Thang 1: Humane Burpee (Juggernaut)
– 15 Swings / 10 Goblet Squats / 10 Merkins
– 15 Swings / 10 Goblet Squats / 9 Merkins
– 15 Swings / 10 Goblet Squats / 8 Merkins
– 15 Swings / 10Goblet Squats / 7 Merkins
– 15 Swings /10 Goblet Squats / 6 Merkins

Thang 2: Tabata x2
Curls
Halos
Lawnmower
R Cleans
L Cleans
Lunges
R Press
L Press
Triceps
Front Shoulder Lift

Thang 3: 4 exercises x20, x2
Pull Throughs
Dying Cockroaches
Chest Press
Lawnmowers

Mary: LBCs, Flutterkicks, Homer to Marge, Have a Nice Day, Announcements, Prayers/Praises

The post [ao-wed-hulkamania] 202428 Q’d by Rooney appeared first on F3 South Cary.

Nice cool morning at SW. 15 bootcampers and 2 walk broz.

At warm-ups, the pax were given a choice between heading south for more exercises or east for more running. The pax were split so YHC decided to head east for the adventure of a lifetime!

We headed out for merkins/squats on a string up Jones Franklin and down Tryon to the Bryarton Village townhouses to cross the bridge into YHC’s (and Spayed, Olsen, and OTW’s) old neighborhood. Apparently that bridge has been closed for years and is structurally unstable. We did not let this stop us and found a way…and can confirm it is unstable. Stopped at Olsen’s house for monkey humpers to check a box. Moseyed on to silver lake neighborhood for our next problem. A fence with a no trespassing sign did not deter YHC, but being unable to get the gate open did. Fortunately another route was found and we made it to and around the lake. Then back to Tryon for the jaunt back home with monkey humpers and squats/merkins along the way. Grateful for the Pax pushing through…though some lamented the option chosen and pined for the southern workout that could have been. Always enjoy leading this group and doing something new.

Did y’all hear the AMBRR is coming up? Prayers for Jax and DEET. MIAGD, gents.

The post 202423 Q’d by Astro appeared first on F3 South Cary.

How Many Times Do I Have to Tell You
Standard Warm Up
Thang:
Swing 20
Single KB Front Squat: 10
Overhead press 10 each side
Around the world: 10 each way
RDL: 10 each
Rows 10 each
Side bends 10 each
lunge 10 each
Front pull 10
On the shelf 10 each
Swing – 20

Farmer’s Carry
Repeato until the end of time

Theme and 80’s Rock inspired by a revelation to the reason why my M has to repeat dates, directions, events, etc to me so many times…. Being in high school and college in the 80’s I needed Twisted Sister to tell me 40 x’s that “I wanna rock” and Pat Benatar to repeatedly insist that “I love rock n roll”. It’s no wonder that I require numerous repeats to follow through on a task.
COT: Help HGTV with SAG, Habitat this Saturday
Prayers & Praises: My appreciation for the support from F3 brothers and prayers for you to reach out for help, for counsel, to support others. We all have challenges. Let’s do it together. Prayers for the transition back to school and life transitions. MIAGD.

The post [ao-wed-hulkamania] 202421 Q’d by Cauliflower appeared first on F3 South Cary.

3 ocho runners and and 1 bootcamper made it out to 88mph this manana. YHC decided to forego planned workout for a run that went through Summerwinds and part of Lochmere with a loop around the small lake. A couple of stops were made for merkins/irkins covering just under 4 miles in total. MIAGD.

The post [ao-mon-88mph] 202419 Q’d by Homegrown appeared first on F3 South Cary.

Great workout guys. Thanks for helping with the VQ and go have a good weekend.

The post 202416 Q’d by Flounder appeared first on F3 South Cary.