IC Light Archives - F3 South Cary https://f3southcary.com/tag/ic-light/ Free outdoor workout groups for men, to invigorate male community leadership. Sat, 28 Sep 2024 12:20:58 +0000 en-US hourly 1 https://i0.wp.com/f3southcary.com/wp-content/uploads/2022/01/cropped-f3-south-cary-shield-logo.jpg?fit=32%2C32&ssl=1 IC Light Archives - F3 South Cary https://f3southcary.com/tag/ic-light/ 32 32 201319790 202428 Q’d by Brie https://f3southcary.com/2024/09/28/202428-qd-by-brie/ https://f3southcary.com/2024/09/28/202428-qd-by-brie/#respond Sat, 28 Sep 2024 12:20:58 +0000 https://f3southcary.com/?p=2850 Q: Brie PAX: Astro, IC Light, Bing, Dowry, French Lick, Hallmark, Kirkland, Morpheus, Renfield, Shipyard, Breezy, Frazier, Useful Engine, Memento, Radar, Unitard, Kitty Litter PAX (not in Slack): Mall Walker ...

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Q: Brie
PAX: Astro, IC Light, Bing, Dowry, French Lick, Hallmark, Kirkland, Morpheus, Renfield, Shipyard, Breezy, Frazier, Useful Engine, Memento, Radar, Unitard, Kitty Litter
PAX (not in Slack): Mall Walker
FNGs: None
COUNT: 19

17 for bootcamp + 2 runners for 6 mikes. EC variety of rucking and running.

Beautiful day for some pain-sticks.

We squatted, pressed, cheese grated, LBC’d, pickled and great mumble chatter this morning. Main thang was Dora’s painful cousin Debra the Brat.

Put away our stick with 5 minutes to finish and boy did we finish strong. 💪🏼

Grateful for this group. A lot happening this fall. Check slack for details. 1st, 2nd, & 3rd.

Appreciate the opportunity to lead. MIAGD!

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202427 Q’d by Shut-In (Carpex) https://f3southcary.com/2024/09/27/202427-qd-by-shut-in-carpex/ https://f3southcary.com/2024/09/27/202427-qd-by-shut-in-carpex/#respond Fri, 27 Sep 2024 14:26:13 +0000 https://f3southcary.com/?p=2848 Q: Shut-In (Carpex) PAX: Sbarro, Grisham, Breezy, Bubba, OTW (On The Way), Astro, Gravel Mouth, Olsen, IC Light, French Lick, Spade, Kirkland, Unitard, Tinkertoy, Shipyard PAX (not in Slack): None ...

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Q: Shut-In (Carpex)
PAX: Sbarro, Grisham, Breezy, Bubba, OTW (On The Way), Astro, Gravel Mouth, Olsen, IC Light, French Lick, Spade, Kirkland, Unitard, Tinkertoy, Shipyard
PAX (not in Slack): None
FNGs: None
COUNT: 16

Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys 🙂

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

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202420 Q’d by IC Light https://f3southcary.com/2024/09/20/202420-qd-by-ic-light-2/ https://f3southcary.com/2024/09/20/202420-qd-by-ic-light-2/#respond Fri, 20 Sep 2024 12:13:15 +0000 https://f3southcary.com/?p=2822 Q: IC Light PAX: H G T V, Unitard, Astro, HoppinJohn, French Lick, FLINTstone, Term Paper, Franklin, Chipper, Grisham, Gravel Mouth, Bubba PAX (not in Slack): Dookie, Charimin FNGs: None ...

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Q: IC Light
PAX: H G T V, Unitard, Astro, HoppinJohn, French Lick, FLINTstone, Term Paper, Franklin, Chipper, Grisham, Gravel Mouth, Bubba
PAX (not in Slack): Dookie, Charimin
FNGs: None
COUNT: 15

This morning’s workout started with a quick intro and pledge. We then moseyed to the parking lot across the street for warmups (SSH, Hillbillies, Good Mornings, Calf Stretches, Runner’s Stretches and Merkins.

YHC lead the PAX down Tryon to the Tunnel where we did 11s which consisted of Burpees at the far end of the tunnel and plank jax at the top of the hill on the near side of the tunnel. Clear instructions were not provided b/c some PAX attempted to cut the distance wanting to do exercises at each end of the tunnel. Clarity was provided and all was good after that.

Once we concluded the 11s, a few rounds of core exercises were performed before heading back to the SW parking lot. On our way back to the parking lot we made a few random stops for monkey humpers and American Hammers (in honor of Chipper’s leadership launching SW).

We had a few minutes to kill once we arrived at the SW parking lot so we did a quick Thang 2 which was the Triple Check. It was simple to do, but too much to explain here (if interested you can look it up in the F3 Exicon). We finished out with the plank hold.

It was great to be back at the Premier AO in South Cary (and I’ll go as far as saying the Greater Carpex Region). Thank you for the opportunity to lead this great group of HIM. May we go forth and encourage and lift each other up (everyone around us) as we did this morning.

Much love!

IC Light

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202410 Q’d by Sherpa https://f3southcary.com/2024/09/10/202410-qd-by-sherpa/ https://f3southcary.com/2024/09/10/202410-qd-by-sherpa/#respond Tue, 10 Sep 2024 12:13:57 +0000 https://f3southcary.com/?p=2793 Q: Sherpa PAX: Oofda, Francois, IC Light, WebMD, Sherpa, Chops, Kitty Litter, Bing, Jigglypuff, Badda, The Super, OTW (On The Way), French Lick, H G T V, Nabisco, Biff PAX ...

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Q: Sherpa
PAX: Oofda, Francois, IC Light, WebMD, Sherpa, Chops, Kitty Litter, Bing, Jigglypuff, Badda, The Super, OTW (On The Way), French Lick, H G T V, Nabisco, Biff
PAX (not in Slack): None
FNGs: None
COUNT: 16

7 iron-pax’ers and 9 dough-knead’ers came
together in the GLOOM to get their morning exercise mojo on. 5 miles for the Dough-It squad and only the good Lord knows what the Iron pax fellas did during their 45 min get together. Maybe they went to the Waffle House, Mojo Dojo style (didn’t notice too much sweat).

An awesome sighting of the Space-X launch lit up the sky and was a great treat for the eyes of the pax as well. 🤩 @francois skipped a lap around the Loch due to his irrational fear of 🐍 and we were all back to home-base with a couple of minutes to spare.

COT – Various 9/11 stair-climb workouts throughout the greater Wake county region, mainly with the convergence at Carpex BO and a birthday boy @snip led stair climb workout at #ao-wed-pointbreak as well.

MIAGD

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[ambrr] 202407 Q’d by IC Light https://f3southcary.com/2024/09/07/ambrr-202407-qd-by-ic-light/ https://f3southcary.com/2024/09/07/ambrr-202407-qd-by-ic-light/#respond Sat, 07 Sep 2024 15:46:48 +0000 https://f3southcary.com/?p=2782 Q: IC Light PAX: Shipyard, H G T V, Sbarro, Rooney, Memento, Unitard, FLINTstone, Barista, Gravel Mouth, Greenbow, Grisham, Adjacent, Homegrown, Amway, Kitty Litter, OTW (On The Way), Renfield, Oofda, ...

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Q: IC Light
PAX: Shipyard, H G T V, Sbarro, Rooney, Memento, Unitard, FLINTstone, Barista, Gravel Mouth, Greenbow, Grisham, Adjacent, Homegrown, Amway, Kitty Litter, OTW (On The Way), Renfield, Oofda, Jigglypuff, Astro, The Super, Chipper, Texas Ranger, LDB (Little Drummer Boy), The Joker, Henny Penny, HoppinJohn, Spade, Punch Out, Chops, Dowry, Thurston, Captain Jack, Biles, WebMD, Mr. Safety, Joe Smith, Clockwork, Mayflower, French Lick, Imp, Mohawk
PAX (not in Slack): Polaroid, Madden
FNGs: None
COUNT: 45

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!!!

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202428 Q’d by Badda https://f3southcary.com/2024/08/28/202428-qd-by-badda/ https://f3southcary.com/2024/08/28/202428-qd-by-badda/#respond Wed, 28 Aug 2024 11:05:05 +0000 https://f3southcary.com/?p=2746 Q: Badda PAX: French Lick, IC Light, Tinkertoy, VHS, Grisham, Michelob, Francois, Trickle, Life Alert, Hallmark, Spade, Amway, Chanticleer, Term Paper, HoppinJohn, Gravel Mouth, Sherpa, Dowry, Kirkland, Badda, WebMD, Denali ...

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Q: Badda
PAX: French Lick, IC Light, Tinkertoy, VHS, Grisham, Michelob, Francois, Trickle, Life Alert, Hallmark, Spade, Amway, Chanticleer, Term Paper, HoppinJohn, Gravel Mouth, Sherpa, Dowry, Kirkland, Badda, WebMD, Denali
PAX (not in Slack): None
FNGs: None
COUNT: 22

Moseyed to Whole Foods for warms ups
Moseyed to Duke Building for suicides
7s on the hill at end of parking lot with Burpees and Starjumps
Partner Dora with Merkins, WW1s, LBCs
2 for the Cleaver
6 for the Ocho

Remember DEET’s family, Vegemite’s mom and Enhancement’s calf in your prayers.

MIAGD

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202418 Q’d by IC Light https://f3southcary.com/2024/08/18/202418-qd-by-ic-light/ https://f3southcary.com/2024/08/18/202418-qd-by-ic-light/#respond Sun, 18 Aug 2024 14:28:53 +0000 https://f3southcary.com/?p=2712 Q: IC Light PAX: IC Light, Dowry, Thurston, Chipper PAX (not in Slack): None FNGs: None COUNT: 4 4 set off for a preview of the AMBRR. @dowry & @thurston ...

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Q: IC Light
PAX: IC Light, Dowry, Thurston, Chipper
PAX (not in Slack): None
FNGs: None
COUNT: 4

4 set off for a preview of the AMBRR. @dowry & @thurston peeled off after 6 miles while @IC Light stayed the course for 10. Good times had by all!!!

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202416 Q’d by French Lick https://f3southcary.com/2024/08/16/202416-qd-by-french-lick/ https://f3southcary.com/2024/08/16/202416-qd-by-french-lick/#respond Fri, 16 Aug 2024 13:42:41 +0000 https://f3southcary.com/?p=2705 Q: French Lick PAX: Chipper, Mayflower, Biff, GTL, Denali, IC Light, Hermes, Spade, Michelob, Dexter, Joe Smith, The Super, Kitty Litter, French Lick, Happy Gilmore, Amway, Brie, Francois, Chanticleer PAX ...

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Q: French Lick
PAX: Chipper, Mayflower, Biff, GTL, Denali, IC Light, Hermes, Spade, Michelob, Dexter, Joe Smith, The Super, Kitty Litter, French Lick, Happy Gilmore, Amway, Brie, Francois, Chanticleer
PAX (not in Slack): Yeehaw
FNGs: None
COUNT: 21

Many PAX gathered in the gloom to enjoy the slightly cooler morning.
The ME started with the pledge and moseyed to a comfortable spot for some standard stretches in SCary.
Then we made our way past the softball field and through the woods for Thang 1: 4-corner BLIMPS. We did 4×10 each of Burpees, Lunges, Imperial walkers, Merkins, Plank jacks, and Squats. @Biff and @Yeehaw showed their Beast Mode.
Then we made it back through the woods for Thang 2: A standard Dora
The boot campers finished as the Running Bros arrived and had enough time for a single Mary exercise of Chillcut which was just long enough for @Amway and @Francois to share an intimate moment but not too long for it to be weird.
If you hadn’t heard, the AMBRR is on Sept 7.
Congrats to all the parents (mostly the M’s) that made it through the summer and get to send the kids back to school.
Make it a great Friday!

Need some help with the PAX, I think there is one missing.

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202413 Q’d by IC Light https://f3southcary.com/2024/08/13/202413-qd-by-ic-light/ https://f3southcary.com/2024/08/13/202413-qd-by-ic-light/#respond Tue, 13 Aug 2024 11:09:48 +0000 https://f3southcary.com/?p=2689 Q: IC Light PAX: Amway, HoppinJohn PAX (not in Slack): None FNGs: None COUNT: 3 3 for another AMBRR preview run. Great fellowship as usual. Thanks for the push gents! ...

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Q: IC Light
PAX: Amway, HoppinJohn
PAX (not in Slack): None
FNGs: None
COUNT: 3

3 for another AMBRR preview run. Great fellowship as usual. Thanks for the push gents! MIAGD!!!

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202411 Q’d by IC Light https://f3southcary.com/2024/08/11/202411-qd-by-ic-light/ https://f3southcary.com/2024/08/11/202411-qd-by-ic-light/#respond Sun, 11 Aug 2024 12:29:50 +0000 https://f3southcary.com/?p=2684 Q: IC Light PAX: Amway, Captain Jack, Enhancements, Hermes, Oofda, Sherpa PAX (not in Slack): None FNGs: None COUNT: 7 7 Pax for a balmy stroll through South Cary to ...

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Q: IC Light
PAX: Amway, Captain Jack, Enhancements, Hermes, Oofda, Sherpa
PAX (not in Slack): None
FNGs: None
COUNT: 7

7 Pax for a balmy stroll through South Cary to check out a segment of The AMBRR route. Self nominated Pace Enforcer (CJ) had his hands full early on but got things under control pretty quickly. Fellowship was top notch. What an awesome way to start the day.

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