I’m not sure how to describe this morning’s workout. I guess incredible experience for me to be in His story, to be able to step up, step out and share. You all make it better by being there. Carpex guys, Green Level, Peakcity, Churham….appreciate all you F3 men, wanting to be being part of His story, too. Receive the gifts. Keep your hands tight around it. Don’t loose it and please take all you’ve received today with you to share with others in your own way. Your friends, families this weekend. Keep it alive. We’ll do it again next year.

Welcome FNG 2 Chains !!

See most of you tomorrow HIGHLAND GAMES 2025

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Bootcampers did a mix of 4 corners, finished with some Mary, which included the newest exercise that is sweeping F3 nation – the Rick Rude and Runners ran the Maynard. MIAGD

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Today, December 7th, 2024—a date which will live in infamy—the region of Carpex was suddenly and deliberately attacked by the pax of South Cary. All in good fun, though, as we invited them all to the party.

Maynardrenaline was high for this Major 1stF Challenge. When it was all said and done, we had:
– 2 current Nantans
– 2 former Nantans
– 1 shirtless lunatic (I’ll give you one guess)
– 12 Days of Christmas EC
– 100 merkin EC
– 2 six-packs + EC’s completed (Astro and OTW)
– Christmas Elvis appearance
– 6 Maynard first-timers, if I am counting correctly (Astro, OTW, Spade, French Lick, WebMD, Dunk)
– At least 6 Maynard or 10-mile PR’s (The Super, Hallmark, Revere, Saban, Astro, French Lick, if I missed anyone let me know)
– A new F3 Maynard segment leader, and 2nd overall (Revere)
– Over $500 raised so far for the Matthew Larson Foundation for Pediatric Brain Tumors, and I’ll be donating an additional $10 per person for each person who ran today. If anyone else feels led to donate (completely optional), I’ll leave the donation window open until EOD tomorrow. Venmo @AnthonyJJohnson (last four digits 3233)
– Some great words at COT from Phoenix Q Tecumseh about the impact of F3.

I am constantly amazed by this group. Great job everyone, thank you for participating, love you guys and MIAGD.

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In Honor of D-Day, we completed one of the most dangerous workouts ever and launched an attack on SCary. Did a warmup at the prime regency office parking lot, did some 7’s at the big Koka Booth parking lot, high fived the BiB crew in route to rendezvous with the 82nd Airborne aka Stonecutters. Did some native people group sprint races a little Balls to the Wall and then charged back to the flag.

Great work men!

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To those who eagerly awaited this backblast, apologies. Thanks to F3, YHC has found that he can no longer function after 8:30 p.m. and promptly fell asleep on the couch upon returning home

Was absolutely thrilled at the turnout for Tour de Lightmere. 29 gathered in the gloom for a tour of Cary’s finest decorated houses with the workout loosely based on various Christmas themes. After circling up, we moseyed to the cul-de-sac of the first house on our tour. Besides the required SCary Stretch®, we dug deep into the Exicon for Flying Nuns. At the conclusion of each stop, we rated each house’s decorations with burpees. Lame houses received 1 burpee while world-class merited 5 burpees.

Mosey to the next house featuring candy cane decorated trees for another round. Exercises featured putting the star on top of the tree, pulling decorations from the attic. Mosey towards the dock.

I think it’s appropriate to pause here and thank the fine citizens of Lochmere for organizing a flotilla of cars in honor of our workout. What is normally a quiet neighborhood was busier than Macy’s Thanksgiving parade. Next year we need the HOA to step up and shut down Lochmere drive.

More exercises at the dock while gazing across the water, ran across the bridge and down the back of the dam to our final house on the tour which rated a full 5 burpees. There was some vague tie in to “A Christmas Story”, but mostly it was about controlling the chaos. Mosey back to the parking lot for a COT, refreshments, and fellowship. Lots of FNGs — dads please memorialize the newly named in the comments below.

What an absolute treat to have all of the 2.0s present and participate in a bit of holiday cray cray with all of us. YHC had a lot of help pulling this one off. Thank you and Merry Christmas to you all!

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Scary turned out in force for a run on a beautiful weather morning so I reached deep into my bag of tricks for a creative and engaging route full of twists and turns and scenic views. Finding said bag empty I defaulted to everyone’s favorite “run up a big long hill, turnaround and then do it again” RUABLHTATDIA *trademark pending.*.

Announcements in reverse chronological order, Scary Christmas Party(be there),Christmas parade (be there), MOAB (be there too). Prayers for Chippers wife.

Also if you have a second in this busy holiday season and want to get me an early Christmas present please DM MaBell to let him know your dissatisfaction on the Maynard being excluded from the Resolution.

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11 souls found the darkest steepest hill we could find and decided to run up it 11 times.  

Sumo squats were taught to many of the pax.   Apparently Q’s have not been calling Sumo’s lately?  

French Lick found some competition from o carpex elite- @kwikstop up the hills. @kwikstop also reminded us what Eskimo merkins are and how to make them worse than they should be.

Coffee was on point.  Sight Q’s already killin it.

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13 Total this morning for Form Week at Back-in-Black. This morning we focused on best ways to avoid injuries as part of our morning sweatfests. Pax partnered up to watch and provide feedback on form throughout.
Topics Included:

Running: Stand up Straight, head up, shoulders back, swing those arms almost as if you’re drumming with relaxed hands

Merkins: Tons of varieties to focus on specific muscle groups. The keys are to STOP when you can no longer do them with proper form, or if there is any joint pain at all.

Curls: Decently heavy weight with a neutral grip, keep backs and elbows still while lifting the weight, then let it down in a controlled movement.

Bent over rows: Keeping your back straight, bend at the waist until your back is as close to horizontal as possible, then imagine raising your elbows instead of the weight itself. This brings the weight up closer to your belly button that your chest and better engages your mid-back. Ensure shoulders are engaged in all movements.

Squats: This is a leg exercise, not a lower back exercise. Keeping your head up and back straight, bend at the knees until your quads are horizontal, then return.

Balance: We also discussed the importance of balance in your workouts. “Pushing” exercises, like merkins and dips can be done almost anywhere and we should find ways to balance those with “Pull” exercises as well, such as pull-ups, and rows. This helps keep our bodies in better balance and ward off injuries.

Announcements:
DDD on Saturday, the donut deadline was last night, but you can still just show up and run anyway. Bluewater will gladly share his donuts with you!

Bowling is tomorrow night at Badda’s bowling alley

Kwik Stop took us out with a fantastic message to place proper form in all aspects of our lives, including 3rdF.

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Ready, set, go! Warmed up then had a set of poorly orchestrated merkin waves. Moseyed to parking deck for a set of 7s with turn n’ burps and sumo squats. On the way to the next deck we had a few sets of bearpies, lunge walks, and calf raises on stairs. Abbreviated Dora. Wheel-barrel race (of course Joe Smith win), and moseyed back to flag where Offda hadn’t had enough and we finished with a chilcut.

Prayers for a young fella named Liam battling a difficult health situation.

MIAGD!!!

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We had the mother of all beatsdowns

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