Warm UP: SSH, Imperial Walkers, Hillbilly’s

Thang 1: Escalator 4 corners start at 5 go up to 10, then back down. Merkins, LBC, CDD, and Dying Cockroaches.

Thang 2: Thunderstruck Do a burpee everytime song says thunder. Realized to late that my speaked was insufficient for the group size….

Thang 3: Step up Dips and Irkins 15 ish count each.

Mary: Popcorn Mary called by Pax

Announcements: Duck Donut Dash, TCP Sawgrass, Highland Games

TClaps: To everyone who came out, BIB site Q’s and pax for coming to launch and Wah Wah for making the flag.

Prayers: Pray for the family YHC’s Cousin who was killed on new years days.

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Beautiful morning in South Cary. Mosey to Disc Golf entrance. Standard warm up. Collect coupon from truck. Thang 1: Greta 1-2-3. 100 irkins, 200 squats to overhead press, 300 IC flutter kicks all with coupon. PaX 1 starts and PAX 2 runs up the hill to leave coupon for PAX 1 to return while having to jump over 3 hurdles. Thang 2: Colt 45’s curls and dips. Mosey back to flag with coupon. Thang 3: Bears & blocks up the hill with a blockee on top. Crawl bear back down with block, 2 blockee’s. Repeato. Mary and done.
Have a great Father’s Day. I appreciate all the men of F3.

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Beautiful morning in South Cary. Mosey to Disc Golf entrance. Standard warm up. Collect coupon from truck. Thang 1: Greta 1-2-3. 100 irkins, 200 squats to overhead press, 300 IC flutter kicks all with coupon. PaX 1 starts and PAX 2 runs up the hill to leave coupon for PAX 1 to return while having to jump over 3 hurdles. Thang 2: Colt 45’s curls and dips. Mosey back to flag with coupon. Thang 3: Bears & blocks up the hill with a blockee on top. Crawl bear back down with block, 2 blockee’s. Repeato. Mary and done.
Have a great Father’s Day. I appreciate all the men of F3.

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It’s a beautiful spring morning gentlemen – get yourselves out there! YHC and Texas Ranger knocked out 9 miles on the ATT with bike support from LDB. Garbage Plate paced us for the first 4 miles. MIAGD

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The magnificent seven showed up for a delightfully, cool, beginning of spring break Monday morning. We mosey down to the bottom of the park and kick things off with:
– Flying warm-ups to get the blood moving
Then we stay in pairs for a little figure 8 “catch me if you can” between the upper parking lot and the lower parking lot – the exercise is accending Jack Webs.
When the Q gets tired of that we alternate between lunge walks and bear crawls to the shelter for a few rounds of Erkins, Dirkins, and dips. Then move to the building for alternating Balls to the wall/peoples chair.
Then we move to the bottom of the hill for “6’s on the hill”. Merkins at the bottom and squat-ish jumps that look like star jumps at the top. Pick up the 6 and all gather for three sets of sprints and recover between the crosswalks. Finish out with 12 sets of each pax’s favorite mary exercise. Close to 3 miles complete in the park and fresh coffee taboot! An entire workout unemcumbured by cadence count.

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0530 quick intro, F3 mission and then off to parking lot across Tryon from Shepherd’s Church.  Warmups included SSH, daisy pickers, and other stuff.   Ran to nicely light tunnel for 11’s.  Merkin Jacks at the top of the hill and plank jackets at the bottom.  Upon completion we ran up Tryon with a few stops for monkey humpers and squats on our way back to the church parking lot.  Final thang before Mary was another, more successful, attempt at the Welch Dragons across the parking lot.  Lots of complaining.  Finished up with some Mary then COT.  MIAGD!!!

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It was perfect weather for a pre- St. Patrick’s hunt for a pot of gold by carpex’s favorite mallard, Disco Duck. Warm ups featured copperhead squats (complete with sound effects), we moseyed down to the park by the lake and circled an Emerald Isle with increasing (then decreasing) reps of CDDs, monkey humpers, and Homer to Marge’s. Dips and Irkens along the railing by the lake where Water Wings learned how to differentiate geese from ducks. Mosey back to the gazebo for more dips and merkins, then a rousing Mary under the watchful (somewhat creepy) gaze of a khaki-clad Term Paper.
A pot of gold was discovered in Disco Duck’s Prius featuring Guinness and Cheerwine.

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So I hear you guys really treat these as old school backblasts. Here we go…

YHC was very glad to finally Q Loch-n-Load after the hard launch on 1/1/22. There was much concern the hard launch would be in 2021 and I would be unable to complete my county-wide Q quest. Much thanks to the men behind that hard launch decision.

Neither Disco Duck nor I sported the super sweet SoCa shirts, but at least I’m on SoCa Slack.

-Mission, no disclaimer (whoops), Pledge (wasn’t sure if SoCa did that, but was told it was the Qs call so yes), no FNGs

-Run, Jack, Run: A Jack Webb inspired exercise, with a 1-3-1 ratio. Partner up for Accountability and Fellowship. Perform 1 merkin, 3 LBCs, 1 merkin. Run a loop around the upper parking lot. Increase to 2-6-2 then run the loop. All the way up to 10-30-10. Usually we would work our way back down to 1-3-1, but I love you guys and wanted to throw in another exercise.

-The Beast down and back up the main lot. Six stations, 6 reps of the same exercise, then repeat with a different exercise each time. So 6 stations-6 reps-6 exercises. The exercises were: Squats, LBCs, Carolina Dry Docks, Jump Squats, American Hammers (in cadence), then after considering Foxholes YHC went with the planned burpees

-Mary: Dolly, Homer to Marge, Rosalita, Freddy Mercurys, Dying Cockroaches, Can Opener LBCs (10 per side)

-COT prayers of thanksgiving for F3 South Cary, prayers for families struggling with mental decline, prayers for Trickle’s water weight loss during the workout

Three for coffeeteria at Chanticleer.

Disco Duck is “on tap” for a St. Patrick’s Day-themed workout next week. Be there or be sober.

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This workout had everything – PAX from a far off land, partner work with an odd number of dudes, and a counting scheme so bad that we adjusted it midstream. Partners got derked and the climbing wall got mountain climbed Australian-style. Great way to kick off year #6 in F3!

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