A formidable, potent septet at Krypto today ready to put in work. Pledge and take off straight into a 1+ mile warm up run ending up back at the big lot. Quick stretch then into the thang: 2×2 intervals. 2 min sprint (5k pace) followed by 2 min slow jog; repeat 5x.

It was fun watching from behind as Grease and Enhancements went toe to toe pushing each other each round. Indian Run back to flag in time for 4 minutes of merkins/flutters (I’m a workout until 6:15:00 guy….sorry Grease). Strong work all around, 4.7 covered.

100% coffee attendance with first class fellowship and discussion.
MIAGPD!

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This was a DAY. The EC event of the year, the cap of the 5th Q-6-pack of the month, a major announcement, and a major milestone for our young region. More in the NMS.

At least two cohorts for the WGECOcho, and at least one ruck cadre partaking in the EC options this. Somewhere around 30 gathered at the flag to welcome FNG Leigh, hit the core principles, and head out. Warm up lap around the pool lot island, and gather near the flag for warmups.

Find a partner on your way to the clubhouse and grab a coupon. Two laps around the pickle. First do murder bunnies, next do lunge walks. Non coupon partner runs around till you meet, then swap.

Next thang, supplement our collection with pain sticks, the off for the Planters Wood culdesac. Stop at every mailbox for 5 squats and 5 presses. Swap some items at the end and head back via the greenway.

Coupon Mary, the follow HG to the new coupon location.

Back to the flag… then back for the six, the back to the flag. A very incremental PAX count (only rivaled by the old SNS-Maynard days). Somewhere around 32 is my guess (as I type this in Notes before loading the PAX names). We named FNG Leigh “Sioux”. Full name ‘[A Boy Named] Sioux’. Credit to Brie for the idea early on in the Ocho. Leigh independently referenced A Boy Named Sue when we pondered the spelling of his name at COT, so it was too good to pass up.

We only lost Petey between EC and ME, but we ran for a dang hour+, so granting posting credit.

COT was strong. R2R(2R) was announced, hit up Doula to HC. Reflections on those we’ve lost, but more critically, the ones we still have. Today continues to be a gift, so let’s not miss it.

The fun part for me to reflect on today was this – I think we saw a new milestone for South Cary in the PAX lifecycle. We had an FNG join, catch fire, accelerate, have unmistakable impact on the region at large, leave, start a region, and come back to visit… infusing energy into the last couple days. Thank you Doula for stopping through, it was awesome to see you again.

This week was fun!!! But as I’m sure AKOA can attest, I am very happy that it’s over. Till sometime next week y’all.

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Lots of running, lots of leg work with go ruck bags…it lived up to the hype

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Confusion ensued as a feisty group was gathered at the flag this morning, waiting for “Mr AKOA” to be revealed. 0530 strikes and the Q for today steps forward. AKOA Week is upon us. What is AKOA Week? Well, maybe it means something different to everyone.

After a long warmup jog to show everyone the course, we gathered for some exercise demonstrations as we prepared for a morning consisting only of exercises created by certain HIMs of SCary.

We split up into 2 teams. Team 1 did four corners in the big parking lot, consisting of Stifler’s Mom and Stingray Merkins, alternating at each corner, while Team 2 ran the big pickle, Indian run style. Team 2 returned and swapped out with Team 1 (who was clearly slacking off). Repeato 2x.

Then we moved to a different parking lot and stayed together as a group for 4 corners alternating between Astro Jacks and Sledgehammer WWII’s.

Back to the flag for some Cat Scratch Fever, OYO style until time ran out. The scene was likened to a Diddy party. Which of course was a great way to end a morning full of pickles an inappropriate body movements.

“If you roll your ankle, keep going” was the instruction given to us at Uwharrie, and isn’t that a great way to look at life in general. MIAG AKOA Week.

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Lively group this morning for a speedy 5 in great running temps. We found some hills in the Highlands to get us ready for Uwharrie this weekend. Welcome FNG FEMA! Good times as always.
MIAGD.

The post 202528 Q’d by Amway appeared first on F3 South Cary.

Dynamic warm up with some plyos snaking through the parking lots. Merkins, mountain climbers, and plank jacks to finish it.

Partner up for catch me if you cans up the hill with 10 merkins.

At the office parking, which is well lit, we did a Dora with merkins, squats, and LBCs. Some veteran pax wanted more detail.

Then we went over to the Avenue of the Estates for a triple nickel. Backwards runs, partner plank merkins, and partner clap merkins.

Almost got done and then Indian runs back to the flag 30 seconds late.

Good coffee.

We had 3 orange hats so it was hard to locate Joe Smith at times.

Make it a great day! “Be Nice!!!”

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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.

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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.

6 for Sassool (well, 5 for Sassool and 1 for fellowship). Thanks to Grisham’s M, we all have an updated stance on cagefree eggs. Great to see everyone.

The post 202510 Q’d by F3 South Cary appeared first on F3 South Cary.

A long slow gradual warmup building up to a ring of burning fire in the fore arms and lower back. Untold number of RDLs, KB swings, high pulls, kB deadlifts, followed by some ground game (Mary) low slow flutters scissor, iso holds, chest presses from the 6

Wrapped up with calf burn.

Sorry for the technical issue with the blue tooth speaker. I know now not to trust the power outlets in the pavilion. Music was generally acceptable nonetheless.

Praises for the new Year

Prayers for those battling with health and emotional challenges and the loved ones supporting them through it all.

Happy Birthday to me 38 and feeling great!

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