Large group for a nice run this morning. The dome did not hold. COT under the shelter. Good fellowship at coffeteria.
MIAGD

The post 202424 Q’d by Badda appeared first on F3 South Cary.

Will edit

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

9 bootcampers and 7 run clubbers this AM.

One last trip to the beach this morning to send out summer on a high note. Swimsuits were highly encouraged but YHC didn’t give that disclaimer until 5:44 so only YHC was appropriately dressed. Nevertheless we prevailed and started off on our journey with a mosey to the rest area. At this point one of the kids naturally started yelling ‘Dad I gotta go!’ so we pulled in, did some warm-ups, stalled and discussed pigeons on the beach, and something about ground hogs….

Anyways, continue back on our trip to Ritter for….

The BEACHBALL

Grab a beachball from the Qs trunk and lets begin. Various exercises together followed by a pickle where the mode of transit was beachball thrusters (throw your beachball at the top of the thruster then go get it). Exercises were heavily skewed towards Mary (gotta get that six pack for the last beach trip):

B ox cutters
E lbow to knee crunches
A merican hammers
C ockroaches (that are dying)
H eels to heaven
B urpees
A l gores
L ow slow flutters
L unges

Then we closed out with 3 amazing rounds of F3 Beachball Dodgeball which was enjoyed immensely by all.

HAND

Announcements
Deacon in Wake Forrest tomorrow
Odyssey in Green Level next month
Happy 7 yrs to Punch Out

The post 202420 Q’d by OTW (On The Way) appeared first on F3 South Cary.

11 for 5 through Crescent Green, Symphony Lake, and the Swift Creek greenways. At the flag we celebrated the POTF from Chops to your newest site Qs – Badda and Bing! 7 joined the 2 ruckers for coffee and bagels. MIAGD!

The post 202417 Q’d by Jigglypuff appeared first on F3 South Cary.

Jog.
Moving Warm Up.
Random Set of “7’s”
Hills x 5.
Sprints x 5.
Michelob backwards run
Random motivators on the return trip.
Set of 140’s.
3.06 Mikes for me.
Max HR = 146; VO2 Max = 43

COT
Count
Names
Announcement – None.
Prayers:
My niece Cara and a healthy delivery
Those impacted by the Cisco layoffs

Great morning guys.

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

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

The post 202428 Q’d by Badda appeared first on F3 South Cary.

Primary goal was to keep the tempo high while minimizing wear and tear with all the racing endeavors folks have coming up:

Glade Park to michaelangelo repeat with monkey humpers. 50%~prisoner~90%

Richelieu to Ave of Estates horseshoes with dips
Earkins on the way back for Mary.

Can’t wait to see the BB’s out on the course. Missed the pineapple bros out there this morning…

Praises to Nabs dad on getting back out on the golf course MIAGD

The post 202426 Q’d by Full House appeared first on F3 South Cary.

“Come for one, come for more” was the motto on display this glorious morning. 4 conquered hilly terrain of the Sugg Farm Ultra course. One ran 1 lap, one ran 2 laps, two ran 4 laps. Cooler temps contributed to strong performances all around. Mumblechatter was on point as usual. Grateful for these man for showing up and making themselves better. 3 weeks out to the big race. MIAGW!!

The post 202424 Q’d by The Super appeared first on F3 South Cary.

Run season is in full swing and that called for some hills and distance, so we did a loooong and hilly BLIMP. For each round we did 20 reps of each exercise (5 reps of the at each end, and 5 reps each time we passed the midpoint).

Bonnie Blairs (L/R=1)
LSF (L/R=1)
Iron Mikes (L/R=1)
Mountain Climbers (L/R=1)
Plank Jacks (in/out=1)

Finished with 20 Squats and a loop around the parking lot. Over 4 miles covered. Mission accomplished. MIAGD.

The post 202419 Q’d by Amway appeared first on F3 South Cary.

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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