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!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

Today was my birthday Q and my identical twin (Choo Choo) made the trip from N. Hills to get our day started off right!

Started with the pledge and then some light leg stretches. Slow moseyed and painted some lines on the way to the Whole Foods parking lot to warm up. Imperial Marches, Side Straddle Hops, Good Mornings, S.Cary stretches, and finished with an unnamed exercise that nobody liked.

Moseyed around the perimeter of Waverly Place and then set up for Thang 1: 4 corners. 4 exercises were named but not all of them occurred at a corner. Gotta listen to the instructions closely!
• 25 Squats
• 25 LBCs
• Lunge walk
• 10 Monkey humpers
We then did another round of 4 corners identical to the first lap.

Thang 2 was similar to 4 corners but without the corners. We started in the feaux grass and make a lap to return to the starting point.
• 15 WW2s on grass
• 15 Calf raises on the stairs
• 15 Jump squats
• 15 Step ups on pool wall
We then did another round that was identical to the first circuit.

>From there, we moseyed back to flag with an “all you got” mixed in along the way. Mary Abs consisted of H2Ms and Low Slow Flutter Kicks before calling “Have a nice day.”

Easy Button joined us from Charlotte. Thanks for the opportunity to work out with a great bunch of guys!

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

A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

The post 202404 Q’d by HGTV appeared first on F3 South Cary.

Seven for a loop through the mostly woods. Good company this morning, MIAGD!

The post 202408 Q’d by Bing appeared first on F3 South Cary.

WARMUP: Quick jog and stretching, including the South Cary Stretch in McGregor Parking lot. Moseyed to Thang1. THE THANG: Thang 1 quickly devolved into complaints about bear crawls. Thang 2.5 involved carrying Racing Junk up a long hill while complaining. Thang3 involved Blimps + Blim and Fireman Carry on teh ramps with moderate complaints. Thang 4, nothing but complaints about the Qs use of a wet winky and poor attempt to explain the Carpex Core Challenge. Thank 5, widely varying efforts on hill repeats and complaints. Several ruckers were rucking along the way. Big thanks to @Astro and @Oofda for coffeeteria and @Doula for bringing a lot of MOAB first-timers and veterans out. Overall, amazing display of toughness and cross-region support with 45 pax! Announcements: Highland Games, Marathon Support Needed, and Peak City run coming up. COT: PRAYERS FOR WONDERBREAD AND FAMILY. MIAGD.

The post [ao-thurs-moab] 2024-03-07 Q’d by Trickle appeared first on F3 South Cary.

We started off with the pledge, and then we moseyed until the Pax we’re fully warm, and then we heard a great speech from our own Big Red. We then Partnered up and did some suicides and American Hammers, we then wheelbarrowed, which was questionable to some PAX … when then Bear crawled through the McDonald’s drive-thru. We then ran 2 rounds of Merkin corners 5 then 10. After that we moseyed to an unknown parking lot for another 4 corners where YHC seemed to be fishing for 4 simple exercises . we only had time for one go around before we headed back to the flag, where we finished off with some core.
Thank you for letting me Q this morning guys, I really appreciate it!
Welcome Recycle and Toepick! I hope they can make it out some more! MIAGD

The post [ao-thurs-thunderstruck] 202418 Q’d by Revere appeared first on F3 South Cary.

12 dudes and 2 gazelles traversed the hills and the valley of the shadow of death, but we feared no evil because the Lord was with us. Strong work by all. Revere said it was fun! FNG came with Bing, hence Badda Bing!
Awesome morning! Thank you fellas for the opportunity. Prayers for Nugent traveling, Mom and MIL, Sarah Beth. MIAGD gents!

The post 202208 Q’d by Texas Ranger appeared first on F3 South Cary.