Another day at 88mph, another Q stuck in a time warp. YHC did the site Q back pocket, make it up as you go deal. We moseyed to the other Waverly lot to check for a Ram and then to warmup. Four corners in the top lot, 11’s by the doctor’s office. Brief Mary at the flag and HAND!

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17 for bootcamp + 2 runners for 6 mikes. EC variety of rucking and running.

Beautiful day for some pain-sticks.

We squatted, pressed, cheese grated, LBC’d, pickled and great mumble chatter this morning. Main thang was Dora’s painful cousin Debra the Brat.

Put away our stick with 5 minutes to finish and boy did we finish strong.

Grateful for this group. A lot happening this fall. Check slack for details. 1st, 2nd, & 3rd.

Appreciate the opportunity to lead. MIAGD!

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11 PAX took a global trip on the cheese ladder (ederlee loop) and paid homage to the 6 categories of cheese.

Brie – northern France. Soft cheese. pairs well with crackers, pastries and burpees. X 5

Mozzarella – Italy. Fresh cheese. Made from buffalo milk, and pairs well with pizza, caprese sandwiches and merkins. X 10

Butterkäse – Germany. Semi-soft cheese. Pairs well with meats, beer and Bonnie Blair’s. X 15

Swiss – Switzerland. Semi-hard cheese. Pairs well with sandwiches, pasta and SSH’s. X 20

Pecorino – Italy. Hard cheese. Pairs well with honey, jams, grapes and H2M’s. X 25

Stilton – England. Blue cheese. Blue veiny cheese that pairs well with plum bread, mango chutney and LBC’s. X 30

Announcements – slack has you covered. CSUPs, camping, and bowling (2F).
Prayers – Morpheus’ neighbor Sam and his loss praises for Anways’ 2.0 Armstrong choosing to be baptized this Sunday!

MIAGD Gents!

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Problematic (or almost problematic?) day at the premier Tuesday boot camp actually located in south cary!

Took the long way over to the Lowe’s foods parking lot for warmups. Then headed over to the Ortho parking lot for three rounds of four corners. First round was 9 diamond merkins at each corner, second round was 24 jump squats and then third round was 83s.

Then we headed towards the park with an illegal road crossing in front of Cary’s finest (no trespassing tho!) and then a pause to monkey hump the JDI broz (of which there were many!) before heading to the shelter for 41 dips, 41 I/urkins, and a 41 second derkin hold.

Back to the flag for popcorn mary and COT right before the dome gave out. Coffee at the shelter!

Prayers for my nextdoor neighbor Sharon in dealing with the sudden passing of her husband yesterday, prayers for Useful’s job search. Grateful to start another year feeling . MIAGD, gents!

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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.

9 (+1 +1) met at Ritter Park to celebrate the greater Triangle area on 9/19!

Started at home warming up with the south Cary stretches. Lots of 9 counts.

Walk over to Aylesford Hill (assuring the dog walker that we weren’t a cult) for very modified 10s with Chapel Merkins. 9 at the top, 1 at the bottom, and 9 at the top. Back to the walk.

Over to the secret staircase to climb to the Peak of the mountain. 9-1-9 Mountain Climbers up and down the deck stairs. Drive it home at the bottom with:
Americanhammers
Prisonersquat
EX-ups

Greenway walk around Lifetime, doing this on the way:
Overheadclaps
Armcircles
Karaoke

Back through the woods to the pavelion to celebrate the Dirty D with Dips and Derkins.

Thanks for hanging with me, y’all! Turns out that concepts of a plan works out in some situations. MIAGD!

The post [aostonecutters] 202419 Q’d by Jigglypuff appeared first on F3 South Cary.

20 HIMs got together for an awesome workout. We started with the mission statement ( I nailed it by the way) followed by the pledge. We all headed up to the WF parking lot for some SSh’s, Sir Fazio arm circles and Mountain Climbers. We proceeded to do some forward and backwards running thru the parking lot and to my joy no one ran into an island. Next stop was the toast parking lot were we focused on AB’s and Merkins. Once we finished there we headed down to the lawn and did a solo Dora which included 25 dips, 50 merkins and 100 squats. Each separated with a run around the pickle. We headed back to the flag for some Mary. Some were faster than others.

Announcements: F3 dad’s camping trip in October, the Rim to Rim team still has openings if you want to join this weekend. Green level is hosting the Odyssey in mid October. As usual check slack for details

Prayers

Decoy and his coaching career and the HIMs heading out west this weekend to do the R2R

Today marked the 2 year anniversary of my collapse at PB. Forever grateful to Trickle,Hermes and all those folks that were there that morning to save my life. F3 is an incredible group and I would not be here today if it were not for the quick actions of this group. MIAGD

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4 Ochoers and 7 boot campers. Started with a short mosey and standard SCary stretches in the rain. Continued with 4 corners and block work in the rain. Various exercises were called including stingray merkins. 21 seemed to be a good number this morning so we stuck with it.

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Pledge then mosey over to get cinderblocks. Circle up near the dumpster and do some warmups (arm circles, mike Phelps, overhead claps, SSH)
The thang: play a song and do stuff based on the song.
1. Let the day begin – the call
* Plank position, every time they say “Here” do a merkin
2. Gold on the ceiling – black keys
* Amrap Curls while they sing, rest during instrumental sections
3. Root down – beastie boys
* Side straddle hops. When they say the word “root” jump squat
4. Crazy women – Jupiter Coyote
* On your 6, hold legs 6” off ground, when they say “women” do a Hello Dolly
5. Hope the High Road – Jason Isbell
* Hold block over head. Row/overhead press when is says “you/you’re”
6. Keep it between the lines – Sturgill Simpson
* Lunge walk in a circle, amrap squats while he’s singing
7. Life to Fix – the record company
* Block squats, one curl every time they say “brick”
8. Me Rabbit – Paul westerberg
* Murder bunnies in a circle, block merkin when he says “shine”
9. The players theme – sound stylistics
* LBCs, every time they say “jump” pop up and do a burpee (note: it’s instrumental, I hate burpees)
Finished a little after 6, returned blocks, and quick COT. Remember to have empathy for the people around you.

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Quick warm-up then mosey to the Greenway Trail for some partner work and 11sfosome partner work then some 11s
Ltrail trail to the first stop for some partner work on the hill. Trail to the first stop for

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