Norwegian 4×4 in the books. 5-star effort by all. 4.5m covered with some nice elevation change as we raced around Avenue of Estates and Richelieu loops. Heart rates were elevated and then de-elevated. VO2 Max gains were made. Heckuva start to the week… MIAGD!

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A dozen goombahs set out on a mostly-run workout with perhaps the most Jersey Italian guy in SCary.

The Pax were advised to stretch prior to the workout, as is recommended in Freed To Lead. We departed promptly at 0515 as we had much ground to cover. Ran about a mile to the Regus parking lot where we did a warmup round of 10 American Hammers, much to Hermes’ disappointment as he said we were wasting precious running time.

We then proceeded through the pathway behind Lifetime to get us over to Ritter, where we did a flyby of the Stonecutters crew and flag. We also stopped for a quick Thang which included 20 pull-ups OYO and while you weren’t going pull-ups, you did burpees. Once everyone was done, we ran the greenway back to Regency Pkwy for a set of American Sledgehammers. Then we went up to the Caterpillar parking lot where we did some catch-me-if-you-can and then did a round of American Sledgehammers at the location where that exercise was born 3 years ago. Back to the flag as the clock struck 6.

There was a lot of disappointment today. Hermes didn’t get the all-running workout he wanted. Enhancements didn’t get his Good Mornings. All I wanted was a coffee and some pound cake, but after hearing about how that would cost $7 at Starbucks, we decided to head over to NYBD instead, where I felt right at home. MIAGD.

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Started off “promptly” at 0530. Warmup to the hill. Hill repeats with merkins at top and bottom. Indian run up the hill then around the lake and then up the hill to the parking lot, stopping for core exercises along the way. Made use of the “oval” for intervals at varying paces. There were some announcements too. MIAGD.

The post 2025-04-14 Q’d by Enhancements appeared first on F3 South Cary.

The SCary PAX converged this morning at a true fitness mecca: Waffle House. Thanks to the genius of Yoga Mat for dusting off this CSAUP a mere two weeks ago and bringing the crazy idea back to life. It went kind of like this:

1 big and dense waffle
2 eggs
2 pieces of buttery toast
Hash brows/grits (def not tomato)
Bacon/sausage (def not ham)
5K (3.00 to 3.16mi depending on watch and route)

Various techniques were observed to get the food down quick. Thread your favorite below.
A good time was had by all and amazingly no one reported a Merlot.

Awesome to have Petey and FNG Cutco join us.
MIAGD!

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2 for EC. 10 for ME.

YHC brought traveling coupons, a 50# sandbag and 25# kettlebell, which made it 3 miles rotating through the pax. A few pitstops to change out coupons and get in some merkins.

We ventured into Ave of Estates and ran the entrance hill while swapping out for squats with the bag and overhead extensiona with the bell.

Back to the flag for some Mary. Boat Canoe was a fan favorite.

Rain held off for a beautiful morning to lead these HIMs.

Still room for the All-Star Special challenge tomorrow…

MIAGD!

The post 2025-04-07 Q’d by Water Wings appeared first on F3 South Cary.

What a great morning at Waverly Place! We had multiple EC options and a strong running contingent during the main event.

After the AO Inspection EC by me and Hallmark, 11 PAX returned via a pearls on a very long string through some parking lots to Ritter Park where we spent about 5 minutes doing curb irkins and pull ups. Quick wave to the Hulkamania PAX and we set off on our return journey via Loch Lomond and the tent-guy-cut-through back to Waverly. Some ambitious exercises at the high ledge by the fountains, featuring the ‘half time’ ALRSUs. Back to the flag just in time. Rejoined with the 12 runners for COT.

It was a last second Q pickup, but I was glad for the opportunity to lead. MIAGD!

The post 2025-04-02 Q’d by Jigglypuff appeared first on F3 South Cary.

Great morning at Krypto joined by a strong father/son combo passing through from Charlottesville. Quick glance at Jr and I knew he was ready to roll so off we went for intervals on Regency parkway (borrowed from Enhancements) then back to Thee Avenue for 7s. Disorganized Indian run down the hill with a fun run back to flag for a ring of fire (Francois eventually figured it out). Appreciate the opportunity to lead this group. Prayers and gratitude for family members hitting new milestones. MIAGD!

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With FNG Phillip present I was able to belt out our Mission but got help with the core 5 as we started our mosey. No pumpkins today. It would have been very unseasonal. Was trying to be tricky but the PAX saw right through it. Remarkable the memory of the PAX. Glad for the early leadership of our new FNG who reminded me of the FrogUp exercise (bottom of a burpee). We continued accelerating through a 10-cone street workout. Lots of other exercises, I can’t remember any except the burpees. But we did inflate each exercise for 55 by the 10th cone, an age I’m fast approaching, I think soon. Thankful for the leadership and memory triggers of other PAX like Water Wings who really has a ‘thing’ for left vs right; and of OTW for reminding me time does not stop for Q; and of our new FNG Phillip properly named OR. BTW – he’s a long time Cary-ite, a respect, and he’s not buddies with Enhancements. He was brought out today by Big Red and our visiting F3 Raleigh brother Vortex. They’ve been working on him for a year. Welcome OR! Did you know that Loch n Load is a Saturday….oops.

PS. After some delicate investigation this week HG has learned some of the inside workings of the upcoming Highland Game. Although sworn to secrecy I think it’s safe to say a few words about it. Every year it seems to me “how can this be topped”. So much effort goes into this stuff. But THIS YEAR… holy smokey….”prepare yourselves”.

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14 for a ladder style kettlebell beatdown.

Minimum mumblechatter for a good portion of the time but it picked up with about 15mins left.

Green Day all day was the playlist.

Announcements were made.

Prayers for YHC and my 2.0. Meeting with orthopedic surgeon this afternoon.

The post [ao-wed-hulkamania] 2025-03-26 Q’d by Sbarro appeared first on F3 South Cary.

Just a regular Monday at Kryptonite with the standard Krypto Pax and a top notch high tempo Q!

Moseyed up to the Chiesi building for thang 1…four corners with a round of merkins, then round of jump squats, then round of LBCs.

Thang 2 was a long mosey to the box office.

Thang 3 was a Repeato of thang 1 but in the 9000 building parking lot.

Speed mosey back to the flag to close out right on time. 3.9ish miles covered by the YHC.

Congrats to Ambassador Term Paper for breaking his own record for oldest pax to ever post at Kryptonite at 64 years 11 months and 20 some days. Come get some @Burt Reynolds!

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