10 South Cary identifying HIMs (at least that I saw from the pic) joined the 9/11 Stair Climb Convergence with the GCR. 9 stair climbed and one rucked. The handrails were gross and Hermes yelled at us not to use them…not due to sanitation. Great time and meaningful occasion. Thanks to Parker and crew for pulling it off on short notice!

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Part 1 of an upcoming WB Workout series sponsored by HGTV. 12 rounds of work, ea round has 1 exercise separated by a pickle run exploring the fountains of Waverley Place. Each round does next exercise PLUS previous. Like 12 Days of Christmas. Some PAX were confused asking “what’s Jingle Balls?” or “What is a “12 pump NS burpee?” I mean, really? COT brought out many prayers and praises. Praise for Puff as our new fearless laptop carrying leader. Add’l good spirits flowed for tailgate coffee. Tour du Lightmere is fast approaching. 7pm, 12/23, AO: Loch n Load. Rumors are spreading fast that this heated 2.0 friendly event, hosted by Fruitloop, you’re Q, will put you more in the Christmas spirit than you thought you could ever be. Quite the sh-bang and looking fwd to it.

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Lot of mumblechatter with a great group this morning. Weather was perfect.

-warmup in the Gonza parking lot: SSH, stretching, hillbillies-

-thang1: Run and gun circuit, 5 exercises at points on a weaving path through the Waverly courtyard. Start with 15 and every round drop 1.
-thang2: Whole Foods parking lot. Alternate lunge walk and painting lines from island to island with flutter kicks in between.

Indigenous run back to the flag just in time.

Great group to lead so I am thankful.

Prayers for Cauliflowers recovery, Term Papers daughter, Sarah Beth, Astros father, Anita and family, and all others unspoken. MIAGD

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First Kettlebell Q for YHC, after warms ups went with the old reliable Tabata, 4 Rounds, with 4 Exercises for 30 seconds with the 10 sec rest, realized that rest was too short so modified it to 15 seconds after the first round.

Round 1
Swings
Goblet Squats
Left-hand Row / Right-hand Row

Round 2
Thrusters Right Hand / Left Hand
Clean – Left /Right

Round 3
In place Lunge Left/Right
Romanian Deadlift – Right/Left

Mary
Did popcorn Mary for the last 5 minutes, which included LBCs, plank hold around the circle, Flutter Kicks, Hello Dolly, and a few more.

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21 Boot-campers and 4 runners tackled this morning like there was no tomorrow. Runners ran and Boot-campers started with the pledge and headed to Whole Food’s parking lot for warmups. We then headed to the upper lot for a whole lot of 4 corners. We completed 6 rounds, each round consisting of a different exercise. In between corners we always faced the “Toast” side of the lot (forward run, side shuffle, backward run, side shuffle). After completing the 6 rounds we all attempted to line up on a sidewalk for some bear crawls. Turns out it’s not on my M who has trouble understanding things I try to explain. We eventually got things situated and did some bear crawls and lunges before finishing off with some burpees.

Announcements were announced, prayers/praises were lifted up and coffee was enjoyed by many.

Great work men and thanks for following me around for 45 minutes.

MIAGD!

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The Hulkamania circle had more people than normal, but Chipper’s parking job kept everyone close. I had a lot to squeeze in, so no pledge, but I did manage to give an abbreviated disclaimer with an FNG on-hand.

Thing 1: 5-moves for 20 reps, then 15 reps, then 10 reps
Thing 2: Laddering up from 1 to 7 thirty-second exercises

Pretty high difficulty level this morning. I tried to shake things up after a couple of months of tabata.

Music: favorites from 1984 (setlist in comments)

Welcome FNG Animal Farm (1984 –> George Orwell –> Animal Farm). Lived in Germany then LA, has two kids (Moses and Solomon, dope names).

I’m embarrassed to say that I’m missing a name. Can anyone spot my error?

Glad to have some new faces this morning, as well as some returning (beige) ones. Thanks for the opportunity to lead.

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12 PAX for a well-rounded BiB beatdown.

Mosey to warm ups behind the Koka Booth stage.
Symphony Lake trail run with stops along the way, Bridge Dips and Erkins, LBCs
Up the back stairs to Chiesi and around the side staircase – Partner + DORA (100 Merkins, 200 Squats, 300 LBCs, run the pickle down the stairs and back with a 5 merkin pit stop each time
Mosey to Parking Deck stairs for Calf work
Mosey to top of Parking Deck for an “Express Pain Train” – 1 burpee at each light pole up to 5, down and back each time, but skip the repeats at previous light poles (h/t @Joe Smith for the express prefix)
Mosey back to the flag by way of Ederlee
Wrap with Mary, Left side and Right side LBCs

Tuesday 6/13 – Cauliflower Retirement Celebration at Rush Hour
Prayers for Doctors Appointments and those navigating hard times. Reach out to a friend, neighbor, co-worker, or stranger today. Be present for your spouse and kids.

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16 for swings and supersets. Friends from Carpex and Peak City were on-hand, plus some good bros from F3 Cherokee. Great crew – thanks for coming out.

The post [ao-wed-hulkamania] 2023-05-31 Q’d by Captain Jack appeared first on F3 South Cary.

Trying to fill my bday week with Qs, Carpex, Peak Shitty, and Lef Kurry c*#kblocked me. But by golly, Sawf Kurry saved an opening for me. I’m thinking of switching allegiances. Anyway, YHC jumped on it and began planning. Who knew the hills of Shepherds Watch were so close? Let’s go there

So there we went. We stopped on the way at Piney Plains for a warmup then proceeded over to Atterbury and Gwinnett Pl for a set of Triple Nickels. 5 Merkins at the bottom of Atterbury, 5 Prisoner Squats at the top, 5 LBCs at the bottom of Gwinnett. 5 times. We then proceeded back to the flag, stopping at a few intersections along the way for some exercises. Once at the flag, we moseyed over to the basketball court for a rousing set of squat holds and suicides before dropping for some speed Mary.

No announcements but lots of prayers and praises during COT.

Thanks for hosting me, fellas!

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3 walkers and 9 boot campers ran the FWD loop.

Pledge, warmups with a focus on leg/back/glute stretches. Including pit stops along the way, Mosey up Cary Pkwy, down Seabrook, through the park, and greenway, reverse run up the hill, bridge pull ups and BTTW, continue on greenway, Forest Park, Wellingborough, Thurston and back to the flag. Close with Mary and a Chill Cut.

Beautiful morning. Make a difference in someone’s life today fellas.

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