Bootcampers did a mix of 4 corners, finished with some Mary, which included the newest exercise that is sweeping F3 nation – the Rick Rude and Runners ran the Maynard. MIAGD

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Missed a few PAX but a solid showing from the greater super region PAX and the accompanying M’s at Medoc this morning. Multiple hardware earners for tops in their categories! Great weather and tacos taboot.

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Dowry and Amway delivered a masterful Q at the Mother Of All Beatdowns. Several current and former Nantans were in attendance, so the pressure to be perfect was on. And boy was perfection delivered.

Intro, mission, no flag so no pledge, then mosey around MacGregor Village and stopped for an excellent warmup by Dowry. Immediate accolades were given by the PAX. Then we did a combination pain train/suicides Thang which was very clearly explained and included a lot of stairs plus some merkin variations and other exercises. Happy Gilmore showed the he was clearly the smartest of this bunch. 10 minutes in, and many of the PAX were already gassed. Mission accomplished.

Then we moseyed to the big hill for some running up and down and more merkins. This was easy for the PAX to grasp.

Mosey to the big parking deck where we did an inflating and deflating BLIMP pain train. The PAX claimed they couldn’t hear Dowry’s explanation even though his voice was amplified with reverb effects in the parking deck. We mostly got it right.

Then Indian run the long way back, about 1 mile. When we arrived we did a round of Last Man Merkining, where we all merkin’d to failure to see who would last the longest. I’ll give you one guess who won. His initials are HG.

After a quick audible on the grass to avoid fire ant hills, the fast-thinking Amway moved to the parking lot to finish up with some bear crawls, crawl bears, and tuck jumps.

Any confusion that ensued was most likely due to the low average IQ of those in attendance, and definitely not due the very-clearly-stated instructions of the Q’s.

The PAX were an appreciative bunch, as they said TYFYL several times throughout. Not sure why they weren’t smiling when they were saying that, but we won’t worry about that because they were obviously so nice and welcoming.

Lots of announcements and culture stuff happening in Carpex this month, Q school, VQ week, etc. Other stuff happening all around…check Slack. Prayers for those affected by the hurricane and look for opportunities to help.

Thanks for the opportunity to lead. Always a great time with some of our favorite dudes from around the GCR. MIAGD!

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3 for Run Club and 10 for the All Star break workout/fun of the week. Most of us have our favorite baseball movie, a favorite team to raise our blood pressure, and maybe even a curse we swear that team will break one day. This morning we changed things up and added a 4thF FUN.

We started with the Star Spangled Banner. We had a ballpark themed playlist that traveled with us. Let’s mosey around the park, paint lines in the front lot, then find our way up the front field for warmups. Look at me, I can be….Centerfield SSH, IW, GM, Calf Stretch. Mosey to home plate.

The Bad News Bears! Bear crawl to 1st for 5 burpees, bear crawl to 2nd for 5 monkey humpers, bear crawl to 3rd for 5 burpees, run home for 5 burpees.

To the Sandlot! The Beast stole our ball and if we do not get it back we are in big trouble. I tossed it to French Lick (Coach) and off we go. Run out the back of the park up the hill back around to the alley and to the biggest pickle in SCary! Now pickle the Beast! 6 exercises were merkins, Hello Dolly (A League of their Own), squats, Rosalita, CDD, Burpees. We got the ball, now it’s time for some fun!

To the back ball field, to find the bag and bat, that I accused the random wandering guy of stealing on our mosey. He was not entertained! Play Ball!

Team 1 bats, team 2 to the outfield. You get one ball and one swing. If you miss you do get a mulligan. The ball must hit the outfield grass in the air. While on deck you hold peoples chair.
No outfield hit – 10 burpees
Outfield but caught – 5 burpees
Outfield but not caught – 5 burpees defense
Home run – 15 burpees defense
Once everyone hits you switch sides, not like SWWingers though.

Mosey back around the lots to hit 2 miles and then steal home. Back to the flag for Nolan Ryan’s and Homer to Marge. HAND!

My M thought I was crazy for wearing baseball pants and my F3 Agents jersey to a workout. This was one of those F3 moments that you just can’t get in a gym full of fern people. There were bad swings, laughs, crushed balls, and even a Sports Center top 10 catch! Monday started with some madness and Friday wrapped up the weekdays with some fun. Yes it’s about fitness in the gloom but it’s also nice to change things up and smile a little while doing burpees. It truly was an honor to Q yet again. MIAGD!

Prayers for Bubba and family and all those going through tough times.

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11 for a moist jog through a state park. If I missed anyone on the tag, I apologize.

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Warm up mosey ‘round the lake with a pause at the bridge for SSH, Nipplers and Merkins (10x IC). Continue to the Garmin parking lot.

Thang: head-to-head PAX v PAX today.
Pair up; PAX1 runs the long pickle at the top of Garmin. PAX2 AMRAP of an exercise until PAX1 returns. Keep your # to yourself, flip flop.
Exercise 1: merkins
Exercise 2: Bonnie Blair
Exercise 1: Star Jump
Exercise 1: Chasing Rabbits

Kept going until only two undefeated remaining w/ YHC v Amway. Strong group today.

Praises for 2.0’s return from NM and for no spoken prayers

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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

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‘‘Twas a glorious morning breaking into the unopened stretch of 540 from Pierce Olive to Deer Meadow. Topics covered summer travel plans to camping adventures to the effectiveness of cupping therapy for back ailments (it works!) YHC is beyond grateful to be able to run long distances at a strong pace a mere 3 weeks after hernia repair surgery. It’s gonna be a great summer. MIAGW!!

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** forgetting two names. Sorry!

Crossed over US1 and headed into the familiar confines of Marla Dorrel Park. It’s been a hot minute since I’ve been here for something other than a CSAUP. Pulled an oldie out of the bag today.

Warmup while we waited for Punch Out to park his BFT. No FNG today. Still working on him.

ME: grab two grapefruit-sized rocks from the pile. As the PAX gather, we continue warmups with our rocks as YHC inspects the booty guys collected. A few are definitely too big so opportunities to right-size are provided. Shipyard pulls a Yoda and shows the way.

Rocks firmly in hand, we take our traveling circus up and over the bridge, breaking Sparkler commitment to SCary to keep his allegiances clear. All good. Stops here and there for rock work. Biceps got most of the effort simply by carrying these little beasties around. Michael Phelps, Overhead Claps and Flys were popular.

Mary: just enough time for Hammers and LBC.

Announcements: SWOLEstice Thursday (get a PAX out); Sasquatch is coming up; 1176 is at 630a or 7a at SWW; Ma’s tour-de-kingdom is next week

Prayers: for Keith, for Term Paper, for Bell

The post 202418 Q’d by Pierogi appeared first on F3 South Cary.

1 Scary guy went to visit some old friends at Phoenix with some beautiful views of New Hampshire. Discussed ‘Peak USA’ and the 2 opposing factions of Norwegian Death Metal. 100% attendance at Cofeteria at LaFarm.

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