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!!

The post 202421 Q’d by The Super appeared first on F3 South Cary.

** 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

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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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Fun, low mileage day this morning on the edge of SCary. After watching @chipper dispose from his strenuous, Kirk-adjacent 4.64 mile bike ride, we got to work.

Warmup in the basketball court.

THANG: found a rock pile and encouraged the PAX to grab a non-traveling ego rock. After doing a first set, YHC realized that the environs were none too exciting so we took our non-travel rocks on a tour of the Barbie House. Focus on curls, overhead presses, triceps and rows. A minor out-and-back for mileage between sets.

ANNOUNCEMENTS: #ao-carpex-dads camp out; Swolstice: burpee thing

COT: prayers for successful surgeries and recovery

NMS: EC mumblechatter with Greenbow; ponytails were not interested in trunk coffee

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

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And that’s all she wrote for the 3rd annual South Cary CSAUP; The 2024 Highland Games.

First things first, BIG UPS to the allstar SAG crew led by @HGTV. You HIMs made this entire CSAUP as effortless as it could be for the participating pax with the support you provided. The crew spent their time, energy, and even their personal funds making this happen for us. TY4FL. YHC, for one, feels surprisingly fresh after running the 12.5 miles and I am going to attribute that to the support crew.

Also a big round of applause to Poncharello, who travelled all the way from the other side of the county (Wake Forest Region) to play the bagpipes and send us running into the GLOOM. SCary is entirely grateful. After a short speech by our very own Nantan, Pocharello wowed us with his musical piece (star spangled banner) in theme with the Scottish Highlands. With that we picked up the shovel flags and collectively hit the road.

@Kitty Litter and @Jigglypuff led us to the entrance of the Greenway where we were instructed to do some warm ups and light stretching. A nice appetizer to what was to come.

First hiccup of the day when the peloton took a wrong turn and ended up on the wrong trail, which we quickly remedied. On the right path and a mile of jogging, we arrived at #ao-fri-slipperywhenwet.

Thang 1 – Our Qs @Amway and @Spayed had the pax teamed up in 3s and had each team find a throwing rock. One team-member handled shot putting the rock over a swampy field while the second and third team member performed dips in the shelter and bear-crawls in parking lot, respectively. When the shot-putter finished his turn, duties were swapped among team-members. 4 rounds and we were done. Winning team won the prize of having to do 5 less burpees than the 10 the losing teams had to perform. Mosey on to the next site.

Thang 2 – Arriving safely, we were greeted by the @Hallmark and @Water Wings at #ao-wed-pointbreak. We were broken up into several teams and we went team vs team pushing two vehicles up the parking lot. The pax were skeptical of the claim that the vehicles were separated in weight by a mere 10 lbs. This was one heck of an effort pushing those vehicles up a slight incline. Done and dusted, we all picked up the shovel flags and moseyed onto the next site a mile up the road.

Thang 3 – #ao-tue-flirtinwithdisaster was our next destination and the Qs here were @Joe Smith and @Banjo (Carpecker). Pax were divided into 2 and one half went to the muddy field near the Greenway entrance for some stubby log tosses while the other half stayed to do a round of caber toss. These strong man exercises were accompanied with Popcorn Marys. Tough stuff here.

Thang 4 – One of the few climbs in the route to reach our destination at #ao-fri-shepherdswatch. @Astro and @Flintstone divided the pax into 4 teams and YHC was marvelled at the efficiency at which the teams were assigned. Almost like grabbing a ticket at the DMV in the form of @Flintstone assigning each pax a number as soon as we entered the location one by one. Good stuff fellas. Tug-O-Wars was the main course here and the smiles on the faces of the pax made it known that we all had a jolly good time. YHC has a grievance that almost all the rounds were won by the team that was pulling on a slight downhill. Conspiracy theory maybe? Shovel flags in hand, the pax headed to the next site, the longest stretch of 1.6 miles.

Thang 5 – Arriving at #ao-sat-lochnload we were surprised to see flag poles, pallets, cinder blocks, ropes, and @HGTV’s smiling face. This surely meant he had something deviously painful in store for us and indeed he did. 4 teams pushed a pallet with a bunch of cinder blocks. The challenge was to go from flag to flag while pulling these pallets with one teammate on board. At each stop, we had an assigned exercise administered by a SAG crewmember. Tough stuff again.

Like the half-time intermission for any competitive event, we were rewarded with one at this point. A cornucopia of cut up fruit, rice-krispies, pickles, mustard, water, gatorade, etc. awaited us. YHC has another conspiracy theory that the guy who was in charge of the bananas accidentally bought plantains instead. I should probably have put eating those plantains as Thang on its own.

Thang 6 – Refreshed the pax were surprised by the unveiling of 4 heavy and dusty tires and a 12-foot long 4×4. This pole was used to carry those 4 tires all the way to #ao-mon-kryptonite and the pax were expected to chip in and take turns without ever laying the contraption on the ground. Running was kept to a minimum because of the awkwardness and weight of the whole operation.

Thang 7 – @Life Alert and @Texas Ranger awaited us at Java Jive and the makeshift #ao-wed-hulkamania site. We threw kickballs into surprisingly flexible and mobile human basketball hoops while lunges were performed for a make and burpees for a miss. It was deemed a race by the Qs so I don’t know if YHC saw even one properly executed lunge or burpee. Regardless, we can all agree that the human-basketball-hoop was the real MVP of this basketball operation. It wasn’t about the shot, it was all about how well the human-hoop moved to assist the making of the errant shots.

Flags on hand and the tire and pole contraption in our collective hands we were off to our final destination, #ao-mon-kryptonite. These final 1.5 miles were tough sledding, but in the end we all made it back, which YHC was grateful for.

COT: SCARY picnic on the 19th of May, various blood drives for you to be a part of, Respect and Honor week coming up, and the naming of FNGs Tide Pod, and Sunkist. Prayers and Prayers!

Float like a butterfly, sting like a bee. This is how YHC feels after completing the whole route wearing a 20lb ruck-vest (well, the floating part, not the stinging part). It was a great honor to be a part of this operation and once again I want to point the spotlight to the SAG crew. Even though they did not shed a single bead of sweat they still managed to become the MVPs of the CSAUP. Also great thank yous to all the volunteering Qs who showed us a great time all while challenging us at the same time.

Love to all.

MAKE IT A GREAT DAY!!!

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