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!

The post 202428 Q’d by Brie appeared first on F3 South Cary.

The Tour-De-Sac took us to an area typically not traveled. After some comments about my counting, we moseyed down Lilly Atkins and visited a series of cul de sacs with workouts at each one. We finished with a visit to HGTV’s future home now that he is an empty nester and ready to downsize. Big ups to @Frazier to bringing out an FNG, Mall Walker. MIAGD!

The post 202417 Q’d by Kirkland appeared first on F3 South Cary.

Another fine morning in this wonderful SCary region we call home, and a privilege to be at the finest 0530 Friday AO this region has to offer.

Just like my last Q, no site Qs, but at least this time we had warning, so the Thunderstruck flag made it’s way north. No FNGs, so we hit the pledge of off we moseyed.

At this point I was disappointed to learn that the automatic traffic lights only work when the site Qs are present, so we had to wait a brief moment to cross Tryon. Successful navigation and warm-ups in the Craft parking lot. Head on over the greenway and mix in some merkins along the way. Even found an honor bench for Term and Bubba at one stop. The Q always has to look out for the pax. At this point Tinkertoy feared we were going to be running all morning. Have no fear, trust the process.

Somehow we ended up at the tunnel. Sounds like a great place for some 21s.
H2H and CDDs. With a twist! Stop in the tunnel for a 15s People’s Chair each time you pass through. We started at 8/13 much to the chagrin of some pax who thought 7/14 was a better starting count. Properly ignored we carried on with the original plan.

Mosey back to the church mixing in some monkey humpers and overly ambitious lunge walking along the way. Back at the parking for a patent pending 4 corners of Mary (LBCs, American Hammers, Freddy Mercs, VUps). 2 rounds then back to the flag for a quick round of 100s. HAND.

Another great morning with this fantastic group of men. Don’t take what we have for granted.

Visitation for McGraw (Bubba’s son Dylan) is Sunday at 5. See 3rdf-prayersandpraises for more details.

The post 202419 Q’d by OTW (On The Way) appeared first on F3 South Cary.

9 HIM showed up and were ready to get after. After the pledge, we moseyed for a quick warmup lap and a few warmup exercises. I have been contemplating how to do this in South Cary since we have no official track that we can use, but I found a parking lot that measured out to a lap around equaling .25 miles. Thanks to Clockwork, I used his recent workout.

So we introduced squaretime. One lap around to warmup.
1200 at 10k pace and then 1 slow rest lap
A set of low slow flutters in between
400 at 5k pace and then 1 slow rest lap

I think we got in 2 1/2 times. Then a jog back to flag for 30 seconds to get in one more set of low slow flutters. Have a nice day and happy BRR training season!

Prayers for Snip and his dad and Bubba’s family. Go MIAGD!

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

14 Bootcampers incl a couple of runners for Respect week and Birthday Q at SWW.

SSH
Michael Phelps
Cherry Pickers
Side Lunge
Apollo Ohno
Shoulder Taps
Yoga stretches

Thang1
Peals on a string arounf Snake Lake
5 rounds of 20 Merkins

Thang 2
4 Corners
Mosey between corners was mix of backwards run and Karaoke
Mountain Climbers
Erkins
Plank Jacks
Burpees

Thang 3
Plank Holds while going around horn to do 57 Merkins

Heavy Mumblechatter about AI spilling over from the EC run to the ME. Forecasts on timing of this resulting in Doomsday ranging from August/September to the Summer of 2250.

MIAGD

The post 2024-04-05 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

11 showed up at Loch n Load to test the South Cary rain bubble. Some had confidence that it would hold and Breezy did not.

We stayed local to the parking lot and almost got hit by a car anyway.

We started with a quick warm up and an indigenous people bear crawl then went to the main thing.

Cinderblocks (murder bunnies) we’re our vehicle around the upper circle for a Dora while 1/2 the pax stayed and did a variety of workouts. Half way through we started to feel a light drizzle.

Dora continued on because the Q didn’t plan this workout and went with his gut. The rain bubble started to give as the exercises went on. Pax began to look for some trees.

With 7 minutes left the bunnies were sent back under the walkway to their house and we returned to the main parking lot.

The Q found a spot where no trees were, unless you are Kirkland who extended the circle quite a bit. We ended with the crowd thoroughly enjoying YHC calling Superman’s and LBC’s as the bubble broke and the rain came in. Breezy wins.

Enjoy the rainy Saturday gents.

The post 202314 Q’d by Sbarro appeared first on F3 South Cary.

We had a beautiful crisp morning in the gloom. 12 for Bootcamp and 4 Mall Walkers.

We welcomed some PAX from Greensboro and Gastonia.

Warm-up: Good Mornings , calf and pigeon stretches, seal claps and 5 Burpees OYO.

Main Event :

AMRAP – 1 minute workout station. 10 second rest. 1 minute Choice of pickle mosey , or burpees, or squats . 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Snatches
3. Chest Flys
4. Romanian Deadlifts
5. Curls to Press
6. American Hammers
7. IYTs
8. Kettlebell Swings
9. Plank Rows
10. Pull Throughs
11. Homer to Marge
12. Rock Your Bodies

The Burnout: 5 hurpees and 10 shoulder-tap merkins.

MIAGD!

The post 2023-04-11 Q’d by Chewie appeared first on F3 South Cary.

Ran 5 miles, heckled the FWD guys, Radar from Gastonia joined us. 100% attendance at cofeteria. Only 1 for EC.

The post 202227 Q’d by Hermes appeared first on F3 South Cary.