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!

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Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

The post 202427 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

On this day in 1991, eight people were sealed inside a giant glass structure in Arizona to simulate living on another planet. Dubbed “Biosphere 2”, the scientists spent 2 years running experiments (many failed), in fighting, and battling cockroaches. YHC intended to repeat that experience, but there were only 7 of us and an early request for more walking so I quickly modified the plan.

After a couple of Burpees for warmups, we grabbed a couple handheld rocks each and started our mosey.

Burpees x2
Irkins x4 by the baseball field, then through the woods to the parking lot for
Overhead press x8 then to the top of the lot for
Squats x 16 then over to the la Quinta back parking lot for
Popeye punches x32 then we dodged traffic and found a safe well lit driveway for
Hand release merkins x20 before making our way back to a parking lot for
Earl Grey x16 them down to the lower lot for
Rosalita x8 which reminded Fruit Loop that he missed Breezy. Then back through the woods to our start for
Eddy the Eagle x4

Dropped the rocks, some Mary (LBC, LSF, Cockroaches, SCS+pigeon)

Announcements: Bowling, q school, and some other things I forget

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Today we celebrated by reaching a 2 mile goal, doing a BLIMPS along the way.

Celebration. Sharing our gifts. The M and I went to a fundraiser last night. Was amazed at the amount of wealth being donated in live auction format to meet monetary goals for a Wake Co. ministry called A Doorway to Hope. This org helps families and individuals in need across the Wake. We contributed where we could but the point is that all these people gathered and doing their best to share. Regardless of status, social placements, where you’re at in life, etc., we all have unique gifts. These gifts can and should be shared. It’s ok to celebrate the fact that you can share, use your gifts, your strengths to help others. Gifts can be anything – wealth, skills, etc. Doing this within F3 offers unique opportunities for each of us to help others. There are lots of events thru the year that F3 guys create and promote. Last night’s event reminded me that we need to celebrate those guys, those ideas, that joining them is the right thing to do, to help them to help others. Celebration helps get the word out.

The post 202421 Q’d by H G T V appeared first on F3 South Cary.

9 (+1 +1) met at Ritter Park to celebrate the greater Triangle area on 9/19!

Started at home warming up with the south Cary stretches. Lots of 9 counts.

Walk over to Aylesford Hill (assuring the dog walker that we weren’t a cult) for very modified 10s with Chapel Merkins. 9 at the top, 1 at the bottom, and 9 at the top. Back to the walk.

Over to the secret staircase to climb to the Peak of the mountain. 9-1-9 Mountain Climbers up and down the deck stairs. Drive it home at the bottom with:
Americanhammers
Prisonersquat
EX-ups

Greenway walk around Lifetime, doing this on the way:
Overheadclaps
Armcircles
Karaoke

Back through the woods to the pavelion to celebrate the Dirty D with Dips and Derkins.

Thanks for hanging with me, y’all! Turns out that concepts of a plan works out in some situations. MIAGD!

The post [aostonecutters] 202419 Q’d by Jigglypuff appeared first on F3 South Cary.

A robust group of 14 gathered to talk about parenting wins and losses. Some good sharing took place.

Be present with your kids. I challenge you all next week to put your phone in jail from 6-8p mon-thurs, as much as possible. The greatest ability for parenting is availability!

Do your best to not let work stress lead to a short fuse at home. Support your kids in whatever they’re in to, whether or not you know or care about it.

MIAGD, gents!

The post [3rdfescalator] 202413 Q’d by Astro appeared first on F3 South Cary.

A call back to these!

f3southcary.com/2023/01/13/202313-qd-by-jigglypuff/

og.f3carpex.com/time-to-get-a-little-spooky/

Spookiness was the theme. Playlist in the thread.

Warmup by the greenway.
Running around to the secret deck, pearlzing squats on the way.
Spooky Jack Webbs up to 13 on the deck.
Webbicides featuring Spider Merkins under the deck up to 13. This is where the rain really picked up.
Pearled squats otw back, stopping for a half-hearted haunt of the Swwingers crew.
HG called Superman’s and LBCs at the flag.
Since Trickle was our only repeat PAX from last time, he got the last call honor and called Dying Cockroaches. So very spooky.

We accomplished more of my original goal from 2018 by pressing on with the merkins in the Webbicide. Rain and the lightning at the end were beautiful touches.

MAKE IT A SPOOKY DAY!!

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Pledge then mosey over to get cinderblocks. Circle up near the dumpster and do some warmups (arm circles, mike Phelps, overhead claps, SSH)
The thang: play a song and do stuff based on the song.
1. Let the day begin – the call
* Plank position, every time they say “Here” do a merkin
2. Gold on the ceiling – black keys
* Amrap Curls while they sing, rest during instrumental sections
3. Root down – beastie boys
* Side straddle hops. When they say the word “root” jump squat
4. Crazy women – Jupiter Coyote
* On your 6, hold legs 6” off ground, when they say “women” do a Hello Dolly
5. Hope the High Road – Jason Isbell
* Hold block over head. Row/overhead press when is says “you/you’re”
6. Keep it between the lines – Sturgill Simpson
* Lunge walk in a circle, amrap squats while he’s singing
7. Life to Fix – the record company
* Block squats, one curl every time they say “brick”
8. Me Rabbit – Paul westerberg
* Murder bunnies in a circle, block merkin when he says “shine”
9. The players theme – sound stylistics
* LBCs, every time they say “jump” pop up and do a burpee (note: it’s instrumental, I hate burpees)
Finished a little after 6, returned blocks, and quick COT. Remember to have empathy for the people around you.

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Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

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8 HIM and YHC played a round of CinderBall©️. After a brief warmup we grabbed some cinder blocks and a ball and made our way to a parking lot with less dumpster juice and divided into two teams. Amway smashed his cinderblock, Joe Smith smashed a slug, and the game ended in a 4-4 tie.

Thinking of the BRRers, come out to run or support the AmBRRers, 911 stairclimb.

Tried to paraphrase this quote at COT:

“The would is violent and mercurial – it will have its way with you. We are saved only be love – love for each other and the love that me pour into the art we leel compelled to share: being a parent; being a writer; being a painter, being a friend. We live in a perpetually burning building, and what we must save from it, all the time, is love.“
– Tennessee Williams

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