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.

Great morning with the boys! Apparently my subtle preblast of trying something a little different reeled in some pax! Let’s see if it paid off for them!

Warm-o-rama lap around Whole Foods to the best turf in Scary.
– GMs, Daisy Pickers, Hillbillies, Merkins, SSHs

*Thang 1 on the turf:*
– Set o’ Sevens with bear crawling the turf to # of light poles and up the stairs for jump squats at the other end.

*Thang 2 – Deck Race*
– First we draw cards and do that many merkins until someone pulls the Ace
– Second, the guy that pulled the Ace straps on the rucksack, grabs the kettlebell and takes off up the stairs, around the Shake Shack, and back to the 88MPH parking lot
– Meanwhile…pax reset the deck and do exercises at the fountain based on the color card they drew (and rep count of the card)
– So round 1 was Block curls (black = block) or LBCs. Grab a card then take off for the fountain, do your exercises, run back to the deck grab yourself a new card, run back.
– THE GOAL: Clear the deck as a team before the rucker gets back.

We ended up getting 4 sets in I think? Or 5? The group only beat the rucker once. Most of the time we have 1-4 cards remaining. TCLAPS to Joe Smith, Bubba, Renfield, Homegrown who took a lap (did anyone else, sorry I’m forgetting! Fruit Loop did you?). The coupons were 35# plates and cinder blocks.

It was a good mix of fun and fitness. YHC enjoyed and had some good feedback. I think Bubba said it’s the best workout he’s ever been to in his life…or something along those lines. Probably will do something like this again!

100-90% for coffeeteria, thanks Astro for sub-site-q-coffee!

Always a good time heading “down range”…

NMS
– Kirkland and his mustache stroke.

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Today was my birthday Q and my identical twin (Choo Choo) made the trip from N. Hills to get our day started off right!

Started with the pledge and then some light leg stretches. Slow moseyed and painted some lines on the way to the Whole Foods parking lot to warm up. Imperial Marches, Side Straddle Hops, Good Mornings, S.Cary stretches, and finished with an unnamed exercise that nobody liked.

Moseyed around the perimeter of Waverly Place and then set up for Thang 1: 4 corners. 4 exercises were named but not all of them occurred at a corner. Gotta listen to the instructions closely!
• 25 Squats
• 25 LBCs
• Lunge walk
• 10 Monkey humpers
We then did another round of 4 corners identical to the first lap.

Thang 2 was similar to 4 corners but without the corners. We started in the feaux grass and make a lap to return to the starting point.
• 15 WW2s on grass
• 15 Calf raises on the stairs
• 15 Jump squats
• 15 Step ups on pool wall
We then did another round that was identical to the first circuit.

>From there, we moseyed back to flag with an “all you got” mixed in along the way. Mary Abs consisted of H2Ms and Low Slow Flutter Kicks before calling “Have a nice day.”

Easy Button joined us from Charlotte. Thanks for the opportunity to work out with a great bunch of guys!

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7 for a 2.5-mile ruck to Hemlock Bluffs and back.

No announcements. Prayers for a Pax’s cousin’s surgery.

Coffee with the JDI guys and track star Sherpa.

NMS: Lots of societal ailments would be solved if more people started their day with a walk with friends.

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55 (again!) for a Ma Bell standoff at Danger Zone. Quite fitting to be amongst some South Cary friends in North Cary Park. Ma Bell’s impact has been felt every direction in this Super Region. We are all Carpex today!

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Solid morning of work put in.
4 for the EC plus 9 more for the ME including long lost local Thurston who is hopefully getting back on the F3 horse.
Considered heading over to SWW to let the PAX settle the score but decided to let them off easy this time.

Moseyed across street for warmups then up to greenway to kick off the ABC themed workout. Each stop we performed an A, B, and C exercise. Some crowd sourcing was performed and the PAX came through. When we reached the tunnel we paused and completed a set of 7s with burpees and merkins. French Lick went beastmode as expected.
Made it back to flag in time despite some trepidation from a certain site Q.
Mid-tempo target was exceeded and good time had by all (hopefully).
MIAGD!

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8 strong for a series of coupon work with pickle run in groups of 4. Had enough variety of dumbbells, kettlebells and weighted bars to provide moderate challenge to the pax. Music was played. We worked hard and fun was had by all. Prayers for YHCs family, Grisham’s friends family and all of the unspoken prayers on our hearts.

Be sure to post this Thursday for Summer Swolestice. EH a guy who has been absent.

Love you guys.

The post [ao-mon-88mph] 202417 Q’d by Term Paper appeared first on F3 South Cary.

It is Flag Day but yet the site Qs forgot to plant one at this AO. It also marks my 2nd anniversary (+1 day) with you guys. It was an honor to get off the bad list and Q today’s workout.

Intro
Started with the pledge of allegiance as a site Q retrieved the flag from his truck.  We did side straddle hops, some light stretches, then moseyed to the warmup spot while incorporating some lateral movements along the way.  The next stage of warmups consisted of:
Tricep stretch
Good mornings, that ended in a plank position
L&R calf stretch, runner’s stretch, & pigeon poses
Merkins

Moseyed around the church, stopping at the picnic tables along the way:
Lunge walks
Dips
Erkins
Dips
Erkins

Thang 1
Theme was 2 years + 1 day = 21 reps of each.  PAX were instructed to start at station #1, go to #2, return to #1, then go to #3 and return to #1… stopping at every station going out and coming back.  The rocks were pre-selected by a group of 2.0s the night before:
Station 1: 21 Triceps extensions with rocks — 5 sets * 21 = 105 total
Station 2: 21 Squats — 7 sets * 21 = 147 total
Station 3: 21 Merkins — 5 sets * 21 = 105 total
Station 4: 21 LBCs — 3 sets * 21 = 63 total
Station 5: 21 Jump Squats — 1 set = 21 total

Thang 2 – 4 Corners
Calf raises on curb
Monkey humpers
Lunge walk
Leg Raises
Mosey back to flag with an “all you got” mixed in.

Mary Abs
Mountain Climbers
Have a nice day

Prayers & praises were lifted. Go be salt and light and share the gifts we’ve been given. MIAGD!

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Strong dozen this morning at Thunderstruck!

Mosey over to the Glenridge Country Club for warmups where the Pax chose the long route over the short route.

>From there we set off towards Penny Rd for county land. We stopped at every turn to do two reps of a given exercise, adding a new exercise at each stop. Sounds of monkey humpers at Spade and Staubach’s (old) houses.

Back to the shopping center for a 4 corners with squats, LBCs, lunges and H2M. Mosey for a bit and then back to the flag for popcorn mary. A strong 3.58 miles covered.

Announcements and prayers/praises for French’s reptile, Bubba’s visit and for this group.

Grateful for the last 2 years, gents! MIAGD.

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The Q slot was empty this morning….or was it? Confusion ensued when The Invisible Man emerged from the darkness at 0544 to save the day. After reciting a modified version of the mission, principles, and disclaimer to include all men visible AND invisible, we moseyed on our way.

After a quick warmup our first destination ended up being slightly flooded so we had to do a disappearing act and go somewhere else.
Everyone knows The Invisible Man cannot get wet because that would betray his cloak of invisibility. Found a new location where a brutal beatdown ensued, consisting of 3 stops, with 3 exercises at each stop then run up stairs to the next stop. First round was 10 reps of each, then 15, then 20. Lot’s of complaints and the FNG almost died but he loved it. Then some catch-me-if-you-can with burpees before heading back to the flag. A big reveal came at the end which caused the PAX to gasp in shock and disbelief.

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