Squatter Archives - F3 South Cary https://f3southcary.com/tag/squatter/ Free outdoor workout groups for men, to invigorate male community leadership. Fri, 16 Feb 2024 12:54:07 +0000 en-US hourly 1 https://i0.wp.com/f3southcary.com/wp-content/uploads/2022/01/cropped-f3-south-cary-shield-logo.jpg?fit=32%2C32&ssl=1 Squatter Archives - F3 South Cary https://f3southcary.com/tag/squatter/ 32 32 201319790 2024-02-16 Q’d by Doula https://f3southcary.com/2024/02/16/2024-02-16-qd-by-doula/ https://f3southcary.com/2024/02/16/2024-02-16-qd-by-doula/#respond Fri, 16 Feb 2024 12:54:07 +0000 https://f3southcary.com/?p=2243 Q: Doula PAX: Michelob, Augmented, Enhancements, Kitty Litter, Kiffin, Mayflower, Wah Wah, Nugent, Largemouth, Chanticleer, Joe Smith, Slash, Francois, Hermes, Trickle, Squatter, Amway, Netscape, Captain Jack PAX (not in Slack): ...

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Q: Doula
PAX: Michelob, Augmented, Enhancements, Kitty Litter, Kiffin, Mayflower, Wah Wah, Nugent, Largemouth, Chanticleer, Joe Smith, Slash, Francois, Hermes, Trickle, Squatter, Amway, Netscape, Captain Jack
PAX (not in Slack): None
FNGs: None
COUNT: 21

Perfect temperatures and perfect sample of South Cary HIMS at SWW this morning for F3 Rewatchables: The Matrix 1 – 4 and the many other opportunities.

Matrix 1: 25th anniversary and greatest movies of all time. Long mosey, and then 25 of some of the greatest exercises of all time (SSH, IWs, south Cary stretch, merks, LBCs).

Matrix 2: slightly less great (but still a 13 yr box office leader and a worthy sequel), we did our part for the HCC and climbed Hemlock hill, stopping at every street light to complete some slightly less great exercises (hand release merks, jump squats, and boat canoes).

Matrix 3: terrible and so we did burpees for the remainder of the hill. Then continued on to the Zoom Room in the shopping center of @Water Wings’s arch nemesis. Unimpressed, we ran back down the hill to the flag.

Matrix 4 was forgettable and did not deserve an exercise in my workout. (190M budget; grossed 160M).

Thank you for the opportunity to lead. Enjoyed getting some miles in. MIAGD!

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202426 Q’d by Nugent https://f3southcary.com/2024/01/26/202426-qd-by-nugent/ https://f3southcary.com/2024/01/26/202426-qd-by-nugent/#respond Fri, 26 Jan 2024 11:45:29 +0000 https://f3southcary.com/?p=2180 Q: Nugent PAX: Amway, Blue (Bluewater), Cardigan, Denali, HGTV, Kiffin, Mayflower, Nabisco, Nugent, Schnitzel, Suck UP, Chanticleer, The Super, Squatter, Staubach PAX (not in Slack): None FNGs: None COUNT: 15 ...

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Q: Nugent
PAX: Amway, Blue (Bluewater), Cardigan, Denali, HGTV, Kiffin, Mayflower, Nabisco, Nugent, Schnitzel, Suck UP, Chanticleer, The Super, Squatter, Staubach
PAX (not in Slack): None
FNGs: None
COUNT: 15

Some ran, others also ran.

We did a pyramid of interval workouts, focusing on full effort followed by an 80% recovery.

Great effort today.

Great to be out with you all.

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202422 Q’d by Denali https://f3southcary.com/2024/01/22/202422-qd-by-denali/ https://f3southcary.com/2024/01/22/202422-qd-by-denali/#respond Mon, 22 Jan 2024 15:06:03 +0000 https://f3southcary.com/?p=2168 Q: Denali PAX: GTL, Francois, Hermes, Joe Smith, Nabisco, Oofda, PickUp, Squatter PAX (not in Slack): None FNGs: None COUNT: 9 A proper high-tempo, boot camp workout must maintain a ...

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Q: Denali
PAX: GTL, Francois, Hermes, Joe Smith, Nabisco, Oofda, PickUp, Squatter
PAX (not in Slack): None
FNGs: None
COUNT: 9

A proper high-tempo, boot camp workout must maintain a standard. Men need guardrails. 3 miles and 100 merkins are requirements to meet said standard and both boxes were checked this frigid morning.

Here’s the rundown:

Two laps around the pickle, warm-up exercise, and 20 merkins.

Run up heartbreak hill in Indian run format (2 up/1 down) – 20 merkins.

Run to the bottom of the Avenue of the Estates with your pinky out and a shoutout to JCole. Grab a partner – 2 up/1 down on the hill – 20 merkins.

Most to the parking lot of the office building across the street. New partner. 2 down/1 up – 20 merkins. @pick-up showed off at this point. #stud

Run to parking deck. New partner. Run to the end and back. 20 merkins. 20 American Hammers.

Indian run to the parking lot across from base camp. 10 burpees. Snake the parking lot with squats at the top of each island in honor of @Squatter joining us. We’ve missed him at Kryptonite!

Run to the entrance of the Chinese lantern festival. It’s finally closed. 20 merkins (120 for those counting). Back to the parking lot for 20 American hammers.

Announcements: Ask Hermes.

Prayer: Nabs dad and praise for @kiffins daughter being baptized.

Honor to spend the morning with you.

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202327 Q’d by Astro https://f3southcary.com/2023/10/27/202327-qd-by-astro/ https://f3southcary.com/2023/10/27/202327-qd-by-astro/#respond Fri, 27 Oct 2023 12:42:48 +0000 https://f3southcary.com/?p=1858 Q: Astro PAX: Happy Gilmore, Joe Smith, Sbarro, Mayflower, Amway, HoneyComb, Staubach, Nabisco, Captain Jack, Fruit Loop, Squatter, GTL, Francois, Kiffin, Chanticleer, Denali, Largemouth, Dewey Decimal, Jigglypuff PAX (not in ...

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Q: Astro
PAX: Happy Gilmore, Joe Smith, Sbarro, Mayflower, Amway, HoneyComb, Staubach, Nabisco, Captain Jack, Fruit Loop, Squatter, GTL, Francois, Kiffin, Chanticleer, Denali, Largemouth, Dewey Decimal, Jigglypuff
PAX (not in Slack): Decoy, Captain Alive
FNGs: Tablets
COUNT: 23

Lots going on this morning at SWW. All kinds of EC variants, run club, bootcamp, downrange posters, and an FNG. Congrats to Fruit Loop on that first EC run…as a result of showing up to the workout at the wrong time.

Mission, core principles and disclaimer given. For the ME we moseyed over to Java Jive while the run clubbers cleared out for standard warmups.

Thang 1 was about a mile loop with stops at every left turn off for 10 CDDs and 20 monkey humpers.

Back to Java Jive for a standard Dora with merkins, squats and LBCs…but had to close out all of one before moving on to the next exercise.

Then moseyed back to the flag just in time.

Announcements of all the things on Saturday. Prayers for the marathoners, Israel, Ukraine, and Maine.

Welcome FNG, Tablets!

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10-06-2023 ao-fri-slipperywhenwet Q’d by Rooney https://f3southcary.com/2023/10/06/2023-10-06-ao-fri-slipperywhenwet/ https://f3southcary.com/2023/10/06/2023-10-06-ao-fri-slipperywhenwet/#respond Fri, 06 Oct 2023 12:49:51 +0000 https://f3southcary.com/?p=1804 DATE: 2023-10-06AO: C02ME53JHGFQ: U035D6E6KQQPAX: U02S785FHM1 U02SB6C7QRF U02RZUJDPB6 U058C42B7KK U02RUN47S77 U02RUN21XTP U02MKCVD3KQ U02RYHT8X9R U05AVBMBR8E U02RYHTLKEX U02TH34LVFS U02RXLWN1PV U02S77KQR4J U02S0RBCCBW U02S163861K U02SWTJJKCY U02S3Q1F3D4 U02S3CHR77G U02RYJ5B7T8 U02SCTYLTKMPAX (not in Slack): Big WheelFNGs: NoneCOUNT: ...

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DATE: 2023-10-06
AO: C02ME53JHGF
Q: U035D6E6KQQ
PAX: U02S785FHM1 U02SB6C7QRF U02RZUJDPB6 U058C42B7KK U02RUN47S77 U02RUN21XTP U02MKCVD3KQ U02RYHT8X9R U05AVBMBR8E U02RYHTLKEX U02TH34LVFS U02RXLWN1PV U02S77KQR4J U02S0RBCCBW U02S163861K U02SWTJJKCY U02S3Q1F3D4 U02S3CHR77G U02RYJ5B7T8 U02SCTYLTKM
PAX (not in Slack): Big Wheel
FNGs: None
COUNT: 22
Big crowd of runners, ECers, boot campers at the start of SWW. Loud whistle at 0545 to get everyone’s attention for the mission and the pledge. And off we went.

Warmup: at Resurrection Lutheran for GMs, Sir Fazios, OH Clap, Calf Stretch. Thx to Kiffin for leaving pumpkins in the parking lot for a festive warmup.

Mosey to the road, past Ritter, monkey humpers at the intersection, then to that big lot.

Thang 1: Merkin Ladder. Sprog (sprintjob) to send of lot then 20 merkins. Sprog back then 19 merkins. We did this until 15 then released this was dumb. So audible.

Mosey back to Ritter with monkeyhumpers along the way.

Thang 2: In left parking lot, Forest to Sea (bear crawl then crab walk), 5 Marionettes (WW2s left, center, right), then lunge walk back. Repeato 3x.

Thang 3: Basketball court suicideladders x3 with LBCs, Boxcutters, & Dying Cockroaches.

Thang 4: Mosey the pickle twice then head to shelter. Irkins, Bluewater-led Bulgarian Split Squats, Dips. Mosey pickle and repeato.

Back to flag for Have A Nice Day.

NMS:

-Life Alert & Kiffin asked for me to Q back in the summer and I happily obliged. Im a Yes Man, just ask.

-Chipper seems skeptical on Kenny Pickett (I think he also called me Matt Canada once) PAX recognized that the Panthers may be in some trouble. Lots of fantasy talk too.

-Talks of five 3-ways in college.

-PAX were disappointed Macho Man Randy Savage didn’t show up.

-missed some of my SCary favorites this morning: Captain Jack, Full House and Hoppin John mustve fartsacked.

-it’s great to travel to other regions and meet new PAX and see old faces. Come out to Peak City, Q spots are open!

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202321 Q’d by Snip https://f3southcary.com/2023/07/21/202321-qd-by-snip/ https://f3southcary.com/2023/07/21/202321-qd-by-snip/#respond Fri, 21 Jul 2023 12:35:09 +0000 https://f3southcary.com/?p=1588 Q: Snip PAX: Squatter, Doula, Mayflower, Tonnage, Well Done, Life Alert, Dowry, Trickle, Hermes, Francois, Chops, Snip, Staubach, Water Wings, Joe Smith, IF THEN PAX (not in Slack): Muenster FNGs: ...

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Q: Snip
PAX: Squatter, Doula, Mayflower, Tonnage, Well Done, Life Alert, Dowry, Trickle, Hermes, Francois, Chops, Snip, Staubach, Water Wings, Joe Smith, IF THEN
PAX (not in Slack): Muenster
FNGs: None
COUNT: 17

9 Boot campers and 8 runners got out to a humid SWW today.

Pledge
Mosey to Hillrom Deck for warmups – SSH, Sir Fazio, GMs, Merkins
Mosey to the deck across the street for a DORA with stairs – partner, 100 merkins/200 squats/300 LBCs
Mosey back to lower lot of Hillrom – Lightpoles with loops – 5/10/15/20 merkins looping around each time
Mosey to the picnic tables – L/R Step Ups, Derkins and Dips
Back to the flag for LBCs on all sides and stretching
End a bit early because YHC had to get the kids to school

Announcements: TCP Sawgrass, Bookbags, Bible Study
Prayers: My little sister Hayward, and making today count. Thankful for all of you men.

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2023-05-30 Q’d by Chops https://f3southcary.com/2023/05/30/2023-05-30-qd-by-chops/ https://f3southcary.com/2023/05/30/2023-05-30-qd-by-chops/#respond Tue, 30 May 2023 12:07:41 +0000 https://f3southcary.com/?p=1432 Q: Chops PAX: Squatter, Denali, Francois, Largemouth, Chops, GTL, Trickle PAX (not in Slack): Gator FNGs: None COUNT: 8 8 gathered on this grey morning after a long holiday weekend. ...

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Q: Chops
PAX: Squatter, Denali, Francois, Largemouth, Chops, GTL, Trickle
PAX (not in Slack): Gator
FNGs: None
COUNT: 8

8 gathered on this grey morning after a long holiday weekend. Gator from F3 South Wake joined us this morning for the run. A simple out and back down Kildare to intersection of Maynard. Many of us contemplated turning left or right on Maynard out of habit, but we decided to turn back down Kildare. Glad to be out there with you men today. MIAGD!

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2023-04-18 Q’d by Oofda https://f3southcary.com/2023/04/18/2023-04-18-qd-by-oofda/ https://f3southcary.com/2023/04/18/2023-04-18-qd-by-oofda/#respond Tue, 18 Apr 2023 10:59:01 +0000 https://f3southcary.com/?p=1322 Q: Oofda PAX: Kiffin, Chipper, Chops, Wonderbread, GTL, Hermes, Life Alert, Francois, Blue (Bluewater), Staubach, Denali, Hotspot, Half, Squatter PAX (not in Slack): Bodett FNGs: None COUNT: 16 Ran a ...

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Q: Oofda
PAX: Kiffin, Chipper, Chops, Wonderbread, GTL, Hermes, Life Alert, Francois, Blue (Bluewater), Staubach, Denali, Hotspot, Half, Squatter
PAX (not in Slack): Bodett
FNGs: None
COUNT: 16

Ran a couple new roads off of some old roads this crisp morning. Great fellowship was enjoyed.

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2023-04-11 Q’d by Chops https://f3southcary.com/2023/04/11/2023-04-11-qd-by-chops/ https://f3southcary.com/2023/04/11/2023-04-11-qd-by-chops/#respond Tue, 11 Apr 2023 11:09:23 +0000 https://f3southcary.com/?p=1297 Q: Chops PAX: Joe Smith, Trickle, GTL, Kiffin, Life Alert, Squatter, Wonderbread, Full House, Denali, Chops, Amway, Hotspot, Dowry, Suck UP, Staubach, Bagels, Shut-In (Carpex), Nugent PAX (not in Slack): ...

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Q: Chops
PAX: Joe Smith, Trickle, GTL, Kiffin, Life Alert, Squatter, Wonderbread, Full House, Denali, Chops, Amway, Hotspot, Dowry, Suck UP, Staubach, Bagels, Shut-In (Carpex), Nugent
PAX (not in Slack): None
FNGs: None
COUNT: 18

18 showed up on this beautiful morning to get moving. A few ran the Highland Games preview, some ran an alternate route and some ran the SCary lifestyles of the rich and famous route. All in all, good times, good conversations and good work. Prayers for the Thompson family and all other unspoken prayers. Great to see everyone today! MIAGD!

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[ao-wed-hulkamania] 2023-03-01 Q’d by Captain Jack https://f3southcary.com/2023/03/01/ao-wed-hulkamania-2023-03-01-qd-by-captain-jack/ https://f3southcary.com/2023/03/01/ao-wed-hulkamania-2023-03-01-qd-by-captain-jack/#respond Wed, 01 Mar 2023 11:55:27 +0000 https://f3southcary.com/?p=1194 Q: Captain Jack PAX: Nabisco, Denali, Quiver, Slash, HoppinJohn, Squatter PAX (not in Slack): None FNGs: None COUNT: 7 100 Swings + 30 Minute EMOM backed by the top pop ...

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Q: Captain Jack
PAX: Nabisco, Denali, Quiver, Slash, HoppinJohn, Squatter
PAX (not in Slack): None
FNGs: None
COUNT: 7

100 Swings + 30 Minute EMOM backed by the top pop hits of the 90s and 00s.  By my count, we did 550 moves today.  Not bad.  Less good was the lack of coffee – site Q coordination failure.  Prayers for Andi, Breezy, South Africa, and safe travels for our pal Blue.  Honored to lead such good men today.

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