Warmup: SSH, good mornings, calf and runner stretch.
We did a PAX led deck of cards.
Announcements: Highland games, sign up
Prayers for Sbarro and his procedure
Chipper took us out

The post 2023-03-25 Q’d by Stretch appeared first on F3 South Cary.

Warmup
SSH x 15
Runner stretch
Merkins x 10
Workout
Mossy with stops. The base of the stop was:
10 burpees
20 squats
10 WW2
10 aleluyas
10 merkins.

We increased them as we continue thanks to the feedback of the PAX

Finished with a mixture of mary and burpees.

Announcements:
MST on the weekend
Bleed to lead

Praises:
To all of you guys, keep going and thank you for this community.

Yogi took us out.

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27 give or take ran, ate, ran at the 3rd annual Duck Donuts Dash. All had a blast! If I missed you let me know. Thanks for the amazing support.

The post [ao-downrange-carpex] 2023-02-25 Q’d by Term Paper appeared first on F3 South Cary.

Warmup:
Mixed body part stretching
SSH
Imperial walkers

Stretch’s 750 series
We got in pairs and while 1 PAX mossy, the other one does the excercises
100 squats
100 WW2
100 merkins
100 homer to marge
100 LBC
—-250 part
Suicides with burpees. 50

Announcements:
SCary dads in 30 min
The Mule (Raleigh’s CSAUP), March 11

Prayers for Oofta’s nephew, Jiggly’s sister in law, and all our PAX and friends’ families

The post 2023-02-11 Q’d by Stretch appeared first on F3 South Cary.

4 for the 3 mile IC/WW/JS wake up call route. 14 for ME. We went to 3 parking decks, left some blimps inflated, learned about Lookout’s affinity for Pete Chilcut, did a few calf raises.

Announcements (in reverse chronological order):
-June 2 f3 dads camping
-April 15 Highland Games
-February 25 Duck Donuts Das open to families
-TCP sawgrass this Sunday at 2pm. One hour of leaf removal.

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Heckuva morning out there as the PAX traversed through woods and up hills to Uncle Dave’s house where the territories of LnL and JIU meet. Mostly played catch me if you can to move us along. Variety of WWII’s, merkins, squats, Steve Earls. Back at the country club, we did burpees on the green at the tennis courts. Appreciate the chance to Q. Great to see Snots and Burt this side of our super region. Prayers for you men. God bless. YHC TR.

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17 HIM’s were led by Yogi and his deck of cards. We did have walkers,runners and some MFer’s but no ruckers. There was moaning and groaning and some questions on counting but everyone got a little better today. We were audited by the mother ship and the region got alit better today as @unitard and @astro have taken over the reigns at SCary’s finest AO.

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Beautiful spring weather and a good sized crowd. Vanilla warm ups in the parking lot by Gonza then dug out the coupons hidden by the dumpster behind the medical building. Divided into 3 teams. One team did amrap coupon work by the dumpster, one team did amrap core work at the far end of the parking lot, the third team ran a blockchain the length of the parking lot. Round 1: curls and LBCs. Round 2: rock rows and heels to heaven. That all took a little longer than anticipated so we stopped at 2 rounds then moseyed past Whole Foods and through the grass back to the flag. A few rounds of sprints up and down the parking lot followed by 2 minutes of LBCs before COT.
Announcements: launching Thunderstruck AO Thursday morning, TCP sawgrass this Sunday
Prayers for Quivers cousin, for the families of many pax struggling with health issues, and for Yogi’s son Flea.
Make it a great day gentleman

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Nice showing for Loch n Load. Some said they needed the exercise, others just trying to get away from the in-laws. Started with a long mosey to the dock. Lots of arm circles & claps. Followed by a nice variety of merkins. Lazy Dora and finished with a COT plank wave. Reminder— sign up for Christmas party. Prayers for Waterwings and his new ventures in babysitting.

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21 dedicated PAX posted on a cold thanksgiving eve. A challenge was given to give a high E workout. This is important because low E is heavily correlated with low T. Quiver noted that low T is heavily correlated to low S. All bad things.

Did a round of 7s with stairs and a round of 11s with a hill, followed by the first annual Point Break 1 mile Turkey Trot. This was followed by another round of 7s and a reunion with our cleaver brethren.

Prayers for the health and the holiday season. Many praises for recovery. Happy thanksgiving to all!

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