PAX gathered and grumbled about how terrible the route chosen was prior to departure. After a few near misses with the most traffic Town of Cary has ever seen at 530, YHC started to think the PAX had a point. Good mumble about plans for conquering the Big Rock next year and reflection at the end was that this was the best route in JDI history. The skies held back the rain until COT and we watched the deluge from the cover of coffeeteria; The Super joined. Continued prayers for Staubach’s family. Great morning with you all, thanks for coming out. MIAGD

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15 pax gathered around for some early 2000’s pop/punk Pandora ad sponsored playlist kettlebell work this morning. Lots of worms that apparently are never a problem in South Cary. Disclaimer and pledge given for our FNG. Here’s the thang: circle up for tabata. 1 minute of exercise followed by 20 seconds rest. 4 exercises in a row, then mosey the pickle and 25 swings. Exercises were as followed; split stance lunge with a single arm overhead press, right arm snatch, plank hold with front to back taps, concentration curls. Next set; on your 6 right arm press to left leg raise, x-chop, plank pull thru, tricep extension. Next set; high pull to squat to press out, bear plank rows, merkins on bell, curls. Next set; opposite leg split stance lunge to press, left arm snatch, jump squats, flutter kicks. Next set; on your 6 left arm press to right leg raise, merkins on bell, side plank with bell raised and locked out.

Welcome FNG Ozarks! Hermes with the name. FNG is from Mississippi which is where Hermes thinks Ozark is located.

Prayers for those affected by the shooting in Nashville.

Thanks for allowing me to Q! MIAGD!

The post [ao-wed-hulkamania] 2023-03-29 Q’d by Triple Lindy appeared first on F3 South Cary.

About 20 campers and 6 cleavers for the halfway mark of the Carpex TaQ-Over.

Format was run-strength-stretch, which will be an AO coming very near, but not quite, to Scary in a couple weeks on the POGL side.

Thanks for letting me lead; it was great seeing everyone!

Thang 1: Run ~2.5mi around the plaza
* 0.5 mi then warmup
* After 1.5 mi, run through the lots with variations of carioca, backwards, high knees, butt kickers, and paint the parking spots.

Thang 2: Core challenge
* 5 luges, 5 Aussie snow angels, up to 10, 15, 20
* Then back down
* End with 25 jackknives each side

Thang 3: Balance yoga
* On knees, side cat, then diagonal cat
* Tree pose, then add in reach leg and opposite arm back, flip sides
* Triangle into half moon, then flip sides
* Reach back to toe-touch

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