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!

The post 202428 Q’d by Brie appeared first on F3 South Cary.

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.

This morning’s workout started with a quick intro and pledge. We then moseyed to the parking lot across the street for warmups (SSH, Hillbillies, Good Mornings, Calf Stretches, Runner’s Stretches and Merkins.

YHC lead the PAX down Tryon to the Tunnel where we did 11s which consisted of Burpees at the far end of the tunnel and plank jax at the top of the hill on the near side of the tunnel. Clear instructions were not provided b/c some PAX attempted to cut the distance wanting to do exercises at each end of the tunnel. Clarity was provided and all was good after that.

Once we concluded the 11s, a few rounds of core exercises were performed before heading back to the SW parking lot. On our way back to the parking lot we made a few random stops for monkey humpers and American Hammers (in honor of Chipper’s leadership launching SW).

We had a few minutes to kill once we arrived at the SW parking lot so we did a quick Thang 2 which was the Triple Check. It was simple to do, but too much to explain here (if interested you can look it up in the F3 Exicon). We finished out with the plank hold.

It was great to be back at the Premier AO in South Cary (and I’ll go as far as saying the Greater Carpex Region). Thank you for the opportunity to lead this great group of HIM. May we go forth and encourage and lift each other up (everyone around us) as we did this morning.

Much love!

IC Light

The post 202420 Q’d by IC Light 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.

15 for Power Hour with various weights/bells in the pouring rain. The rain caught me off guard. My plan required us to stay in one place, so we all took a direct aquatic hit. On the plus side, this is a workout I won’t forget. I tip my hat to 14 gentlemen who leaned right into it. I tip my hat a second time to everyone for farmers carrying all the weights back to my car. High impact men everywhere you look at Shepherd’s Watch.

NMS:

*Always great to see our guy Pet Sounds. We should all be circulating a little more than we are.
*1988 Donruss would have labeled Dookie a “Rated Rookie.” Let’s get him into Slack.
*+1 to Unitard and Bubba for tag-teaming the battle rope
*+1 to Grisham for lugging the deceptively heavy slamball
*I will stop hogging the Q sheet, starting……now.

The post 202413 Q’d by Captain Jack appeared first on F3 South Cary.

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!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

16 HIMs for the best 33 minute workout of the day!

Yogi had the Q and started off with a speech. Then out we went for a big lap around the church back to the southwest portico for warm-ups. Back to the flag for the thang.

The thang was 11s with burpees and squats…including a longer than necessary explanation of 11s so Term Paper could understand.

After that was completed at 0605, we circled up expecting extended Mary…but got extended COT instead. Captain Jack should be proud as COT concluded right at 0615.

We welcomed FNG Dookie to the fold. Shout out to Monday FNG Bobby Hull for completing a Yogi 3 pack on his first week!

AMBRR, 9/11 stair climb, praises for Yogis 8 year anniversary, prayers for Jax. MIAGD, gents.

The post 202406 Q’d by F3 South Cary appeared first on F3 South Cary.

2 for 3 mile EC. 2 for 1 mile EC.

ME: some jogging, some dynamic stretching targeting glutes/hammies. Some merkins.

The post 202430 Q’d by Hermes appeared first on F3 South Cary.

Beautiful morning at Stonecutters! After a brief shuffling around, we had a disclaimer , a (mini) flag, a mini stroll around the parking lot, and a mini warm up. Then everyone picked up a rock for each hand and we gathered under a streetlight. An exercise was volunteered as we walked around the perimeter of the parking lot with rocks over our head, we stopped at every light for incremental of the called exercise. there are 9 streetlights. We carried rocks overhead, out in front, side to side, and regular. We did curls, overhead press, tricep extensions, squats, and nut crackers (naturally). We ended with several rounds of Mary with each Pax calling a stretch or an exercise.
NMS
-we didn’t need cinder blocks
– @shipyard was the youngest person there, much to his delight
-nice to have @unitard out with us
-i finally got to meet the other Smoky

thank you for the opportunity to lead this morning!

The post [aostonecutters] 202429 Q’d by Yoga Mat appeared first on F3 South Cary.

Nice cool morning at SW. 15 bootcampers and 2 walk broz.

At warm-ups, the pax were given a choice between heading south for more exercises or east for more running. The pax were split so YHC decided to head east for the adventure of a lifetime!

We headed out for merkins/squats on a string up Jones Franklin and down Tryon to the Bryarton Village townhouses to cross the bridge into YHC’s (and Spayed, Olsen, and OTW’s) old neighborhood. Apparently that bridge has been closed for years and is structurally unstable. We did not let this stop us and found a way…and can confirm it is unstable. Stopped at Olsen’s house for monkey humpers to check a box. Moseyed on to silver lake neighborhood for our next problem. A fence with a no trespassing sign did not deter YHC, but being unable to get the gate open did. Fortunately another route was found and we made it to and around the lake. Then back to Tryon for the jaunt back home with monkey humpers and squats/merkins along the way. Grateful for the Pax pushing through…though some lamented the option chosen and pined for the southern workout that could have been. Always enjoy leading this group and doing something new.

Did y’all hear the AMBRR is coming up? Prayers for Jax and DEET. MIAGD, gents.

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