10 Pax came out for their annual checkups with YHC and got more running than expected (or maybe it was expected?)

After a brief warmup of SSH, Sir fazio, and stretches, we moseyed to the hill.

11s on the big hill with CDD and Merkins.

Then moseyed back to the main parking lot, with 4 corners and various core exercises. Dodged a lot of cars and site Qs kept us safe.

Back to the flag exactly on time with 3+ miles for all.

Announcements – odyssey, multiple camping trips.

Praises for Water Wings knee recovery.

MIAGD!

The post [aothunderstruck] 202426 Q’d by WebMD appeared first on F3 South Cary.

10 souls came out for what was supposed to be an Iron PAX Challenge recovery day but instead received a 5 inning beatdown on the F3 baseball diamond. F3 baseball is nothing like real baseball, except there are bases and there might also be some whining.

Ended with newly coined sir fazio wrist circles to ease of pain from crab walking. I believe the passerbys were very impressed with this.

Great work by the men and great to see DEET out there with us!

The post [aothunderstruck] 202419 Q’d by Spade appeared first on F3 South Cary.

Lots of good exercises were completed. A little over 2 miles were covered. Many backwards runs were done. And rain was limited. Glorious morning overall.

The post 202417 Q’d by Oofda appeared first on F3 South Cary.

YHC Ghost Flag Tour! Well kinda, because shortly after gathering at the Thunderstruck Flag, it was asked, “Where is the Ghost Flag”…Dammit! It’s in the car. I can show you later!
No FNGs, Pledge and we’re off.
YHC didn’t travel far from the site that he has never been to, so we lapped the parking lot and warmed up off in the corner. Standard GMs (while the PAX said a quick origin story of their F3 name! And that’s how I learned @Snip will not have any more kids.) Calf Stretch, Runners Stretch and SSHs.
Off to Thang 1: The Beast…6 exercises, 6 stops, 6 times! Jump squats, Spider Merkins, Low Slow Flutters, Burpees, Monkey Humpers, and LBCs.
Off to Thang 2: Cinderblock Loop. While grabbing the blocks from my car…LOOK there’s the Ghost Flag! Groups of 3-4 One PAX call exercise and takes off with the block around the loop, while the PAX AMRAP said exercise. Rotate and repeat for 2 trips with the block each!
Back to the Flag for MARY! PAX choice.

Announcements: AMBRR run! HGTV is looking for a few more SAG guys.

Prayers and Praises: Brie shared with about DEET and his family about their daughter!

YHC lead in prayer! MIAGD!

The post [aothunderstruck] 202422 Q’d by Henny Penny appeared first on F3 South Cary.

7 brave souls endured the Frostwood loop ladder workout this morning consisting of Burpee’s, Merkins, Swat jumps, Side stridel hops and LBC’s.
At each rung of the ladder a notable quote was spoken and the author guessed. This highly intelligent PAX could not be stumped.
We ended with COT and prayer.
Thanks for the opportunity.
Favorite quote: Whether you think you can or you think you can’t you’re right. . Henry Ford

The post 202420 Q’d by Wah Wah appeared first on F3 South Cary.

9 did 7s. 2 did much more.

Distance was promised and achieved. 3.67 miles by my count, about another mile if your name is French Lick.

Great to be out with you all.

Prayers for our Kids and our Families.

The post [aothunderstruck] 202415 Q’d by Nugent appeared first on F3 South Cary.

Interval running up and down some Wellington hills. Mixed in some bobby hurley’s, starjumps and ranger merkins.

The post 202413 Q’d by H G T V appeared first on F3 South Cary.

Six for a long jaunt across regional lines. Up Cary parkway with some good mornings and random core exercises along the way. Over to MacDonald Woods park for the boot camp. 1 round of Pull-ups and dips completed we continued our mosey to the pedestrian bridge for more pull-ups. Continued on our way seeking out every hill possible and throwing in sporadic core work. Back to lowes food for a final set of pull-ups and back to the flag just in time. Might have been a first where the FWD crew saw more territory than the JDI crew.

Announcements for HDHH and the need for more SAG for the AMBRR. Great Coffee was had.
Thanks for putting up with the running this morning, MIAGD!

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Another great day in south SCary. Despite the tease of obscure exercises from the exicon, the beatdown was kept simple today. HG informed us that Mount Chaumont was under construction and the pavement was all torn up. With such a revelation what could we do but go investigate (stopped for warmups behind HT OTW). Upon arrival, we discover that the construction was indeed an alternative fact, but given that we were already there, why not make the most of our time.

21s on the Mount – Merkins and Mountain Climbers starting at 7/14 and ending at 14/7 (I took notes Term Paper). As expected French Lick proceeded to lap everyone.

After several 10 counts to recover (and another attempted HGTV coup) slow mosey back to the flag for a KB farmers carry + pax called Mary while waiting for your turn.

Great group this morning and thoroughly enjoyed it. MIAGD

Announcements
AMBRR – sign-up or DM HGTV if you want to help with SAG
LnL – Coupon heavy this week, so go get swoled with HG on Saturday 0630 at the Lochmere pool

The post [aothunderstruck] 202401 Q’d by OTW (On The Way) appeared first on F3 South Cary.

9 showed up for a nice humid and rain free morning. We had a brisk mosey up to the Lowes Food’s parking lot for warmups. We looped back into the park for some coupon work at playground entrance for Thang 1: Curls for girls, overhead press, tricep raise, squats, bench press with a mini pickle around island in between each.

For Thang 2 we moseyed down the greenway for some 7’s : Merkins / Carolina Dry Docks on Piney Plains Greenway. Thang 3 was back at playground entrance with mini pickle laps of lunge walking / hillbillies and forward / reverse running. Lines were painted on the way back to the flag in time for some Mary.

Praises for Punch Out’s jiu jitsu team for medaling in recent tournament. Prayers sent out for Snip’s neighbors and their foster children.
Thanks for the opportunity to lead this solid group. MIAGD

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