Negative splits out to Chipotle and back.

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First Q of 2025, and only 15 more to go based on @OTW’s goals for me this year. The moto for today was to finish what you started, so I finished the workout from my last Shepard’s Watch Q that I did with the ABC’s of F3. We only made it through half of my extra large Winkie that day, so my goal today was to make it through the other half. We started with some PT exercises for the warm-up, and then moved into the F3 Fit Games (Thang 2 from my original workout) where you partner up and race other teams by doing a series of exercises at each island across the parking lot. Once that was completed after my expert explanation of how it worked, we then completed the ABC’s of F3 but started at Z and finished on Q. Some questionable exercises were called by the PAX included X Squats and Y Squats, but YHC did not have his phone to verify these so we went with it. We ended with the Quadraphilia which is a real exercise (f3nation.com/post/quadraphilia). Thanks to everyone who has pushed me to Q more. Prayers for OTW with a sick kid, those dealing with the wildfires in California, and French Licks 2.0 who got a concussion. MIAGD!

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YHC had a hard time keeping the PAX above an 8 min pace and on route. But the Lochmere route was completed successfully. Great to have such a large crowd on a cool morning.

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Weather was cold, coffee was hot. 5 PAX ran 3ish, picked up Oofda and Dowry for a bit, and then another 3ish. Early morning Huberman sunlight was enjoyed along with the most personal, Greek mythology level mubblechatter in the region’s history.

MIAGD!

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6 bootcampers and 3 run clubbers. After pledging allegiance to the flag, which was present, we set out on our way to train for the Uwharrie Mountain Run, which is only 5 weeks away. In order to do that, we got some trail work in at Hemlock Bluffs, stopping every so often for some of my favorite leg-strengthening exercises including Al Gore jump squats, Stifler’s Mom, monkey humpers, and more. We managed to get all the way around the big loop in Hemlock Bluffs without getting lost. Saw a few deer and heard some frightening noises along the way.

At one point we partnered up and talked about how well we executed our 2024 goals, and what we are looking to accomplish in 2025. While the run clubbers made it to COT on time, the bootcampers were a few minutes late. But that made the grapes taste that much sweeter and the coffee that much more satisfying. Rave reviews are already pouring in for the resurgence of Slippery When Wet, The Place Where Legends Are Made. Congrats to Badda on hitting his mileage goal for the year today (1,500!). Let’s be sure to check in with each other throughout the year to see how we are doing with our 2025 goals. MIAGD and MIAGY.

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Nearly dropped the ball on the backblast (thanks @Kiffin) but the route and the fellowship did not disappoint. We cut through a yard, trail ran for 30 seconds and found a cool gravel greenway that ended with a tunnel for little people on Cary Parkway. Nearly 100% coffeteria participation.

MIAGD and have a Merry Christmas

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21 fine HIM came out to the great AO, Point Break. Another great weather morning and that started us off right. Quick disclaimer, the pledge and we were off. A short mosey jog around the way and ended up in front of Shake Shack.

After a warmup of 50 SSH’s and good mornings, we headed over to the center of Waverly. We started with 18 merkins for good measure and then the first of three set of 7’s since we are only 7 days away from Christmas. We learned a new burpee today and it’s the only burpee I will do. The Walmart Burpee! So Walmart burpees at the bottom of the stairs and CCD’s at the top.

Next set of 7’s were on the adjacent side of stairs with squats at the bottom and scorpion CCD’s at the top.

Final set of 7’s were on the narrow stairs on the back side of Waverly. We utilized the soft, wet, green fake grass to do X’s and Y’s at the bottom and regular merkins at the top.

We finally moseyed back to the flag and finished up with low slow flutters.

Christmas party tomorrow night and Oakwood 24 on Saturday. Prayers for Bubba’s friends, Jerry and Kelly going through medical issues, prayers for Term Papers family and prayers for Fresh Prince’s friend who is going through legal issues. I am so thankful for all my F3 brothers! You guys rock!! Coffee on point as always. Go MIAGD!

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20 HIM gathered fora nice Kryptonite fly by with a few hills sprinkled in. Great weather and great pace today!

Christmas party this Thursday and the Oakwood 24 this Saturday. Praises WebMD’s new job starting in January and prayers for the families in Wisconsin.

Pleasure to lead and be surrounded by such a fine group. MIAGD!

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

14 Fair-Weather F3 bros came out to run the JDI on this awesome run-friendly mid-50s kinda morning.

An attempt was made to draw some Strava art, with mixed feedback from the pax.

Haven’t Q’d in a min so it was nice to come out and lead a workout.

COT – Blessings this Christmas season and prayers to all that sometimes lies heavy and buried in our hearts.

Sign up for the SCary Christmas party.

MIAGD!

The post 202410 Q’d by Sherpa appeared first on F3 South Cary.

2 set out for some recovery miles on the streets and Greenways of Scary. Much needed after yesterday’s speedy Maynard. Great conversation along the way and a few world problems might have been solved. MIAGW!

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