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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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.

Slow and methodical was the plan this morning, YHC had a goal for the pax to leave the workout stronger with some sore muscles, hopefully the mission was accomplished.

Lots of swings (140)
~1 mile worth of farmers carry
Just a few Turkish getups
Squats
Presses
Offset Merkins
Weird chair sit weight thing that failed
Core

And a playlist from my emo days that was both loved and hated. (See below)

Q sheet is open, come be the DJ for a day.

The post [ao-wed-hulkamania] 202431 Q’d by Sbarro appeared first on F3 South Cary.

Somewhere in the neighborhood of 22 HIM showed up this morning and got stronger at the (I’m told) first ever low running PB workout ever. (Cleverites excluded)

We trusted ourselves to fate and came out the other end a little bit stronger and a lot a bit sweaty. Many have some more burpees under their belts. Some have many more burpees under their belts (looking at you Jpuff!)

It was an honor to lead you fine men this morning.

Gizmo out.

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

7 for a 2.5-mile ruck to Hemlock Bluffs and back.

No announcements. Prayers for a Pax’s cousin’s surgery.

Coffee with the JDI guys and track star Sherpa.

NMS: Lots of societal ailments would be solved if more people started their day with a walk with friends.

The post [ao-tues-justruckit] 202409 Q’d by Captain Jack appeared first on F3 South Cary.

For the day after a beatdown like yesterday, I figured I’d combine my two favorite types of workouts: themed workouts, and mailing it in. We started with a little mosey around the parking lot then did some warmups with extended stretches before starting on the main thang. Trivia questions waiting in envelopes at a series of cones spread around the parking lot. Wrong answers double the reps.
The questions were:
1. The NBA record for the most free throws made and attempted is held by this retired player (Karl Malone) so we did 40 Merkins
2. This actor played Newman on Seinfeld. (Wayne Knight) 40 Astro jacks
3. Though this actor has voiced characters in 23 Pixar films he first gained famed as a know-it-all barfly. (John Ratzenburg) 40 Imperial Walkers
4. Ben Gibbard, Jimmy Tamborello, and Jenny Lewis are the members of this band. (The Postal Service) 60 LBCs
5. This 1997 post-apocalyptic movie starred Kevin Costner as the lead (The Postman) the pax picked up on the theme and got this right. 30 Monkeys Humpers
6. A federal offense, this form of property crime was depicted in movies such as Dazed and Confused, Stand By Me, and the Benchwarmers. (Mailbox Baseball) 20 American Hammers
7. This QB who led Georgia to national championships in 2021 and 2022 got his nickname because of the hat he wore during recruiting showcases in high school. (Stetson Bennet) 20 No Surrenders

Realizing that all went faster than planned we mosey over to the other part of the lot for some slow follow the leader attempts at strava writing (lunges, flying nuns, high kicks, and maybe more lunges but I don’t really remember)
Jog back to the flag for some more LBCs and an extended stretch session focusing on the lower back due to my day of mulch spreading yesterday.

AmBRR’s coming up, and there are a couple downrange CSAUPs.

Closed with quiet meditation focused on telling the people that are important to us that they matter and bringing peace to all those around us.

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A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

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Great morning to go back in time, to my days as co- site Q at PB at Waverly. Seven HIMs came out on a humid morning. Started with the pledge and then off on a slow mosey. A quick warmup and then a mosey down to sidewalk adjacent to Chick-fi-La.

First thang was a partner catch me if you can around the big loop in Waverly with merkins and WW1’s. Next, we moseyed over to the lot behind the Duke Primary Care building. We performed three rounds of four corners with 20 merkins, squats, left/right lunges and star jumps. On the straight away we tried to accelerate a run to up to 88 mph.

Next thang, we moseyed down to bottom of one of the small parking lot hills and did a round of 7’s up and down. Merkins on the bottom and WW1’s at the top. Finally a “cool down “ jog back to the flag, just in time to get back to 1985, I mean 2024.

Announcements for the 1776 Convergence, Bourbon Run still looking for runners and the Amway Anti-BRR Half coming down the pipe. Prayers for Kitty Litter’s wife’s step-mom having a stint put in, Olsen’s brother and good brotherly relationships and praises for Full House’s father.

Great Scott! Great time this morning! MIAGD!

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¡Buenos días Muchachos! Es tan jodidamente caliente!

9 of us survived the heat and felt the wrath of the exicon’s MUCHO LEGO! Four rounds of legs with some stairs between sets. Each round included narrow squats, normal squats, sumo squats and Bonne Blairs.

Quickly followed by a parking lot inspection and then sprints for fun! Fun was had by all. Mumble chatter low.

And it was HOT.

Way to push fellas!

MIAGD!!

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The SWWingers met this morning with a goal of leaving with our legs shaking. We had a plan provided by ChatGPT, with minor tweaks for balancing left and right sides. We had a playlist provided by ChatGPT as well, starting with a Whole Lotta Love and ending with Come Together.

Round 1 we started strong. Round 2 we picked up the pace and got all the swinging we needed.

To make sure everyone left fully drained, we all circled up and met Sally. She went up and down and up and down until we all had a nice day!

Praises for the Swolstice and its impact (faces we have not seen, FNG’s), Capt Jack family returning home. Prayers for Augmented’s old coworker/friend who reached out yesterday and his path, prayers for parenting. MIAGD!

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