11 started at EXACTLY 530 with the disclaimer and pledge. We were joined by our nantan during our mosey over to the courtyard for vanilla warmups by the stairs. Instructions were provided on the proper execution of the South Cary Stretch with a pending Exicon edit battle forthcoming.
Thang 1:
4 corners
* Carolina dry docks
* Overhead claps
* Lunges
* Derkins (at the stairs)
2 rounds of 17 reps, then 7 reps, then 3 reps.

Now that we’d made our COLD circle the inspiration for the theme was revealed:
On this day in 1773, Captain James Cook’s expedition was the first recorded crossing of the Antarctic circle. So we crossed the circle.

Count off 1-2-3.
Group 1: run to far end for AMRAP Captain Thor (sit-up / 4 American hammers)
Group 2: AMRAP Jump Ups at the stairs
Group 3: lungewalk to center then sprint to the other end
Traveling group takes over the AMRAP and the other group starts their crossing.
Repeato until it 06:10 then mosey back to the flag.
On our six for 73 cadence count LBCs. Kirkland nearly caused a restart after 40 when he quipped that we’d finally found an exercise not mailed in by YHC.
The 12 explorers were joined for COT by post-Ocho OTW.

Announcements: lunch today at Chanticleer, Duck Donuts Dash 2/22, Astro’s AKOA week 2/3, Highland Games 4/19, (talk to jigglypuff for SAG), picnic 4/27.

Prayers for safe travels for those traveling.

Captain James Cook had a lot of questionable quotes, but he did say at one point that “Everybody lives an epic.” We all have ups and downs in our lives and like characters from literature and movies we have influence not only on the people directly in our story but also on every person who sees our actions and feels their results. We are models for each other, for our families, and for the countless strangers we encounter throughout our lives. And we have it in our power to make those interactions and lead our lives in such a way that we will be remembered for the good we’ve done in this world. Be epic today.

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A brisk morning for YHCs triumphant return to Shepherds Watch. Somehow it had been almost two months since I had graced the premier 0530 Friday AO with my presence. Glad to have rectified that this morning. 3 for the Astro 1 mile EC, including fifth first-timer Grisham. Timed expertly to not have to stand around at the flag and cool off for too long. Was looking like a small crew but then the PAX came flying in hot. 0530 hit and Yogi’s van was there but Yogi was not….. until he and Boo Boo came streaking in during the pledge.

Off we mosey to the other side of the church, at this point much debate ensued about whether it was the Qs duty or the site-Qs duty to pick up the six. In any case, per Shut-Ins previous teaching some pax performed an undetermined amount of SSHs while some pax picked up the six (leave no man where you found him) resulting in all PAX being at the same level upon re-uniting. More SSH, Hillbillies, Imperial Walkers for warm-ups. At this point the trademark SW mumblechatter was raging to the point of nobody counting, so burpees ensued. Good Mornings thrown in at some point for continued recovery for YHC following Hulkamania this week. Notable lack of SCary stretching this morning, to the joys of some and disdain of others. Let’s mosey back to the other side.

Name of the game this morning was staying warm, so we start off with a 4×4 corners, 5-10-15-20 increasing reps per round consisting of:

S enile Seal Clap Side Straddle Hops

N ewtons Cradle

O verhead Claps

W ide Grip Merkins

More SSH upon completion much to the joy of the pax. Gotta keep moving so next up was a set of MERLOT INDUCING 21s (properly counted by Tinkertoy standards I hope). Start at 8/13 reps on either end and go from there.

D ying Cockroaches

A merican Hammers

with a bonus exercise each time you cross the middle, the

Y urpee (Burpee with clap merkin at the bottom and two tuck jumps at the top)

Back to the flag for a rousing session of MARY-ish including the Rick Rude, Homer to Marge, and Box Cutter.

HAND

Will try to make it less than two months until I visit agian.

Solid showing this morning despite the frigid temps. Well done gentlemen. Solid coffeteria attendance at the worlds slowest Bojangles.

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Intimate gathering at the Shep this morning. Very high EC to ME numbers ratio, no doubt the highest in the region at 67%. Happy to report Chanticleer was able to complete the 1mi EC plus his own EC pre-run.

Moseyed north to Astro’s favorite restaurant for some warmups. Incorporated some glute stretching which Homegrown and I were both in need of. Then headed to the preschool for a DOG DORA, with each team completing 200 Derkins, Overhead Clap LBCs, and Gorilla Humpers in between dog head laps. My partner Unitard went full on beastmode.

Moseyed back to the church for some incrementing exercise laps around the courtyard. Bubba kept the mumblechatter on point, as always.

Strong performance by all, it was a real pleasure to lead these men.
MIAGD!

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Starting with the typicle warmup of Side Straddle hops, good mornings, and Sumo Squats, we took turns running the pickle while the others did Inchworm Merkins, and Cocaine Bear Crawl. Moving on we added some core with Heals to Heaven and Zombie Crunches. Off to the other lot on east side via indian run. We did 4 corners with 5x Burpies, 10x Werewolf, 15x jump squats, and 20x Freddie Mercury. Mozy on the intersection where we did some Zebra butt kicks for the passing traffic. In the Brugers lot, we added lunge walks and paint the lines. Back to the Indian run down the trail to the rock bed. We added some Curls, presses, and rock my body drills. Medium mozy to the tunnel where we did some church chair, and balls to the wall. Sprinted up the hill in the neighborhood and back to the flag for a brief stretch. Thanks to the F3 members who came out.
Prayers for Kelly, and Parker, and family travel over the holiday season.

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CPD was out in force this morning. While they didn’t catch YHC, they may or may not have slowed YHC down…

The HIMs at Shepherd’s Watch are so strong, they know how to start the pledge without a Q! Fortunately, the pledge finished with 13 PAX and then we got after it

Warm-ups near the soccer fields and then to the other end of the parking lot for 5 penalty burpees.

Thang 1 in the church courtyard with 5, 10, 15, 20 reps of various exercises alternating between arms and legs.
Thang 2 in the east lot with 5 stations, 5 very obvious and clearly communicated stations.

Back to the flag for 2 minutes of plank hold

Today’s theme was JOY. True Joy is not an emotion based on exterior circumstances, but based on what Jesus did for us on the cross. This is the reason we celebrate Christmas and give gifts, to remember that Jesus offers each of us the ultimate gift.

COT prayers for first responders out in force this morning and PAX that may be injured right now.

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When Qing at SW, YHC typically does one of two workouts. The workout of choice this morning was 11s at the tunnel. The Pax got excited when we passed the entrance to the tunnel and headed to the rock pile only to find out we were doing 11s at the tunnel, only this time with rocks. Squat Thrusters (w/rock) at the top hand-release merkins at the far end of the tunnel. After that, we headed back to the flag with a few random stops to do monkey humpers. Wrapped things up with Mary and COT.

Special thanks to the @amway for bailing on his own AO to join us at the world’s greatest SCary AO. For those who don’t know Amway was interim Site Q at SW with YHC when Chipper was on IR.

As always…It’s an honor and pleasure to lead these fine PAX.

MIAGD!

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Started with the Pledge, then a mosey around the church to get the heater started!
Warm ups, then benches presses and leg lifts using the picnic tables, followed by balls to the wall.

Thing: 1/2 of a deck of F-3 cards at the church entrance, all 3 of us pulled 1 card and then each called out the exercise and cadence. Then we moseyed over to the other church entrance to repeat with the other 1/2 deck. Back and forth!

Mosey back to the flag for 1 Mary each.

Announcements and prayers.
Praised God for Rinfield and Bri having a new baby, asked God to bless Jerry who is battling cancer.

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

The men each made a new friend. Pumpkins all around and then some. Pumpkin merkins, pumpkin squats, pumpkin twists, bear pumpkin crawl, agility work-pumpkin style. Blessing to share a truckload of pumpkins with the pax. Anyone need a pumpkin for December?

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First cold morning of the year didn’t scare away the HIMs of South Cary!

We celebrated the MAJOR ANNOUNCEMENT of the Christmas party this morning.

Mosey over to Craft for warmups including 12 imp walkers, 19 SSH, and 24 merkins. Moseyed around the lake stopping for 12 diamond merks, 19 wide grip merks and 24 standard merks along the way. Stopped by Craft OTW back for a quick round of Pax called exercises which was abruptly ended after Wings called burpees and made me actually do them.

Back to the best pavement in South Cary for three rounds of 4 corners. 12 reps, 19 reps and then 24 reps.
X Factors
Merkins
American Hammers (non-sledge)
Squats

Back to the flag for popcorn mary where the pax were instructed to call exercises and could do either 6 or 9 reps. Most listened. HAND. We welcomed Silk to the fold and regret not naming him Deez. Or Linus. E*Trade joined us from Raleigh to support Silk.

Christmas party, thanksgiving convergence. Prayers for Wings’ SIL, Grisham’s travels, and Frazier’s M. MIAGD, gents.

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YHC came to Shepard’s Watch, bearing the burden of broken Peak City promises, to Q my favorite SCary AO on this glorious morning. And boy, did I totally redeem ourselves!

-Intro, disclaimer, pledge, no FNGs, off we go across Tryon.
-Warm-up next to Craft: GMs, IWs, Daisy Pickers, Hallelujahs, Moroccan Night Clubs, Michael Phelps, Calf Stretch.
-Thang 1: Mosey to the large pickle by the roundabout. Partner up. Run pickle and x10 partner merkins when meeting. Do this five times.
-Thang 2ish: Abs by Walgreens (as we try not to get hit by cars). Dying Cockroach, Box Cutters, Marionettes OYO.
-Squat and plank hold as we wait for the crosswalk light. Back to the backside of church.
-Thang 3: Triple Nickels on the straightaway. Jump squats, Plank Destroyers, Dying Cockroaches.
-Thang 4ish: Rooney’s famous viral-inclined-curb-with-perfect-form-squats. IYKYK.
-Thang 5ish w/ Mary: 2 parking lot ladders (or suicides on a basketball court) with: Homer to Marge, Low Slow Flutter, E2Ks
-COT at 6:16, announcements, prayers, YHC took us out.
-YHC Mt. Rushmore status confirmed. ‘Twas a pleasure. SCary invented trunk coffee was dope.

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