Started a few seconds late then moseyed to the Harris teeter for the main thang. Time to start getting ready for the Murph so partner Dora with pull ups, merkins, and squats. From there lots of moseying with random exercises and a 4 corners thrown in. Bubba particularly enjoyed the running and skipping. MIAGD

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12 stong at Shepherd’s this beautiful Good Friday. Lots of chatter leading up to the 5:30 start, always a sign of a great group.

Over to Craft for a quick warmup, including a broken Rockette Imperial Walkers, and some almost yoga poses.

Partner up for Catch Me if You Can around the parking lot pickle. 10 merkins before catching up with your partner who was running backward, shuffling, or karaoke;

Over to the day care for a ring of fire. 100 Peter Parker Merkins done in sequence upon the PAX count.

Continue toward BJ’s stopping for another ring of fire including squat holds/squats

At BJ’s, a final ring of fire (squat hold/ burpees)

Finish with 7 of diamonds at BJ’s (ab focused), before running back to the flag; only to stop for calf raises and merkins

Beautiful time of year with much to celebrate; Such good fortune to have health and a sound mind to join my brothers in the morning. Shout out to Bubba, who is self admittingly, looking and feeling better than he has in years.

Highland Games tomorrow; not too late to commit

The post 2025-04-18 Q’d by Hoppin’ John appeared first on F3 South Cary.

It was great to be back at Shepherd’s Watch this morning. YHC was mildly offended when one of the Site Qs bailed after the EC (identity not being disclosed for privacy reasons).

Regardless, 6 Pax headed across the street for vanilla warm ups and then headed to the tunnel for 11s. Plank jax and mtn climbers in cadence were the flavor to the morning. Upon completion we headed back to the church parking lot, stopping at each telephone/light pole on the way cycling through monkey humpers, squats, standard merks and diamond merks. Had some time to kills when we got back to the parking lot so we did some out and backs (forward run out/backward run back). That then morphed into a round and a half of 4 corners. Beatdown end at 0615 on the dot.

COT:
Announcements – Highland Games 4/19, TRR 4/26 and Family Picnic 4/27

Prayers – Grisham & Petey lifted up this morning

Praises – South Cary Dome prevails yet again and Spring (minus the pollen)

Grateful for the opportunity to lead this morning.

MIAGD!

The post 2025-04-11 Q’d by IC Light appeared first on F3 South Cary.

12 PAX showed up at SW early this morning. 2 left after I introduced myself so 10 stalwart keepers of fitness and general agreeability embarked on 45 minutes free from the shackles and burdens of cadence counting. We did an easy mosey around the parking lot while we waited in @chipper to shave, shower and change out of his running clothes and into his boot camp clothes. Once he joined us, we broke up into pairs for some flying warmups.

Then we moseyed over to the giant-ish courtyard for some:
– Prisoner run catch me if you cans
– 4 corners forward
– 4 corners in reverse
– paint the sidewalks with lunge walks and bear crawls
– paint the sidewalks in reverse with lunge walks and bear crawls

Then we left the courtyard for the parking lot. A quick pause for some South Cary Stretching and into some rolling sprints. (Note to management – SCARY needs more sprinting)

A quick 2 + 2; two parking lot spaces of bear crawls, 2 of lunge walks.

Circle up at the flag for a quick popcorn mary.

A delightful morning and the coffee was delicious, thank you @unitard. Always an honor to lead and a quick shout out to @shipyard for the SCary-iest man challenge which helps me step outside of my comfort zone to visit and Q AO’s I don’t normally attend.

The post 2025-04-04 Q’d by Yoga Mat appeared first on F3 South Cary.

Started our warmup in the Craft Public House parking lot with Side Straddle hops, Hillbillies, Tie Fighters, Windmill, Tennessee Rocking Chair, and SC Stretch. Off to the next lot where we did Burpees and Fox holes. Then down to the trail where we cycled through all the heavy rock coupon drills. Following another mosey on the lake trail to a long bridge where we did some railing balanced Derkins, and some heels to heaven and then some bear crawls to the end of the bridge. Another mosey to the tunnel with some one armed balls to the wall, and peoples chair combo with seal claps. After a challenging dark run through a creek trail we did some diamond merkins and Freddie Mercurys, then finishing up with a long uphill run through the neighborhood and back to the Flag.
Thanks to all who came.
God Bless F3 and the Men who lead us.

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16 showed for this VQ in the blustery gloom this morning. Started out with the Mission, core principles, FNG welcome and the pledge. Mosey to the EC loop for parking lot warm up of SSH, Merkins, Hillbillies and arm circles (not sure of official name spelling). Mosey to Craft for some Dora fun..LBCs, plank jacks and Stiflers Mom. Back to the church for 4 corners…Merkins, jump squats, heels to heaven and CDDs. Comments may have suggested too much running for this VQ attempt :). Finish with a round of Mary and FNG naming. Welcome CrossHairs! Thanks for allowing me to be your fitness leader this morning!

The post 2025-03-21 Q’d by Punkin appeared first on F3 South Cary.

A cold and still church parking lot with a small handful of PAX ever ready to get 1% better.

We had 1 PAX for each station and it was slow start, with only commitment to the gloom as motivated.

A 5 rounder with slow start and a hard first 2 rounds for everyone. But as the fight went on, everyone found their rhythm. YOU vs YOU was the theme, and the in doing the hard thing, we conquered the gloom

These PAX dug deep, and modified where where necessary, and stayed moving

YHC tried to make it fun, but often, we have accept the fun aspect. So we do it with our brothers.

The Thang: Fight-Gone-Bad WOD (on tour)

Soundtrack: Train like Rocky – passion, endurance, sacrifice. You’re getting stronger

COT:

Prayers:

Praying for men leading their households as well as their selves.

Praying for PD, that he is healed of cancer via all of God’s resources.
That God covers PD’s mind, will, and emotions, and this around him.
That PD is edifyed by loved ones and friends.

Praise (requests)

Shipyard is awesome and he knows it
Praise God we made it the gloom with our brothers and God makes us well about to do what we are called to do TODAY

In the mane of the God that opened the water for Moses

The post 2025-03-14 Q’d by Punch Out appeared first on F3 South Cary.

10 bootcampers and 2 SWOcho broz on a brisk morning at the premier Friday AO. Mission and core principles given for pseudo FNG life alert. Mosey and standard warm-ups and then over to thang 1.

Thang 1 was the famed Shepherd’s Watch 1 mile challenge. 5 laps, give it all you can. I’m here to tell you, Water Wings is back! And it’s great to see. Strong efforts all around. Life Alert would have broken 6 min with a running start.

Thang 2 was a core Dora. H2M, angry penguins, and LBCs…100, 200, 300. Somehow Kirkland kept ended up doing merkins.

Thang 3 alternating between bear crawls and lunge walks between tree islands. The YHC can now confirm that it’s hard to do these if you actually do them.

Back to the flag for some popcorn Mary, which featured two people calling merkins, and then HAND. Announcements. Prayers for Flintstone single dadding for a week while his M is overseas. MIAGD, gents!

The post 2025-03-07 Q’d by Astro appeared first on F3 South Cary.

When Astro asked me to switch Q dates, I was not sure what the workout may be. So I decided to Think Outside the box.

Pledge, mosey (wait the Q forgot his weinke)
Warmups in the church North drive. Kirkland’s words to rep count was approaching Chernobyl levels already

Pearls on a square string. Stops roughly every .25 miles.

Tempo merkins
Heels to heaven
Imperial walker
Nolan Ryan
Knerkins

Outlaws
Up downs
T merkins

Thank you for following along the new ground and the chance to lead. MIAGD!

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Postblast: Realizing you’re all on the edge of your swivel chair seats waiting for this I exceeded the hwy speed limit by more than 5, a record for my truck. Although no pledge was said it’s clear to me (thanks for pointing that out, astro), that as always, there’s no doubt we share pride in our flag and country. It’s there, in our hearts. And besides, this hi tec workout needed as many seconds as possible. EMOM with a handy phone app, fancy butt sack to carry it for 22 rounds of 1 min run, 1 min each exercise. Thanks for pointing out my winky, astro. (umm, strike that). I refer to the accountability photo (thanks for being ‘in the moment and my face’ with the camera, astro). Zoom in if you can. Anyway, final round back to the flag (thanks for the time reminder, astro), and did the final exercise of burpees (thanks for showing at least SOME movement during those burpees, astro). I got excited with the photo op and had to regroup for announcements (thanks for that reminder, astro) and prayers. I think we got Nick out of there on time. A lot of laughs this am. Lots of chatter. Great group of guys. Wish all you boys a hi tec ‘Bon Chance!’ in your DDD tomorrow. You might need astro to interpret that phrase

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