Last night YHC dm’d Sbarro letting him know I had an itch to Q if for any reason he didn’t. He was gracious enough to just let me have it so we decided it would be fun if he started the warm up and just tossed me the keys

So that’s what happened! Pax were stunned, shocked, speechless, mindblown (probably) but they played it cool like they were confused or didn’t really care haha!!

Lots of pickles and partner work this morning. Each Thang involved partner work.

We ran pickles in opposite directions as our partners and did partner exercises when we passed by each other:

Pickle 1: 5 Monkey Humpers and then increasing Patty Cake Merkins each time you reached your partner
Pickle 2: Weave the pickles with 5 pickle pounders and then 5 Toddler Squats each time you reached your patner.
Pickle 3: 5 Squat jumps and then 3 Bropees each time.

Back near the flag for a down and back of Duck Walking and Broad Jump Burping.

COT with NoR/CoR/Prayer and Prasies!

Thanks fellas! Great turnout for a hurricane day!! And thanks to Sbarro again for allowing me to steal his Q.

The post 202427 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

This morning’s workout started with a quick intro and pledge. We then moseyed to the parking lot across the street for warmups (SSH, Hillbillies, Good Mornings, Calf Stretches, Runner’s Stretches and Merkins.

YHC lead the PAX down Tryon to the Tunnel where we did 11s which consisted of Burpees at the far end of the tunnel and plank jax at the top of the hill on the near side of the tunnel. Clear instructions were not provided b/c some PAX attempted to cut the distance wanting to do exercises at each end of the tunnel. Clarity was provided and all was good after that.

Once we concluded the 11s, a few rounds of core exercises were performed before heading back to the SW parking lot. On our way back to the parking lot we made a few random stops for monkey humpers and American Hammers (in honor of Chipper’s leadership launching SW).

We had a few minutes to kill once we arrived at the SW parking lot so we did a quick Thang 2 which was the Triple Check. It was simple to do, but too much to explain here (if interested you can look it up in the F3 Exicon). We finished out with the plank hold.

It was great to be back at the Premier AO in South Cary (and I’ll go as far as saying the Greater Carpex Region). Thank you for the opportunity to lead this great group of HIM. May we go forth and encourage and lift each other up (everyone around us) as we did this morning.

Much love!

IC Light

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15 for Power Hour with various weights/bells in the pouring rain. The rain caught me off guard. My plan required us to stay in one place, so we all took a direct aquatic hit. On the plus side, this is a workout I won’t forget. I tip my hat to 14 gentlemen who leaned right into it. I tip my hat a second time to everyone for farmers carrying all the weights back to my car. High impact men everywhere you look at Shepherd’s Watch.

NMS:

*Always great to see our guy Pet Sounds. We should all be circulating a little more than we are.
*1988 Donruss would have labeled Dookie a “Rated Rookie.” Let’s get him into Slack.
*+1 to Unitard and Bubba for tag-teaming the battle rope
*+1 to Grisham for lugging the deceptively heavy slamball
*I will stop hogging the Q sheet, starting……now.

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16 HIMs for the best 33 minute workout of the day!

Yogi had the Q and started off with a speech. Then out we went for a big lap around the church back to the southwest portico for warm-ups. Back to the flag for the thang.

The thang was 11s with burpees and squats…including a longer than necessary explanation of 11s so Term Paper could understand.

After that was completed at 0605, we circled up expecting extended Mary…but got extended COT instead. Captain Jack should be proud as COT concluded right at 0615.

We welcomed FNG Dookie to the fold. Shout out to Monday FNG Bobby Hull for completing a Yogi 3 pack on his first week!

AMBRR, 9/11 stair climb, praises for Yogis 8 year anniversary, prayers for Jax. MIAGD, gents.

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2 for 3 mile EC. 2 for 1 mile EC.

ME: some jogging, some dynamic stretching targeting glutes/hammies. Some merkins.

The post 202430 Q’d by Hermes appeared first on F3 South Cary.

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.

The post 202423 Q’d by Astro appeared first on F3 South Cary.

Great workout guys. Thanks for helping with the VQ and go have a good weekend.

The post 202416 Q’d by Flounder appeared first on F3 South Cary.

The dome closed precisely at 5:16 on my drive into SCary. I was asked to make a taper friendly workout and decided to play the cards. We moseyed off to the greenway tunnel, but someone noted a puddle so we paused for some Superman’s and LBCs. Some did not join in the water fun.

At the tunnel we draw a card on each end, upper body at far end, Mary at start point, smaller deck with travel types. We did rounds until we finished most of the cards, mixed in a hill run mid way. On the way back we added in some lower body with squats at each light pole ascending and descending 5/10/15/20/25/20/15/10/5.

Mosey to get over 2 miles and H2M to HAND!

Worlds Greatest Cleaver tomorrow. AmBRR in a month. MIAGD!

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13 PAX joined for a humid August morning. Almost lost Hermes even before the pledge because of the prospect of no coffeeteria, but Unitard roared in at the last minute.

After the pledge, PAX moseyed to the front parking lot for a complete warmup set including hillbillies (and a reminder from Hermes to re-read Hillbilly Elegy), and all South Cary Stretches ®.

THANG 1: 4 corners, much smaller than the first time YHC led 4 Corners at SW. This was leg day, so we did mountain climbers, squats, calf raises (without anything to hold onto), and lunges (forward or reverse). Ascending 10/20/30 reps as we went around.

Too much mumble chatter, so we did an intermission with sprints to quiet the PAX, holding an Al Gore for rest.

THANG 2: 11s, with burpees and jump squats. Most PAX got about 9 sets in, Hermes got them all.

Announcements included AMBRR (run or SAG), and the world’s greatest Cleaver on August 10. Prayers for Wide Right.

It’s been a year since you guys welcomed me at SW, and I couldn’t be more thankful for all of you. Thank you for pushing me physically, mentally, and spiritually, and for being a great community supporting each other to be better men. Sad clown and 40 pounds are gone. Excited for what the next year has in store!

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9 PAX enjoyed the humidity with a predictable Snip led workout.

Mosey across to Craft
Warmups
Partner up + Dora – Craft pickle and 100 Merks / 200 Squats / 300 LBCs
Mosey to Preschool – Pain train light poles with incrementing Merks 1 to 5
Mosey back to Shepherds
Stretch, light pole LBCs, Jane Fonda’s, Plank to Chill-cut to close

Give thanks for someone or something in your life, make things right or forgive someone (including yourself), and help someone out today.

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