2 site Qs and a former Site Q of FWD met in the foggy gloom at Marla Dorrel Park.

We started with a quick warm up of
– Side Stratal Hops
– South Cary stretch

Then we moseyed up the greenway towards the bridge for a few thangs.

– Thang 1: Set of 7’s up the power line path with Burpee’s and Squats.

Moseyed to the bridge.

– Thang 2: Lurch lap to end of the bridge alternating between Balls to the Wall and People’s Chair. Bear Crawl back to the middle of the bridge then Lurch lap to end of bridge.

Moseyed half way back to the flag. Had each PAX call an exercise then Moseyed back to the park.

– Thang 3: Three Corners around a pickle. 1st corner 5 merkins, 2nd Corner 10 squats, 3rd corner 15 LBCs. We did four laps each ascending 5 reps per corner.

Moseyed back to the flag for COT

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8 bootcampers, including FNG Sergei, identified as a group of 20 Pax on this 18 degree morning. Check! 1 run bro joined at COT.

FNG was properly welcomed with mission, core principles and legal disclaimer. With that out of the way we moseyed over to the medical complex for standard warmups.

Then over to the rehabilitation center hill for a set of 7s with diamond merkins and jump squats.

Completed that and then headed over to the Cary church of Christ parking lot for 4 corners. 3 rounds of 10, 15, and 20 reps. CDDs, American (non-sledge) hammers, merkins and LBCs. Bear crawl from corner 2 to 3 and lunge walk from corner 4 to 1. After 3 rounds it was observed that some Pax were not giving full effort, which is unacceptable at an Astro Q. Once chastised, the pax were told there would be one more round with full effort. Properly invigorated, two pax who had been in the middle on the previous rounds now led the pack.

Back to the flag for COT and naming our Lochmerian FNG who hails from Siberia by way of Canada. He did not think it was cold.

Lots of car alarms at coffeeteria. Grateful the coffee was brewed and not mixed.

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4 HIMs started the morning with a slowzy EC followed by 12 for the ME.

Started with a trip up the Tryon Hill doing the warmup as we ascended and descended. Headed to the business park on Tryon and Cary pkwy.

7 if diamonds was the thang. Exercises at 4 corners in multiples of 7. Burpees (7), jump squats (14), “lemon squeezers” {a quick boat/canoe basically} (21), and calf raises/lunges (28).

Back to flag for diamond merkins and a chicutt to finish

DDD Feb. 22. Prayers for gravelmouths mom recovering from surgery and water wings family with the recent passing of his grandmother. MIAGD

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Back in ’17 the only Tuesday workout was Field of Dreams until an up and coming rising star, who would one day invent the Maynard and another day invent South Cary, planted a flag at Kids Together Park and using the music theme would name it Flirtin with Disaster and give us bacon at the first hard launch of the site.

To pay hommage to the history of FWD YHC decided to repeato his first Q. You can read about it here: og.f3carpex.com/pick-up-your-6/

Jack Webbs was the name of the game.

One major modification that was NOT beneficial to us in on the bridge we swapped out crab movements and instead did Balls to the Wall Shoulder presses (1) to Aussie Mountain Climbers (4). We got to 4 or 5 and the Qs shoulder would have preferred stopping at 2!

When I gave some instructions there was some gasps but one hero in the crowd (it was dark not sure who – Useful or Dumas I think?) said it best (I’m paraphrasing), “Wow those are gonna suck, but I’m excited to do it” YES! You get it!!!

Ok then we came back and the Q asked if anyone has yet to Q before and Deet stepped up so YHC put him in the middle of the circle, instructed him on how to call an exercise, and then let him loose! He killed it! We then gave his 3 praises and 3 improvements to work on.

He’s now ready to Q! One of you spreadsheet box checkers can probably check a box if you get him signed up. It’s a very warm lead hah!

GREAT morning with these guys, really enjoyed it! Loved the full participation by everyone. Bubba gets a shout out for his last lap sprint so he could get a BIGGER rock. Atta boy!

MIAGD!!!

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8 PAX relived the highs and lows of 2024 including the greatest moments in sports, music, pop culture, news and politics.
There were many facts and also some trivia sprinkled in.
There were heartwarming tales.
There was no playlist.
There was a flag thanks to Kitty Litter.
There was Circle K coffee to cap off a fine, final workout of 2024.
We are still waiting for Astro’s FNG to pop out of the woods.
It’s been a great year and was a pleasure to lead these fine men. It was noted that the top 3 Scariest men (these 3 also had the most Qs of the year) and 4 of the top 5 posters of 2024 were in attendance; total HIMs!

See everyone tomorrow at the convergence.
MIAGY!

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Much like Hans’ crew, this was a small specialized workout group the morning. We did start with a pledge and then moseyed to the plaza. Warmups in the vet parking lot. Over to the Notakomi Plaza for the thang.

Four Corners x 4 (9+9+9+8)
Hand release merkins
Austrian sledgehammers
No surrenders
Side straddle hop

Back to the park rock pile for thang 2.
Monkey humpers
Chilly jacks
Copperhead squat
LBCs
Alligator merkin
Nutcrackers
Erkins

Get back to the flag for some Mary
Chill cut through the duct work
35 Heel taps off the roof
Hans a nice day!

2 joined the JDI crew at NYBD for coffee. Merry Christmas to all! Die Hard IS a Christmas movie!

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Wah Wah is blaming “the technology” for not being able to backblast.

Though this may seem geriatric the workout was anything but!

Wah Wah walked out
of the gloom like the u dealer and was ready to snatch souls. The PAX were rightful to afraid
After a pledge to the invisible flag (ABC) store he led us on a 1 mile mosey to warm ups.

We warmed up and then thang 1 was partner pickles with patty cake merkins and LBC’s. 4 laps each of 10 reps.

We then ran back to the Tesla charging station to casually run into some cones for the undertaker’s pain train.

Burpee – merkins – American hammers – LBC’s – squat jumps 1,5,10,15,20.

Great workout. Great mumble chatter. Stay bricked up!

Wah Wah took us out with announcement’s and prayers. PAX agreed on Astro’s aggressive party sign up deadline that is today.

MIAGD

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7 Pax thoroughly embraced the five core principles of F3 especially: “Held outdoors regardless of the weather”

We started at the flag with Side Strattle Hops, South Cary Stretch, and Merkins.

Then we moseyed over to the Lowes Foods hill where we did a very slippery set of sevens. (Merkins and WWII)

That lot was too slippery so we moseyed over to the medical park where we did a round of Dora with the long prickle. (100 Merkins, 200 Squats, 300 LBCs)

We had some time left so we did four corners around a building with a bear crawl across the final Side. (5 burpees, 10 Merkin, 15 Squats, 20 LBCs)

Then we Moseyed back to the flag for a round of Mary.

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3 for the fun run, after which one departed. 10 for a pearls on a string up Tryon to Ben Franklin and down the greenway to Cary parkway and back.Stopped for various stretching exercises along the way. Some well known, some not as well known, some of questionable masculinity. A few diamond merkins and homer to marge were thrown in to help those completing some challenge.

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0530 hit as pax were still getting situated. YHC kicked it off with the full blitz F3 welcoming: Disclaimer, Mission, 5CPs, and Pledge then we mozy’d off to Lowe’s to warm up.
(in the meantime what we didn’t know is Brie was just arriving and instead of peering over at the shopping center he went medical park and missed us!)

THANG 1
20 squats with heels on the curb (someone said they are Stiletto Squats? Haven’t heard that before but I’ve noted for next time!)
Increasing exercises at each parking spot divider: 1, then 2, 3, 4, 5 and then run back for the next set. Each set different exercise: Merkins then Burpees, then Mtn Climbers.
As I gasped for air on the burpees I saw my heart rate hit 170. Everyone was pushing. There were no Mailmen at this workout.

THANG 2: Medical park now (sorry Brie). YHCs car was waiting for the pax with a plethora of coupons. Cindys , #35 plates, and a kettle bell. Partner up, and partner with coupon does a repeating Squat, step, Curl, step, Press, step working his way around the pickle. P2 is running the pickle back to P1 and they flapjack until the pickle is completed. Mileage and Strength…win win!

Back to the flag for a Plank O Rama, followed by COT. YHC has adopted a new COT disclaimer so pax of all walks of faith understand F3 is for all men and faith backgrounds. It goes sorta like this if you want to replicate it in some fashion, “F3 ascribes to no specific faith and isn’t a Christian organization. The Q is welcome to end the workout how he feels led. Being that I’m Christian i’ll take us out the way I know how, which is prayer.” And then I said “Ball up!” ha! Which now I want shirt with a picture of a COT and it says BALL UP! above it.

And with that, a great morning was had by all. Thanks for being there with me fellas! MIAGD

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