No snowflakes at this workout. We got steamy real quick at JRI, despite the wind. Power walked it, some off road, over to the hospital parking deck. Hit the stairs all 3 corners, up n down to our heart’s delight. Ramp work w/agility and some upper body weighted power moves. Pure joy for some. Minor grumbling. But keeping heart rates up was the goal. Hopefully we achieved that today.

As we go through life on earth we encounter tragedy in places unexpected. We have to deal with it. But how? Special recognition went out during our COT for the individuals affected by the tragedy occurring to others. Showing courtesy, respect, understanding, assistance to the friends, family of the victims is what’s on the table here.

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Great crew for the Sunday Slowzy, and while there was a stretch of the Regency loop where we started going a little too Fastzy, we managed to get things back under control and keep Captain Jack (mostly) happy (I think). MIAGD.

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And just like that AKOA week comes to a close. Some may reflect on this as SCary’s first CSAUP of 2025. Some may reflect on it as the most fun they’ve had all year. Some may reflect on it with disdain and an attitude of good riddance. Some may even still be asking themselves, what is AKOA Week?

Astro kicked things off this morning with some attempted deception involving multiple laps around the upper lot until finally heading towards the dock for warm-ups. Upon the mosey to the dock who should appear but Kitty Litter, OTW, and Amway at various locations each calling their ‘signature’ exercise. Fairly standard warm-ups with the inclusion of the Rick Rude which left Texas Ranger in tears, then passed off to the cat who may be on his 9th life.

Kitty Litter took us down to the disc golf pickle for some AKOA four corners. By now I think you know which exercises were called.

OTW took us over to the rock pile for some rock work and TAKE THE HILL (which was more of a tiny bump to Pick Up).

Amway led us back to the pool for How Well Can You Keep a Secret burpees, Last Man Merkin-ing, and Mary.

Thanks to everyone who participated in and supported this endeavor. Part of what makes this group great is not taking ourselves too seriously and pushing each other to do more than we thought we could. This week accomplished that and shoutout to the guys who completed a full AKOA week. Now who’s ready for part two?

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Solid group of AKOA + 5 at the Escalator today. Had a robust discussion on “doing things that matter”. What’s does that mean? In a Christian context and outside of it. What do we do that matters at home, at work and in other circles?

Couple takeaways:
-we under estimate what we are able to do and don’t push ourselves to pursue the big things.
-standard response to your kid or wife asking you to do something with them should be “yes” by rule, no by exception
-be the same person at work that you are at F3 (in the good ways)
-make someone’s day better because of you or something you did
-seek to please God in whatever sphere you’re in
-invest in relationships over tasks and things

Thanks for joining and discussing today, gents.

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After Astro and YHC participated in the 1-mile EC, everyone was left wondering who the Q would be. Alas, YHC got in my car and left.

BUT WAIT!

Just as the clock struck 0530 and everyone thinking Astro would be their Q, YHC came roaring in the back entrance of the parking lot and emerged from my vehicle like a knight in shining armor. After bidding farewell to my partner in crime, we headed off to embark on our journey.

After a quick warmup along Tryon to demonstrate some AKOA favorites, which are now SCary favorites, we then proceeded to do the main Thang which was a pearls-on-a-string style inflating and deflating set of AKOA exercises along the entire stretch of the dark greenway.

The exercises were as follows:
5 stingray merkins
10 Stifler’s moms (even though Gravel Mouth doesn’t know who that is)
15 American sledgehammers
20 Astro jacks
25 Marge 2 Homers
30 sledgehammer WWII’s

We added one exercise at each stop, until we got to the top of the pyramid (30 reps), then we removed one exercise at each stop until we got back to the nonexistent flag.

Lastly, we circled up for some Cat Scratch Fever, then did some tuck jumps to get everyone moving again, then we went around and did some popcorn Mary to close it out. Was great to be back at the other Friday AO location. Not a lot of mumblechatter today but I enjoyed it. Thanks for the opportunity to lead. MIAGD.

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Today we ran a simulation of global trade. It’s a well-known fact that the president doesn’t have any real power, and neither does congress, because the Stonecutters are the ones who really call the shots, so what better place to stir the pot of global politics.

We split into 2 sides (aka “countries”). One country was the United States, and the other was an unnamed country with cheap labor.
Each person from the US received a white card with a standard-difficulty exercise (ie merkins, LSF, CDD, WWII, etc), while each person from the other country received a red card with an easy exercise (Good Mornings, Imperial Walkers, Sir Fazios, H2M, etc).

We then did a tabata (1 minute exercise, 30 second rest) where each team went through the exercises in their country. If the people from the US got tired of their exercises and wanted to gain access to the cheap labor (ie, the easy exercises), they had to pay a tariff of 20 burpees, which allowed them to trade places with someone on the other side. Of course, if someone did pay the tariff, the rest of the US felt the effects by having to also do 20 burpees split up amongst their team.

After going through 2 rounds, only 2 Pax decided to trade. One actually paid the tariff, while one (Lite Brite) somehow got around the tariff, saying “rules were meant to be broken”. This unexpected twist somehow added to the realism of the simulation. At the end of the day, we learned that tariffs are indeed a deterrent, there was some temporary inflation (burpees) but it wasn’t too bad, some people find ways to break the rules, and the Stonecutters are above the law and Lite Brite may be the supreme ruler of the illuminati. MIAGD!

The post [aostonecutters] 2025-02-06 Q’d by Amway appeared first on F3 South Cary.

When you hang out with a bunch of ’peckers on hump day, what better thing to do than a bunch of hump-centric exercises.

Luckily, the South Cary repertoire runs deep in this area, so YHC was well-endowed for the challenge as we got ourselves trained up for Valentine’s Day next week.

Introduced Carpex to a range of South Cary favorites such as Stifler’s Mom’s, Marge 2 Homers, sledgehammer WWII’s, and American sledgehammers. We also did a merkin Dora….100 diamond merkins, 200 wide-grip merkins, and 300 standard merkins.

Great crowd of 20 at COT (17 bootcampers, 3 runners) full of Carpex legends. Promoted the continuation of AKOA week at BO tomorrow. MIAGD.

The post [ao-downrange-carpex] 2025-02-05 Q’d by Amway appeared first on F3 South Cary.

Everybody knows the sexy ones are the ones with the baggage, so what better place for me to bring my baggage than Just Ruck It.

Fast mosey to the Danny’s BBQ parking lot where we did some warmups and exercise demonstrations. Then we partnered up for a set of partner 7’s with Stifler’s Mom at one end and Marge 2 Homer at the other end. Every time the partners met in the middle, the dropped down for 3 partner merkins. Local celebrity Kirkland expressed his displeasure in having to do hump-centric exercises for a second day in a row.

Then we moved to another parking lot where we did a lunge walk to one end, and reverse lunge walk back to the start. Then bear crawl out and crawl bear back, then crab walk out and reverse crab walk back. At this point there were complaints about the difficulty of the workout compared to prior JRI Q’s. Then we did some pearls on a string with various squats and calf exercises.

Fast mosey back at to Walmart parking lot for a ladder with 5 squats every time you got back to the starting point. Finished with another fast mosey around the parking lot and more complaining. Thanks for carrying your baggage with me. MIAGD.

The post [ao-tues-justruckit] 2025-02-04 Q’d by Amway appeared first on F3 South Cary.

Confusion ensued as a feisty group was gathered at the flag this morning, waiting for “Mr AKOA” to be revealed. 0530 strikes and the Q for today steps forward. AKOA Week is upon us. What is AKOA Week? Well, maybe it means something different to everyone.

After a long warmup jog to show everyone the course, we gathered for some exercise demonstrations as we prepared for a morning consisting only of exercises created by certain HIMs of SCary.

We split up into 2 teams. Team 1 did four corners in the big parking lot, consisting of Stifler’s Mom and Stingray Merkins, alternating at each corner, while Team 2 ran the big pickle, Indian run style. Team 2 returned and swapped out with Team 1 (who was clearly slacking off). Repeato 2x.

Then we moved to a different parking lot and stayed together as a group for 4 corners alternating between Astro Jacks and Sledgehammer WWII’s.

Back to the flag for some Cat Scratch Fever, OYO style until time ran out. The scene was likened to a Diddy party. Which of course was a great way to end a morning full of pickles an inappropriate body movements.

“If you roll your ankle, keep going” was the instruction given to us at Uwharrie, and isn’t that a great way to look at life in general. MIAG AKOA Week.

The post 2025-02-03 Q’d by Amway appeared first on F3 South Cary.

We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises. We then did 11’s with Burpees and Peter Parkers at each book end. We cut through the woods from behind the office building and back to Ritter Park. We alternated pull Ups and squats and completed an out and back bear crawl on the basketball court. We ended with some pretty serious Mary.

See Slack for announcements and current events.

Prayer requests:
Amway’s brother Matt and wife are expecting their first child. We pray for blessings over their pregnancy.
Prayers for the guys running Uwharrie tomorrow.
Kitty Litter’s wife and child have been under the weather. Pray for speedy recovery.

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