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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6 for a 21 degree workout in Regency.

Mosey over to the Dude Solutions lot. Then onto the theme of the workout which was an important WELL CHECK.

We moseyed down into Wyndfall and over to Bosswod Ct while Kirkland regaled us with tales from the blue collar ski trip. Quite an event, it appears. We stopped for inflating exercises along the way

Hillbillies
Erkins
Rosalinas
Merkins
E2K
Staggered merkin

We made it to our missing site Q’s driveway and performed the hello dollys…and then an extended round of hallelujahs. No lights were on or ambulances present, so we assume all is well. Discussions were had around a ring and run or flaming bag of poop…but decided against it. No time to deflate the exercises OTW back, so we just ran and got to the flag right at 0600.

DDD, HG, picnic, tantalizing teaser about and Lent challenge. Prayers/praises for our iconic founder and prayers for Joe Smith’s friend Beto.

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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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Scary points were awarded for “snow” today.
3 runners and 10 boot campers.

The theme fell apart, the workout was mailed in but the company and chatter were on point.

Highlights – finding “Petey” the bird frozen to the ground. Saved and “rescued”. & Jigglypuff with the longest sled down the Lochmere hill. Best wipeout goes to Shipyard.

Welcome FNG – Petey! Promise the next one will be a beat down.

coming up in Feb. sign up now!

Prayers for health, kiddos, and the people around us that we can be a light to.

MIAGD!

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6 for Sassool (well, 5 for Sassool and 1 for fellowship). Thanks to Grisham’s M, we all have an updated stance on cagefree eggs. Great to see everyone.

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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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13 HIMs braved the “feels like 12” cold for the unveiling of the new Shepherd’s Watch cinder blocks! We used those, plus some from the normal stash, for the entirety of the workout.

We walked with our blocks to the parking lot next to where I told kitty litter we’d be working out and got after it. The thang was partner up for a Cindy Dora with 100 OHP, 200 C4G and 300 chest presses while the partner walks the pickle. At one point the thoroughbreds from BiB finally showed up. Once finished, we walked back with blocks to the flag. Arms are sore.

DDD and HG2k25. Prayers for Kelly, prayers and praises for the commish’s son. MIAGD, gents!

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19 HIM ventured west across Tryon road, warmed up, painted lines, then started some “Long Elevens.” CDD at top of the hill and Fox hole Merkins at the bottom. made it to about 6 by the time we needed to roll back to the flag.

1-year ago today I learned what a HIM was. I appreciate this group. Thank you for continuing to make me better.

Prayers for Giza wife who has fever, Gravel Mouths mom for surgery, and Bubbas friend who recently lost her husband.

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Shut-In 10 year anniversary Q at A Team with 26…many of whom had been doing this a long time. Including approx 7 that I think qualify for the rip count.

Workout included 7s, tennis court movements/B2W, rock work and unclear instructions. Congrats to Shut-In, a real HIM of HIMs, on a great 10 year run and tremendous impact in and out of F3!

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Jeremiah 29:11 (NIV), “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

Had a great conversation. Thanks everyone for participating! Remember God is for you, as we start the New Year.

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