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?

The post 2025-02-08 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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.

The post [3rdfescalator] 2025-02-07 Q’d by Astro appeared first on F3 South Cary.

7 bootcampers and 6 run broz on this lovely 55 degree morning at the best 0545 bootcamp in all of South Cary!

Mosey to Java Jive for standard warmups on some very smooth and slippery pavement.

On to the golf course parking lot for some pax choice exercises. Worst choice goes to Francois for his bear crawl with 4 merkins on each parking line extravaganza. Longest to decide award to HoppinJohn.

Crossed the bridge over to the loch highlands stop light sign to start 15s. Lunges at the bottom, squats at the top.

Mosey back to the flag for an on time completion.

World’s Greatest EC Ocho on 2/15 at LnL launches at 0505 – beige broz are in. DDD 2/22. AKOA week concludes tomorrow. Prayers for Kiffin’s neighbor with ALS

The post 2025-02-07 Q’d by Astro appeared first on F3 South Cary.

3 South Cary Pax jumped the border over to the premier non-Scary AO for an Astro/Burt BO/UC convergence spectacular.

The pax that attended SNS were begging for more merkins…so they got them!

15s on the stairs with diamond merks at the bottom and standard merks at the top. 5 and 10, 6 and 9, etc.

Then core Dora with H2M, angry penguins, and LBCs.

Great time with the Carpex HIMs, starring birthday boy Burt Reynolds. I think he HC’d for SWW tomorrow as well.

The post [ao-downrange-carpex] 2025-02-06 Q’d by Astro appeared first on F3 South Cary.

Big numberz tonight at WELD! Rotating group with 8-10 pax there at most times.

Many noteworthy discussions…some topics covered include cover story bro Kirkland and his overpriced and traditional photos, Spade cancelling his vacation to keep our lights on, flintstone full court press on Promo to save the F3Agents, bourbon scores, forthcoming poker night, AKOA Q odds for tomorrow, the fact that Astro is the most rock solid and premier of the AKOA quartet in peak physical condition, Trickle’s classy attire, Term Paper leaving a marketing meeting early to get points with intentions of being there as short a time as possible, heroic performances by Jiggz and Punch Out to show up, loop collecting Qs, parents whose grandparents antics play well with kids and not adults, pax dogs that humped my dad, recruiting of run club broz and more.

See you guys somewhere tomorrow!

The post 2025-02-05 Q’d by Astro appeared first on F3 South Cary.

5 bootcampers and 2 ruckers at the foundry in Peak City. Pearls on a string to Shut-In’s house for hello dollys in his driveway and Scaryest man points for the PC broz. Merkins otw there at each road or turn and squats otw back. 3.2 miles covered.

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Despite a strong turnout, some pax still pushed for WH, but YHC was having none of it. There would be a workout at the premier South Cary AO located in Carpex!

Mosey and warm-ups. Then jog down to the pond for a standard Dora with merkins, squats, and LBCs while the partner runs around the pond. Politics, economics, foreign policy, and NBA trades were covered during the thang.

Walkers walked back to the park while the runners pushed themselves to go visit Barbie and her dog before heading back. Neither was awoken while hello dollys were executed.

Back to the bball court for a build your own for four corners with American hammers, Freddie Mercs, makhtar ndiayes/j lo, CDDs for three rounds.

Announcements, prayers for Lyla, praises for Breezy and Quickshot making it out!

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

A robust group of 8 JIU regulars gathered this morning amidst the sheep and luxury homes. At 0530 confusion abounded as no one knew who would be the fitness leader for the day. Then, in a shock to everyone, the YHC Astro presented himself as the Q and welcomed the Pax to AKOA WEEK.

We moseyed and warmed up and then on to thang 1. Four corners around the sheep loop with stifler’s moms, cat scratch fever, stingray merkins and Marge to homers. 10, 15, and 10 reps for the three rounds. It was noted that these exercises from last year were fairly hump-centric.

On to thang 2 for rock / pickle work with rounds of
American Hammers
Kneeling tricep extensions
Overhead Presses
Armcurls 4 the girls

Recovery lap before some sprint work that led in to popcorn exercises to close out right on time.

HDHH, DDD, prayers for Lyla and Ruth.

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

LOCH ‘N LOAD: 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 at the Boat Ramp. We started 11’s with Burpees and Peter Parkers at each book end on the Long Hill South West of the dam. An audible was called and the 11’s were reduced to 7’s. Below the dam we completed a round of rock partner pickle curls, rows and triceps. We then hustled back to the Flag and did Low Slow Flutters.

See Slack for Announcements and Current Events.

Prayer requests:
Bing has a job interview.
Astro’s friend has heart complications (hole in heart)
Kirkland’s child’s friend’s mother is battling an illness.
Prayers for injured and recovering PAX.

The post 2025-02-01 Q’d by Morpheus appeared first on F3 South Cary.

With some “encouragement” from Shipyard, today we explored some recent phenomena…

I’m not saying it was aliens ….but it was the aliens!

Started with a mosey to warmups. Blew the PAX minds when they discovered the first man on the moon Neil A. Armstrong’s name speeled backwards is A.lieN.

Discussed the apocalyptic scene in New Jersey that has many in panic thinking UFOs were invading. Turns out it was the Goodyear blimp over MetLife stadium. The PAX then participated in inflating BLIMPs.

Burpees x5
Lunges x10
Imperial walkers x15
Merkins x20
Plankjacks x25
Squats x 30

Thang 2 was to represent the Georgia state patrol chasing an UFO across the sky turns out it was just the planet Venus. Thus we did setof 5’s – merkins and CDDs with bearcrawl to and from.

Finished with MARY, where we learned Australia does it differently and Term Paper introduced us to Homer to Martian.

Ended with COT. Prayers to the health of our families, specifically our elders, and Maywe continue to be leaders in our community.

AKOA? Next week
F2 event at Weld Wednesday next week

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