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.

The post [ao-tues-justruckit] 2025-02-11 Q’d by H G T V appeared first on F3 South Cary.

2.12.24 – 88mph
Another damp cold morning post Super Bowl, just like the first day. A Tri Q this time but Doula was there in spirit. Pledge and off we mosey.

WebMD led the warmups at nearly the same spot and nearly the same calls. He made sure to call hand release merkins on the damp pavement.

Sherpa lead us to the most confusing deck in all of SCary. BLIMPS were the call but confusion was the game. After what seemed like 5 minutes we were done.

YHC took us out towards the flag for some triple nickels as WebMD played doctor, for real. Back to the flag for some Mary.

style ending with 88’s (100’s). HAND

WGECO 2.15, DDD 2.22, HG25 4.19, SCP 4.27

The post [ao-mon-88mph] 2025-02-10 Q’d by Kitty Litter appeared first on F3 South Cary.

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.

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.

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.

AKOA week continues. Beautiful brisk morning at Point Break, with a little bit of something for everyone, Cleaver-ites, Ruckers, and Bootcampers. Problematic numberz (probably because of the nut milk advertised at coffeteria.

Anyways, welcome FNG, so mission and core principles. Off we mosey to the Shake Shack lot with an extra loop for good measure. Warm-ups near an unexpectedly sketchy 4-Runner. At this point a new F3 Game was created, look for it at an AO near you soon, Yogi and Bubba-isms Bingo. Looped around the lot again, down past whole foods (and the sketchy 4-Runner for a second time) and onto the green to find…..

THE WHEEL OF PAIN (core-centric edition)
Spin the wheel, 20 of called exercise OYO followed by a big pickle around Shake Shack. Halfway through we needed to balance some things out so merks and squats to restore said balance. Continue on until all exercises had been called. More squats and merks then back up to the big lot. At this point Kirkland was bemoaning the lack of AKOA exercises, so Astro Jacks, Stiflers Mom, American Sledgehammers, and Cat Scratch Fever were all called. Back to pick up the wheel (which Gravel Mouth bore upon his back) and then to the flag.

HAND
Welcome FNG Ratatouille

HDHH TONIGHT! 1730-1900 at WELD

Praises for Marge heading home from the hospital and prayers that in home PT goes well.

The post 2025-02-05 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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.

An interesting start to AKOA week at 88 MPH. 0530 struck and neither Mr. AKOA or site-Q Kitty Litter were to be found, so YHC stepped up to the plate. Let’s mosey up to the Whole Foods lot, at this point Term Paper informed Breezy that despite his absence some things never change, such as the standard SCary warm-ups. Properly warmed we headed down to the lot behind the medical offices, seemed like as good a place as any.

Still deciding what to do, YHC decided upon a double pain train. For train #1:

K at Scratch Fever
I mperial Squat Walkers
T ravolta Merkins
T ie Fighters
Y ves Poll

Train #2:

L t Dans
I mperial Stormkickers
T uck Jumps
T ravoltas
E 2K crunches

Time running out so back to the flag for a quick round of Mary consisting of the:
R osalita

Seemed only the proper way to honor the missing site-Q.

Announcements / Prayers / Praises

Was good to have Breezy back out with us!

The post [ao-mon-88mph] 2025-02-03 Q’d by OTW (On The Way) appeared first on F3 South Cary.

3 for a SW EC then a recovery walk EC at SWW. 7 Run Bros departed early and 8 campers. I made my final plan as the PAX circled at the flag. Mosey around the pickle then peeped on the SWWingers then stopped in the IPC lot for a warmup. Mosey off to Resurrection for some 11’s on the hill. WW2 at top and HR Merkins at the bottom. Next a couple rounds of 4 corners with PAX calls. After some discussion YHC called Control Freak Homer to Marge. Back to the flag for a little Mary.

Great group this morning! It’s always nice to keep all paces together and the fellowship/mumblechatter going strong. MIAGD!

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Last night was the start of Rosh Hashanah, the Jewish holiday celebrating the start of the new year. By tradition this is the 5,785th anniversary of the day when Adam and Eve were created, but in modern practice, Rosh Hashanah is a holiday centered around taking stock of the past year – think of it as the annual self-assessed performance review for how you’re doing as a human.
During the 10 days between Rosh Hashanah and Yom Kippur we’re called to reflect on our deeds over the past year. For me, that means I think about the impacts of my actions on myself, my family, friends and colleagues, my community, and the entire world.
What am I proud of?
What could I have done better? And how will I make that change in the year to come?

In the late 18th century, the Polish Rabbi Simcha Bunim taught that we should all carry a note in each pocket.
In one pocket, the note says “I am but dust and ashes.”
And in the other pocket, the note says “For my sake was the world created.”

And we should reach for these reminders when needed. When we are feeling high and mighty, we should remind ourselves of our frailty and fallibility. And when we’re feeling low, discouraged, or incapable we should remember the support and love of the world around us.

We took these themes, sort of, into the workout. After a speed walk around the pickle we circled up for 15 arm circles, 8 overhead claps, 5 Mike Phelps, 3 of something else, 2 of something else, 1 burpee, and then 1 more burpee. The pax were confused by my counting. SCS with some pigeon and then it was time for the thang.
6 exercises (using two small rocks) with increasing counts, then we grab a pain stick and do a blockchain (kidney stone?) around the pickle.
Exercises: Side straddle hop, Heels to heaven, Overhead press, Freddy Mercury’s, Astrojacks, Rock rows.
Counts: 1, 1, 2, 3, 5, 8

BiB bros did a perfectly timed flyby, joining the blockchain as they did. The pax took a bit to figure out what a Shofar is (it’s a trumpet made from a rams horn that’s traditionally used as a call to prayer during Rosh Hashanah). TP figured out the counting was the Fibonacci sequence. Complaints that the exercises alternated (nearly) between standing and on the ground were greatly enjoyed by the Q. Life is full of ups and downs, after all.

Also, it was acknowledged that at an offsite meeting in an undisclosed location, the stonecutters ceremonial chalice was passed off to YHC and Fruit Loop. A significant decline in the quality of parking is expected.

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