Nine of us gathered by the flag admiring Kitty Litter’s parking skills getting ready to launch when Bubba and Cinco came in just under the wire. A quick welcome and we started to Breezy-walk out the park, narrowly avoiding the car of our late-arriving Nantan. Pearls on a string to the Java Jive parking lot where we did some South Cary stretches with extended and deliberate pigeon. There was a little bit of grumbling and some lascivious comments about entering a pigeon. We made our way around WELD to the back staircase for a Dora using the stairs as the pickle (bearcrawl up, crawl bear down). That went quickly, so Thang 2 was an improvised 3 man weave featuring calf raises, lunge walking, and star jumps. Breezy-walked back to the flag with a stop for SSHs along the way. Vanilla Mary (dolly, Homer to Marge, LSF). Shambling announcements.
Finished with this quote from Maria Popova and then a moment of silent reflection.
“The longer I live, the more deeply I learn that love — whether we call it friendship or family or romance — is the work of mirroring and magnifying each other’s light. Gentle work. Steadfast work. Life-saving work in those moments when life and shame and sorrow occlude our own light from our view, but there is still a clear-eyed loving person to beam it back. In our best moments, we are that person for another.”
Strong showing at NYBD3 with the BiB fellas. Ask Lite Brite about his aggressive yeast.

The post [ao-thurs-stonecutters] 2024-02-08 Q’d by Shipyard appeared first on F3 South Cary.

Yogi with the Q on another beautiful morning at Shepherd’s Watch.

Pledge was said by most and then there was no warm-up and we went straight in to the thang.

The Anvil. You against you. 10 exercises, 1000 reps. Do 5 burpees. Run a pickle. Then 5 burpees and 10 merkins. Run a pickle. 5 burpees, 10 merkins, 15 LBCs. Run a pickle. Keep going until all exercises and all 1000 reps are completed. Notably strong efforts by Wide Right and Bubba!

1776 workout at 0630 at Hulkamania site. Backback buddies on 3rdF channel.

Prayers for Bubba’s friend and his son, Astro’s co-worker in the hospital, and I thought there was one more.

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13 Boot Campers and 1 Cleaver.

Yogi Q’d. Limited run, maximum push workout. 600 total reps – 5 sets, 100 reps across 7 exercises with loop around Shake Shack between sets. Irkins, Dips, Squats, WW2s, Carolina Dry Docks, Burpee’s.

There was a lot of yelling. Ayes and Amens were expressed. A sermon on gratitude was given. Someone may have done their burpees in or maybe they just have belly hair that rivals Tom Selleck’s. We had a pre-COT before the actual COT. It was a Freed to Lead experience.

MIAGD!!!

(@Captain Jack – Sherpa is definitely in Slack but YHC could not find him in the list.)

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BIG DAY!!

PAX came out to work hard for FLINTstones 53-week milestone. Great weather for a mini-Murph session. PAXs teamed up in pairs to compete a whole Murph:

1 mile group run.  
10 sets per Pax (5 pull ups, 10 Merlin’s, 15 squats)
1 mile run.

Ended with six minutes of Mary!  

The playground is still standing!!!  

Great work gents. Glad to see familiar faces and some new faces. Shout out to our new FNG Well Done! And Astro for the extra effort at the end!  

Remember step 1 is showing up!  

See everyone Wednesday for the Summer Solstice record number breaking workout. We can’t do it without you!  

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Great morning to be out at SCary’s finest AO. We moseyed over to the Daycare parking lot for some SSH, Merkins & LSF and LBJ’s

We proceeded to do some hill work with Merkins,American Hammers and Boat Canoes along the way.

2.5 miles were achieved and 120 merkins were completed.

Great Fellowship this am.

Announcements
June 21st. Need to post at your favorite AO so we can get over 200 HIM’s out that morning

Finalizing dates on the CPR training. More to come

Prayers for Yogi’s mom who is 90 and experiencing health issues

Grateful to lead this bunch today.

MIAGD

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The pax celebrated Flag Day. Lots of Flag facts were presented and patriotic exercises were completed. We did some crossing the potomac(boat/canoes) WWll’s, American Hammers, and Merkins. A mini Dora was completed LBJ’s, Crossing the Potomac’sand SSH’s.

Prayers for Bubba’s Son Dylan and praises for this who came out.

Grateful for F3

MIAGD

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One year in the books for YHC! Problematic workout at JIU, but we made the most of it.

Mosey over to the rich neighborhood for some warm-ups then a mosey over to catch a view of the hill that we would NOT be using in the workout and then mosey back over to the back part of the park.

Thang 1 – Sheep loop four corners 15, 20, 15 reps on each of the three laps with merkins, LBCs, astro jacks and squats for the exercises.

Thang 2…enter Olsen as its his 1 year anniversary as well – grab a rock and grab a partner for 100 tricep extensions, rock squats, and merkins.

Quick stop at the shelter for dips to let the rain stop then a speed mosey back to the flag.

We welcomed three(!) FNGs to our group and look forward to seeing them back out soon! Looking to get 50 PAX posting on 6/21. Chipper sponsored EMS training coming soon. Prayers for Kirkland’s 2.0 recovering from an appendectomy. MIAGD, men!

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23 Pax from SoCa, Carpex, and PeakCity went to Church this morning.

Mosey to Mookies parking lot
Warmups – SSH, Sir Fazio FWD + BWD, Good Mornings, Merkins, Calf and Pigeon Stretches
Partner up for a DORA – 100 Merkins, 200 Squats, 300 LBCs, and run the parking lot pickle
Mosey to Kiddie Academy – Pain Train Merkins, incrementing by 5 through the 4 lightpoles – 5,10,15,20 – most arms locking up by the end
Mosey to the Speight Branch Greenway, over to Tryon, cross the street, up the sidewalk, and back to the flag.
Quick leg, hamstring, and glutes stretch before Have a Nice Day and a beautiful sunrise.

Prayers for Bubba’s son Dillon, Kirkland’s son, and the unspoken requests. Make today count fellas.

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Plyometrics and Cardio fun.

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Started with a little jog over to the whole foods lot, where we learned that 1 ton is the heat transfer rate require to melt 2,000 lbs of ice at 32F in 24 hrs.
Derkins, squats, merkins, squats, irkins.
Lunge walk, bear crawl & 4x4s
Mary, sprints, then lots of plank & merkins b/c my plan & time didn’t work out so well.
COT
MIAGD

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