3 Cleaverers (Clevearites? Cleaverians?) and 16 bootcampers launched from Point Break on a crisp and windy morning. After a mosey and warmup we found safety from the wind in a parking deck, at Term Paper’s welcome suggestion.
Thang 1: The world’s shortest, but not easiest, 11’s. Bear crawl about 20 feet, Merkin, Crab Walk back, LBC.
Interlude: Washington Commanders Run (or Kenyan Queue) modified so the front person dropped off, performed 5 Merkins, then catches up to the back and yells “Loud and Proud, the Six”. After some confusion about which line the yelling was for one group modified the call to wish YHC a Happy Birthday.
Thang 2: 11’s on a hill. CDDs at top, Squats at bottom, and PAX choice of Everests or backwards run up the hill.
Mosey back to the flag, couple minutes o’ Mary, and Have a Nice Day!
It was a pleasure to be out with y’all this morning. I’m grateful for every one of you being out there, working hard, and supporting your fellow man. Few have it as good as we do. MIAGD!

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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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The legs had their day this morning at Ritter park. So did the hecklers, but the Q prevailed.

Music was on point with many crowd pleasing songs that even triggered some story time from the pax. Playlist in the comments.

The goal was to remember this workout tomorrow morning. Post tomorrow to find out how we did.

MIAGD

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Starting with the typicle warmup of Side Straddle hops, good mornings, and Sumo Squats, we took turns running the pickle while the others did Inchworm Merkins, and Cocaine Bear Crawl. Moving on we added some core with Heals to Heaven and Zombie Crunches. Off to the other lot on east side via indian run. We did 4 corners with 5x Burpies, 10x Werewolf, 15x jump squats, and 20x Freddie Mercury. Mozy on the intersection where we did some Zebra butt kicks for the passing traffic. In the Brugers lot, we added lunge walks and paint the lines. Back to the Indian run down the trail to the rock bed. We added some Curls, presses, and rock my body drills. Medium mozy to the tunnel where we did some church chair, and balls to the wall. Sprinted up the hill in the neighborhood and back to the flag for a brief stretch. Thanks to the F3 members who came out.
Prayers for Kelly, and Parker, and family travel over the holiday season.

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Today YHC had the honor of putting a bow on the 2024 Hulkamania season. And what a glorious season it was, shoutout to Cauliflower to taking top honors in number of posts at Hulk this year. And today we put that pinned that bow on the year in style, music was so warmly received I don’t think I even heard Cauliflower complain at all about it. Music was an alternating mixture of EDM (or techno for the uncultured) Christmas and Ska Christmas. There was a lot of complaining though about not being able to sit or lie down….

The thang itself was a tabata style 40/20 working through upper body, core, lower body with a farmers carry pickle between each set.

– Push Press (not laying chest press guys….)
– Overhead Press
– Upright Row (also not on the ground)
– Standard Merkins (finally on the ground!)
– Windmills
– LBCs (little bell crunches)
– Kneeling Wood chopper
– KB Swings
– RDLs
– Rack Squats
– KB Side Lunges
– Thrusters

For good measure on the last round we upped the intensity to 45 on/15 rest to much rejoicing. Solid work put in by everyone and get ready to jam out during your workday (playlist in thread).

Prayers for various medical things and travel. Praises for what we have with F3 and to Sbarro and Nugent for leading Hlukamania. Really glad I stepped out of my comfort zone and gave Hlukamania a try this year, it’s been a lot of fun.

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YHC came to Shepard’s Watch, bearing the burden of broken Peak City promises, to Q my favorite SCary AO on this glorious morning. And boy, did I totally redeem ourselves!

-Intro, disclaimer, pledge, no FNGs, off we go across Tryon.
-Warm-up next to Craft: GMs, IWs, Daisy Pickers, Hallelujahs, Moroccan Night Clubs, Michael Phelps, Calf Stretch.
-Thang 1: Mosey to the large pickle by the roundabout. Partner up. Run pickle and x10 partner merkins when meeting. Do this five times.
-Thang 2ish: Abs by Walgreens (as we try not to get hit by cars). Dying Cockroach, Box Cutters, Marionettes OYO.
-Squat and plank hold as we wait for the crosswalk light. Back to the backside of church.
-Thang 3: Triple Nickels on the straightaway. Jump squats, Plank Destroyers, Dying Cockroaches.
-Thang 4ish: Rooney’s famous viral-inclined-curb-with-perfect-form-squats. IYKYK.
-Thang 5ish w/ Mary: 2 parking lot ladders (or suicides on a basketball court) with: Homer to Marge, Low Slow Flutter, E2Ks
-COT at 6:16, announcements, prayers, YHC took us out.
-YHC Mt. Rushmore status confirmed. ‘Twas a pleasure. SCary invented trunk coffee was dope.

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11 pax came together for 45 minutes of Lifting with Led Zeppelin. Did you know that Robert Plant loves kettlebell workouts? He doesn’t.

It was a classic tabata with some new exercises in the mix. Hope you all enjoyed. Thanks for letting me lead. MIAGD!

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Had to dust off my Q shoes after taking a few months for the start of Culture Week. After a nice 1 mile warm-up EC with @Hallmark, I was worried that no one else was going to show, but luckily 13 PAX in total enjoyed the first day of AO’s after the clock change and on the eve of Election Day, we did an Electoral College workout. Below is the complete break down of the workout. It was a tight race with Augmented/Amway and Hallmark/Bing tying and having to go to a run off. Hallmark and Bing pulled a stunning upset by beating the A&A duo. Don’t forget to vote tomorrow!

Culture Week Topics
• Mission of F3 and 5 Core Principles
• History of F3 and South Cary
• Starfish vs Spider
• What is the the 1st F (the Magnet). Who is 1st F Q and what do they do? Keys to Qing a Workout
• Bringing up the 6. Leave no man behind but don’t leave them where you found them.
• Freed to Lead Book

Warm-O-Rama
• Sun God Arm Circles (sobriety style)
• Chinooks Overhead Arm Circles (sobriety style)
• Moroccan night clubs (sobriety style)
• South Cary Stretch
• SSH

Thang – Path to 538
Each exercise represented a state or states and the # of electoral college votes. Pick a running mate and complete each exercise while running a pickle after completing each one. At the halfway point of the pickle, do 3 or 4 burpees each). Whoever finishes first wins the election. Mentioned Dora Challenge as well.
• 55 LBCs – California
• 38 Monkey Humpers – Texas
• 29 Low flutter kicks (each leg counts as 1)– Florida & New York
• 20 Lunges (each leg counts as 1) – Illinois & PA
• 18 Crucible Merkins – Ohio
• 16 Freddie Mercuries (each leg counts as 1) – Georgia & Michigan
• 15 Ranger Merkins – North Carolina
• 12 Sungods forward, 13 Sungods backwards, 14 shinooks (Wash, VA, NJ)
• 11 SSH in cadence – (Arizona, Indiana, Mass, Tennessee)
• 10 WWI in cadence – (MD, MA, MO, WI)
• 9 Merkin Progression – 9 wide merks, 9 normal merks, 9 diamond merkins (AL, CO, SC)
• 37 calf raises (KY, Louisiana – X 8 each, 7×3 – CT, OK, OR)
• 51 Squats – (6X6 States and 5X3 States) – A bunch
The burpees at the halfway point of the pickle are the reps for the all the states with 4 and 3 electoral votes.

Mary
• Homer to Marge, American Hammer, ABCs (only spelled out TRUMP since we were short on time),

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Nice, cool morning at the region’s lone dark sky AO. Two Site Qs and the workout Q for the second best 1 mile EC in the region.

We started by taking a few steps off the sidewalk for warmup circle. Then, noting that some in attendance had never done the famed 1 mile JIU EC, I decided to show them the route. Seeing both billionaire homes and sheep.

Then on to the back lot for a local partner Dora with merkins, squats and LBCs. 100, 200, 300…must complete all of one before doing the next exercise. One partner does the exercise while the other does a plank hold, squat hold or 6 inch hold. Recovery sheep loop to follow. Then mini local Dora with 50,100,150 of diamond merkins, lunges and H2M.

Back to the flag for mary including the new exercises I created, the Marge to Homer, and the rarely called one fifties.

Lots of questions from Snip at coffeeteria on power for VP Spade. Good political chatter on the voting amendment and Michelle Morrow. Vote yes for the parks bond to make Amway mad.

MIAGD, gents!

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Another glorious cool morning in the gloom. A strong showing, as expected at Fridays Premier 0530 workout. A founding father showed up to take the departing site Q’s spot for the day. Warmup at HT, Dora at the hilly pickle, greenway mosey, under the Tryon and through the woods to Unitards house we go. Freddy Mercury followed by Hello Dollys in the drive. Shortcut to the soccer fields for some bear crawls and lunge walks.

Short Mary back at the church with Pax choice. OTW called “Cat Scratch Fevers” out of the blue! HAND!

Go camping, eat some BBQ, get some culture, go bowling! MIAGD!

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