21 for a micr-ocho featuring the exercises from that fateful morning at the Valentine’s Day Convergence at Pullen Park’s The Forge, 8 years ago to the day!

We moseyed across the street for warmups in front of Forge Chiropractic (not planned, but too good to pass up). Continue mosey through the Bojangles parking lot to the north lot of Macedonia for bearcrawls in the lot. Mosey back to the flag to finish the right half of the micr-ocho. Continue through the woods into Franklin Chase and find the greenway. Partner up and do a janky round with sets of Partner Derkins. Finish out the left half of the micr-ocho through the Coventry neighborhood, pausing for Quick Feet at the intersections. Mary with an attempt at a real Have a Nice Day. That’s it!

Super grateful for 8 years and for Water Wings bringing me out to a workout that was closer to my side of town. I think it’s true I still have never revisited The Forge, but hard to say after all this time.

CU@T8 tomorrow at 0505!

Self-Indulgent Retrospective.
2024 BB currently missing. It was at Thunderstruck.
2023: f3southcary.com/2023/02/14/2023-02-14-qd-by-jigglypuff/
2022: f3southcary.com/2022/02/14/2022-02-14-qd-by-jigglypuff/
2021: og.f3carpex.com/a-smattering/
2020: og.f3carpex.com/three-years/
2019: og.f3carpex.com/get-off-my-lawn-2/
2018: og.f3carpex.com/jps-vvq/
2017: https://twitter.com/F3TheForge/status/831474426319425536

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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?

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After Astro and YHC participated in the 1-mile EC, everyone was left wondering who the Q would be. Alas, YHC got in my car and left.

BUT WAIT!

Just as the clock struck 0530 and everyone thinking Astro would be their Q, YHC came roaring in the back entrance of the parking lot and emerged from my vehicle like a knight in shining armor. After bidding farewell to my partner in crime, we headed off to embark on our journey.

After a quick warmup along Tryon to demonstrate some AKOA favorites, which are now SCary favorites, we then proceeded to do the main Thang which was a pearls-on-a-string style inflating and deflating set of AKOA exercises along the entire stretch of the dark greenway.

The exercises were as follows:
5 stingray merkins
10 Stifler’s moms (even though Gravel Mouth doesn’t know who that is)
15 American sledgehammers
20 Astro jacks
25 Marge 2 Homers
30 sledgehammer WWII’s

We added one exercise at each stop, until we got to the top of the pyramid (30 reps), then we removed one exercise at each stop until we got back to the nonexistent flag.

Lastly, we circled up for some Cat Scratch Fever, then did some tuck jumps to get everyone moving again, then we went around and did some popcorn Mary to close it out. Was great to be back at the other Friday AO location. Not a lot of mumblechatter today but I enjoyed it. Thanks for the opportunity to lead. MIAGD.

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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.

Warm-up:

5×20 Merkins and 5×20 Squats

Kettlebell Workout:

Tabata 30/30 for 30 minutes

Clean and Squat Right Arm
Clean and Squat Left Arm
Swings
Snatch Right Arm
Snatch Left Arm
Jump Squats

We listened to the music that the Roman Legions and George Washington would use to get pumped for battle.

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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.

The post 202510 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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

The post [ao-wed-hulkamania] 202508 Q’d by Sbarro appeared first on F3 South Cary.

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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