Miles covered and core circuits at intersections. More important the fellowship over coffee where stories were shared of monster truck first dates, accidentally sleeping on grandfather mountain with no gear and why she stayed with him, pink snuggly oodie’s (we left that alone), and exciting times watching the English Patient. We MIAGM.

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I started by telling the story of my birth in order to give Astro enough time to get to the circle without penalty burpees.

Mozy to the Epic culdesac for warmups. Then back up the hill for the…

Walls of Jericho.
7 reps of 7 exercises 7 times running around the parking lot island.

Rock your body
Burpees
Bonnie Blares (Blairs?)
Foxhole Merkins
CDD
Bear Crawl Throughs (heard OTW call these “Dancing Bears”)
Monkey Humpers

We made it through about 3.5 circles so only half the wall fell.

Check COT channel for the many announcements.

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7 for a rainy slog through Stonebridge. The theme was ‘find all the things that Jiggz lost’ – a round plate, a pain stick, another pain stick, a CMU, and a kettlebell scattered throughout the neighborhood. One metaphor in my head was ‘the things I’ve forgotten and relearned over the years’. The metaphor spoken aloud, however, was Pokémon Go. This felt more fitting (and easier to overlay), so we’ll go with that. Although I’mnot sure which Pokemon is most pain-stick-like ¯\_(ツ)_/¯

After collecting all the items with Merkins and Squats as the pearls on our string, we moved as a group up and down Chaumont Hill while the two unencumbered PAX ran down and up the hill to lap us. Finally head back to the flag with the items. Load some in my car, and French Lick was gracious to return the items borrowed from ChrisR’s pile On The Way back to Lochmere.

Lifted up Dowry’s dad and GravelMouth’s job search. 2 stayed for coffee… but they carpooled so coffeeteria was conducted on the road. Still delicious, reigns.

RAINY MORNINGS ARE THE BEST!! Nowhere to hide from the suck. I feel like 50% of my rainy workouts have been at Thunderstruck too… which means you definitely fail your dome inspection. Nevertheless, site Q kept us safe and with flag today, so, redemption. MIAG[Rainy]D!

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11 showed up on this cool morning to flirt with disaster. Kicked off with the Pledge and moseyed over to medical office park for warmups. Exited out the back past some soggy rolls of carpet on the way to Thang 1 – Pearls on a string Merkins/CDDs around Frostwood Dr / Larkwood Ln. Monkey humpers mixed in on the way back down Tryon with a bear crawl added due to special request. JDI sighting as well. Thang 2 was BLIMPS across Whole Foods parking lot and back, leaving just enough time to get back to flag. MIAGD!

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With one car in the parking lot at 0528, looking like we will audible and run for 45 minutes. At 0529 the SB halftime hangover was broken and the PAX arrive.

No flag, since we saw plenty of red white and blue during halftime. Off we go. Mile to the pull up bar where there was much consternation and anxiety. We traced the pickle with a merkin at each light pole, then split into two groups. One group pickled while the other worked pull ups, merkins, squats. Switch and repeat. Pull-up quota met for the week. 8 minute mile back to the flag. 6 PAX now have a detailed view of the Kendrick/Drake beef thanks to ChatJoeSmithGPT.

DDD 2/22
Highland Games at Easter along with SCary picnic upcoming.

MIAGD

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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?

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

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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Lots of running, lots of leg work with go ruck bags…it lived up to the hype

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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.

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AKOA day 2 completed. Two letters were at the “flag” but who was Qing what? K had the JDI Q for an out and back on Kildaire. MIAGD!

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