Just another vanilla Q. The goal was to get enough running in so @chipper could enjoy coffee after COT instead of having to run a few miles to “close his loops” (or whatever Garmin does). So we did a quick warmup lap and into the green for a few warmup exercises. The rest of the PAX arrived and we did some burpees. Then off to the big parking lot for 6’s corner to corner. Then up the secret staircase to the upper parking lot. There, @fruitloop chose “mike Tyson’s”. So we ran island to island incrementing by one till we got to the far corner. (I think there were 12). @gravelmouth suggested we do crab walks back and I suggested he was insane. So I asked @chipper to pick an exercise. He chose “boat canoe”. At the end we paused for a little stretching and then a little sprinting. Then we ran down for a little Mary. We discovered we had a little time left over and a little distance left to go so around Waverly we did run. We finished at the flag and all was well.
Trunk coffee was enjoyed by most.

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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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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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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.

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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Few in numbers but strong in spirit for day 4 of AKOA week. Pearls on a string were in order. Stopped by Sherpa’s pool for some lunge walk, bear crawl, duck walk pickles.

Announcements announced.

MIAGD

The post [aothunderstruck] 2025-02-06 Q’d by OTW (On The Way) 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.

Everybody knows the sexy ones are the ones with the baggage, so what better place for me to bring my baggage than Just Ruck It.

Fast mosey to the Danny’s BBQ parking lot where we did some warmups and exercise demonstrations. Then we partnered up for a set of partner 7’s with Stifler’s Mom at one end and Marge 2 Homer at the other end. Every time the partners met in the middle, the dropped down for 3 partner merkins. Local celebrity Kirkland expressed his displeasure in having to do hump-centric exercises for a second day in a row.

Then we moved to another parking lot where we did a lunge walk to one end, and reverse lunge walk back to the start. Then bear crawl out and crawl bear back, then crab walk out and reverse crab walk back. At this point there were complaints about the difficulty of the workout compared to prior JRI Q’s. Then we did some pearls on a string with various squats and calf exercises.

Fast mosey back at to Walmart parking lot for a ladder with 5 squats every time you got back to the starting point. Finished with another fast mosey around the parking lot and more complaining. Thanks for carrying your baggage with me. MIAGD.

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