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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A beautifully gloomy morning with another 4-count for the second consecutive week for YHC. Flag planted promptly at 0515. YHC forgot which AO we were at. All was overcome and we set off. Warm-ups on top of the Chiesi deck. ME under the parking structure. Multiple sets of 7s and multiple four corners. 5-star mumblechatter including comparisons of Hermes to Jay-Z, Drake vs Kendrick, Costco membership card pictures. We learned Grishams all time favorite exercise is the lunge. If you’re in need of a highly custom but incredible robust home brewing system Joe Smith has you covered, it works he promises. Thanks for showing up this morning and fighting through the urge to go back to the fartsack. Thoroughly enjoyable morning.

DDD
Worlds Worst Mile
Highland Games
SCary Picnic

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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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4 PAX braved the cold damp climate after a late night of one-sided football. I can’t remember the last time I got out of the car and thought that I didn’t want to do this. But that’s the space we strive to be right? Do hard things. Here we go…

Warmup lap down two of the culdesacs for warmups. Back to the park for the thangs.

THANG 1 – Figure 8s around the playground, stopping at the vertex each time for 8 merkins. 8 stops total.

THANG 2 – [modified for group size] Sets of Irkins/StepUps/ShoulderShrugs/Dips in the pavilion split up by sheep loops. 20-16-12-8 on the reps.

Back to the flag for stand up Mary, which was harder than it sounded.

That’s it! Held to the mission yet again, I do enjoy these much smaller groups. Today felt like a repeat of the vaguely damp 4-man workout from a few weeks ago. I think I live the closest to JSP out of today’s group, so I was grateful y’all made the journey. One down, five to go!

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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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>From the looks of a few faces when arrived, someone lost their bets early. In non typical Amway Q school fashion, YHC showed up and winged it based on the audience and the chatter. Off to the small parking lots for a warmup along with a guy who has a very specific parking spot.

Mosey to the smaller parking lot for a super short 4 corners. Merkins, squats, LBCs, and AKOA 2024 creations. Discussions included trail runs, arcade investments, and neck week coming soon.

Mosey to the finally open gates. Some say it’s coincidental, I say they knew it was AKOA week. Over to behind the stage stairs, steps, and bars. Calves, dips, and Aussie pull-ups.

Mosey back to the flag for some Mary by the pax. HAND!

Great to feel human again. DDD 2.22, HG25 4.19, SCP 4.27. Neck Week TBD. 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.

YHC balanced out the lower mileage from 88 yesterday at FWD this morning. Lot’s of mumblechatter pre-0530 whether YHC was the one who pulled the short straw for today. After all the ECers joined us back and a few straggling pax, pledge and we’re off. Warm-ups on the greenway then to the bridge for the Thang. 11s across the bridge and down the zig-zag. 5 merkins every time you cross the other side of the bridge. Cheeseballs went full French Lick and lapped everyone. The rest of us completed 9/10 of the 11s with most of the pax trying to complete the last one before YHC had to shout them down that it was time to head back. True HIMs.

No time for Mary, so HAND. Over 100 merkins completed and a Sherpa approved 5K mileage minimum. Strong work out there today fellas.
FWD, come for the beatdown, stay for the wildlife.
Also, dentistry apparently does well as you can afford to have a lobby in your home.

Great to have Deet back out with us today!!

The post 2025-02-04 Q’d by OTW (On The Way) appeared first on F3 South Cary.

An interesting start to AKOA week at 88 MPH. 0530 struck and neither Mr. AKOA or site-Q Kitty Litter were to be found, so YHC stepped up to the plate. Let’s mosey up to the Whole Foods lot, at this point Term Paper informed Breezy that despite his absence some things never change, such as the standard SCary warm-ups. Properly warmed we headed down to the lot behind the medical offices, seemed like as good a place as any.

Still deciding what to do, YHC decided upon a double pain train. For train #1:

K at Scratch Fever
I mperial Squat Walkers
T ravolta Merkins
T ie Fighters
Y ves Poll

Train #2:

L t Dans
I mperial Stormkickers
T uck Jumps
T ravoltas
E 2K crunches

Time running out so back to the flag for a quick round of Mary consisting of the:
R osalita

Seemed only the proper way to honor the missing site-Q.

Announcements / Prayers / Praises

Was good to have Breezy back out with us!

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With some “encouragement” from Shipyard, today we explored some recent phenomena…

I’m not saying it was aliens ….but it was the aliens!

Started with a mosey to warmups. Blew the PAX minds when they discovered the first man on the moon Neil A. Armstrong’s name speeled backwards is A.lieN.

Discussed the apocalyptic scene in New Jersey that has many in panic thinking UFOs were invading. Turns out it was the Goodyear blimp over MetLife stadium. The PAX then participated in inflating BLIMPs.

Burpees x5
Lunges x10
Imperial walkers x15
Merkins x20
Plankjacks x25
Squats x 30

Thang 2 was to represent the Georgia state patrol chasing an UFO across the sky turns out it was just the planet Venus. Thus we did setof 5’s – merkins and CDDs with bearcrawl to and from.

Finished with MARY, where we learned Australia does it differently and Term Paper introduced us to Homer to Martian.

Ended with COT. Prayers to the health of our families, specifically our elders, and Maywe continue to be leaders in our community.

AKOA? Next week
F2 event at Weld Wednesday next week

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