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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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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CPD was out in force this morning. While they didn’t catch YHC, they may or may not have slowed YHC down…

The HIMs at Shepherd’s Watch are so strong, they know how to start the pledge without a Q! Fortunately, the pledge finished with 13 PAX and then we got after it

Warm-ups near the soccer fields and then to the other end of the parking lot for 5 penalty burpees.

Thang 1 in the church courtyard with 5, 10, 15, 20 reps of various exercises alternating between arms and legs.
Thang 2 in the east lot with 5 stations, 5 very obvious and clearly communicated stations.

Back to the flag for 2 minutes of plank hold

Today’s theme was JOY. True Joy is not an emotion based on exterior circumstances, but based on what Jesus did for us on the cross. This is the reason we celebrate Christmas and give gifts, to remember that Jesus offers each of us the ultimate gift.

COT prayers for first responders out in force this morning and PAX that may be injured right now.

The post 202420 Q’d by Water Wings appeared first on F3 South Cary.

When Qing at SW, YHC typically does one of two workouts. The workout of choice this morning was 11s at the tunnel. The Pax got excited when we passed the entrance to the tunnel and headed to the rock pile only to find out we were doing 11s at the tunnel, only this time with rocks. Squat Thrusters (w/rock) at the top hand-release merkins at the far end of the tunnel. After that, we headed back to the flag with a few random stops to do monkey humpers. Wrapped things up with Mary and COT.

Special thanks to the @amway for bailing on his own AO to join us at the world’s greatest SCary AO. For those who don’t know Amway was interim Site Q at SW with YHC when Chipper was on IR.

As always…It’s an honor and pleasure to lead these fine PAX.

MIAGD!

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First cold morning of the year didn’t scare away the HIMs of South Cary!

We celebrated the MAJOR ANNOUNCEMENT of the Christmas party this morning.

Mosey over to Craft for warmups including 12 imp walkers, 19 SSH, and 24 merkins. Moseyed around the lake stopping for 12 diamond merks, 19 wide grip merks and 24 standard merks along the way. Stopped by Craft OTW back for a quick round of Pax called exercises which was abruptly ended after Wings called burpees and made me actually do them.

Back to the best pavement in South Cary for three rounds of 4 corners. 12 reps, 19 reps and then 24 reps.
X Factors
Merkins
American Hammers (non-sledge)
Squats

Back to the flag for popcorn mary where the pax were instructed to call exercises and could do either 6 or 9 reps. Most listened. HAND. We welcomed Silk to the fold and regret not naming him Deez. Or Linus. E*Trade joined us from Raleigh to support Silk.

Christmas party, thanksgiving convergence. Prayers for Wings’ SIL, Grisham’s travels, and Frazier’s M. MIAGD, gents.

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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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Sometime your Winke is way too long, and while that usually is not the case for me, it sure was today. I continued the theme of Culture Week in which we focused on Leadership and FNG’s. Astro, Bubba and IC Light shared their F3 stories during our warm-up, and then we did roughly a 2 mile mosey with stops along the way with the ABC’s of F3. At each stop, the PAX had to say a workout corresponding to the letter we were on, and every PAX had to participate. The PAX who called it, led the workout. KittyHawk and Dookie experienced leading an exercise for the first time, which was great to see. On the way back, there was a few comments about safety, mainly from the downrange PAX. We only completed to letter P before the end of the workout, and didn’t even get to Thang 2 on the winke. Looks like I need to take a shot at Qing MOAB some time given how long my winke is. I missed my bald brothers today as there was way too much hair represented today. Thanks for the opportunity to lead, and I look forward Q’ing SW sometime in early 2026. MIAGD.

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Ran around the church, ran the pacer test, did four corners with Hand-Release Merkins, Step-ups, Jump Squats, and WWIs. Traveled back to the flag for some round of MARY.

The post 202401 Q’d by Gravel Mouth appeared first on F3 South Cary.

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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A brisk but pleasant morning to put in some work and have some fun.
Long mosey to front lot for warmups including an extended (and illegal) runners stretch (although notably, no pigeon).
Mosey to the back lot where the PAX discovered the WHEEL-O-PAIN! Broke off into two groups, with one group letting the wheel decide their fate and the second group running the pickle. Swap, rinse, repeat.
For thang 2 these same groups faced off against each other in a competitive best-of-three Disc Slam relay race. Burpees for the losing team, obvi. I think we were all winners in the end though.
MIAGD!

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