Big numberz tonight at WELD! Rotating group with 8-10 pax there at most times.

Many noteworthy discussions…some topics covered include cover story bro Kirkland and his overpriced and traditional photos, Spade cancelling his vacation to keep our lights on, flintstone full court press on Promo to save the F3Agents, bourbon scores, forthcoming poker night, AKOA Q odds for tomorrow, the fact that Astro is the most rock solid and premier of the AKOA quartet in peak physical condition, Trickle’s classy attire, Term Paper leaving a marketing meeting early to get points with intentions of being there as short a time as possible, heroic performances by Jiggz and Punch Out to show up, loop collecting Qs, parents whose grandparents antics play well with kids and not adults, pax dogs that humped my dad, recruiting of run club broz and more.

See you guys somewhere tomorrow!

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A robust group of 8 JIU regulars gathered this morning amidst the sheep and luxury homes. At 0530 confusion abounded as no one knew who would be the fitness leader for the day. Then, in a shock to everyone, the YHC Astro presented himself as the Q and welcomed the Pax to AKOA WEEK.

We moseyed and warmed up and then on to thang 1. Four corners around the sheep loop with stifler’s moms, cat scratch fever, stingray merkins and Marge to homers. 10, 15, and 10 reps for the three rounds. It was noted that these exercises from last year were fairly hump-centric.

On to thang 2 for rock / pickle work with rounds of
American Hammers
Kneeling tricep extensions
Overhead Presses
Armcurls 4 the girls

Recovery lap before some sprint work that led in to popcorn exercises to close out right on time.

HDHH, DDD, prayers for Lyla and Ruth.

The post 2025-02-03 Q’d by Astro appeared first on F3 South Cary.

A great crowd this morning at Thunderstruck gathered to pay homage to a couple of local HIMs.
Mosey, warmups, and venture into Glenridge. Throughout workout any time we saw a car we stopped what we were doing and played it cool (squat hold and read newspaper). We traveled to various houses and culdesacs with two special stops at casa de Tonnage and casa de Snip. Added a new exercise at each stop along the way.

H hello dolly
I imperial stormkickers

S side straddle hop jump
N newtons cradle
I Indian bear crawl
P Peter Parker merkin

(We love you too Tonnage but your name is too long).

Thanks to Astro for the coffee.
MIAGD!

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Headed north this morning to bring some of that JIU pizzazz to the Krypto krowd.
We ran.
I called exercises.
A few of the PAX even performed the exercises I called.
A few of those even counted.
Concensus was that they did add more streetlights along Ederle on the way to Penny.
All in all we had a blast and covered some ground.
Excellent coffee and hospitality by Nabs.
MIAGD!

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The Convenience Store Workout -7/11s

Warm up with paint the lines, SSH, imperial walkers, and good mornings.

Over the far parking lot for:
7s – merkins and CDD
11s – lunges and jump squats

Back to near the flag lot:
7s – bear crawl and hand release merkins
11 descending merkins variations

Thought of the day – What do you do out of convenience instead of what is best or right? F3 is a push to do the hard thing and have guys help you do it. What other areas do you need to step up in?

Prayers for Kelly from Bubba.

MIAGD!

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The mission today was to stay warm, and mission was accomplished. Moseyed to Garmin lot for a set of 7 of Diamonds, except the diamond was more like a hot dog. For our round of 28s we worked our way around the Regency loop. Some doubters out there questioned our ability to get back to the flag in time, but we made it with multiple seconds to spare. 3.5mi covered.
MIAGD!

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A cold and snowy morning –
Morale was already high when YHC arrived (fyi – when I offered to Q, didn’t look at weather and likely would’ve fartsacked premeditated)

HOWEVER…..15 PAX went the distance and took the fight into the Championship rounds

The Thang:

Fight-Gone-Bad WOD

5 Rounds For Total Reps in 29 minutes:

– 1 minute Wall Ball Shots (20lb)
– 1 minute Sumo Deadlift High-Pulls. (75/55/45lb)
– 1 Burpees (substitute for 20in box jumps)
– 1 minute Push Press (75/55lb)
– 1 minute Seated Row (calories) or bent over row with kettelbells / sandbag
– 1 minute Rest
RINSE and REPEAT

All Pax got what they came for, and I personally witnessed men doing the hard thing when they didn’t feel like it.

We all played a part in staying motivated.

It seemed by the last round everyone had finally figured out how to do the workout

With the time we had left, Yogi led a little mosey around the parking lot.

COT:

Prayer requests:

1.) That God work mightily in Yogi’s relationship with his sons, thay Yogi and his sons receive God’s guidance, peace, and grace in their conversations and in their heart.

2.) ECU Professor, T.D. Gribble (ECU Martial Arts director for ~20 years)
His parents were killed for unknown motive. Suspect was apprehended by T.D. (Who is a follower of Christ, and the only reason I believe suspect was shown mercy)
T.D. and his family need prayer for this unfathomable incident
I don’t even know what to say to him, and usually I can text him for whatever.
(Will post in 3rdF Prayers with news article.)

Praise:

1.) We are well able to do what God has called us to do TODAY

Announcements: several events upcoming, see Slack for details.

It was honor and a pleasure for the opportunity to lead in my region having not close to optimal conditions.
Love all you guys and appreciate the love back (but you ain’t got to love me back aye )

MIAGD and as Coach Mickey says, “Don’t be a BUM!!”

– Punch Out

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Warm Up

Lunge partner loops with 5 burpees

Speed Racers Inflaters with pull up, 5 burpees, 10 jump squats, 15 lbcs, 20 merkins, 25 star jumps with increasing parking lot runs.

Back for a partner bear crawl loop and inch work merkins.

My hands are cold now.

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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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Groups of 3 was the name of the game today.
Bubba for an EC (), joined up by two groups of 3 for the ME.
Mosey, warmups including SCS Jigglystyle and then to the green for Thang 1: Rock, Paper, Scissors. From our home base we ran up the north stairs for rock jump squats (ball up at the bottom like a rock) back to home for dips, then up the south stairs for Superman merkins (get flat like paper), back for for dips then across parking lot for X-ups (scissors def have an X situation going on). Rounds of 5, 10, then 15 reps.

Midway through the Krypto crowd showed up, and everyone just instinctively knew that each team must nominate a leader for an RPS battle. Bubba made us proud, per Grisham “prouder of him than his own mama.” What you didn’t learn from the Krypto backblast is that our 88 crowd pleased them with monkey humpers while they executed their penalty burpees.

We had time to squeeze in a quick round of The Ultimate Driving Machine and then back to the flag for Mary including Dowry’s Rick Rudes.
Tuck your shirt in and MIAGD!

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