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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A brisk morning for YHCs triumphant return to Shepherds Watch. Somehow it had been almost two months since I had graced the premier 0530 Friday AO with my presence. Glad to have rectified that this morning. 3 for the Astro 1 mile EC, including fifth first-timer Grisham. Timed expertly to not have to stand around at the flag and cool off for too long. Was looking like a small crew but then the PAX came flying in hot. 0530 hit and Yogi’s van was there but Yogi was not….. until he and Boo Boo came streaking in during the pledge.

Off we mosey to the other side of the church, at this point much debate ensued about whether it was the Qs duty or the site-Qs duty to pick up the six. In any case, per Shut-Ins previous teaching some pax performed an undetermined amount of SSHs while some pax picked up the six (leave no man where you found him) resulting in all PAX being at the same level upon re-uniting. More SSH, Hillbillies, Imperial Walkers for warm-ups. At this point the trademark SW mumblechatter was raging to the point of nobody counting, so burpees ensued. Good Mornings thrown in at some point for continued recovery for YHC following Hulkamania this week. Notable lack of SCary stretching this morning, to the joys of some and disdain of others. Let’s mosey back to the other side.

Name of the game this morning was staying warm, so we start off with a 4×4 corners, 5-10-15-20 increasing reps per round consisting of:

S enile Seal Clap Side Straddle Hops

N ewtons Cradle

O verhead Claps

W ide Grip Merkins

More SSH upon completion much to the joy of the pax. Gotta keep moving so next up was a set of MERLOT INDUCING 21s (properly counted by Tinkertoy standards I hope). Start at 8/13 reps on either end and go from there.

D ying Cockroaches

A merican Hammers

with a bonus exercise each time you cross the middle, the

Y urpee (Burpee with clap merkin at the bottom and two tuck jumps at the top)

Back to the flag for a rousing session of MARY-ish including the Rick Rude, Homer to Marge, and Box Cutter.

HAND

Will try to make it less than two months until I visit agian.

Solid showing this morning despite the frigid temps. Well done gentlemen. Solid coffeteria attendance at the worlds slowest Bojangles.

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First Q of 2025, and only 15 more to go based on @OTW’s goals for me this year. The moto for today was to finish what you started, so I finished the workout from my last Shepard’s Watch Q that I did with the ABC’s of F3. We only made it through half of my extra large Winkie that day, so my goal today was to make it through the other half. We started with some PT exercises for the warm-up, and then moved into the F3 Fit Games (Thang 2 from my original workout) where you partner up and race other teams by doing a series of exercises at each island across the parking lot. Once that was completed after my expert explanation of how it worked, we then completed the ABC’s of F3 but started at Z and finished on Q. Some questionable exercises were called by the PAX included X Squats and Y Squats, but YHC did not have his phone to verify these so we went with it. We ended with the Quadraphilia which is a real exercise (f3nation.com/post/quadraphilia). Thanks to everyone who has pushed me to Q more. Prayers for OTW with a sick kid, those dealing with the wildfires in California, and French Licks 2.0 who got a concussion. MIAGD!

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19 HIM ventured west across Tryon road, warmed up, painted lines, then started some “Long Elevens.” CDD at top of the hill and Fox hole Merkins at the bottom. made it to about 6 by the time we needed to roll back to the flag.

1-year ago today I learned what a HIM was. I appreciate this group. Thank you for continuing to make me better.

Prayers for Giza wife who has fever, Gravel Mouths mom for surgery, and Bubbas friend who recently lost her husband.

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Bootcampers did a mix of 4 corners, finished with some Mary, which included the newest exercise that is sweeping F3 nation – the Rick Rude and Runners ran the Maynard. MIAGD

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Hills were the main objective. We ran them forward, we ran them backward. Foxholes, Aussie Snow Angles, and Burpees administered in between. Finished with the World’s Greatest Wheelbarrow race . Then @Dowry dropped the hottest new excercise of 2025 you MUST request at your next Mary.

for several PAX friends and family members starting off the New Year with major surgeries. Praises we are able to get up and do this today.

MIAGD!

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Jeremiah 29:11 (NIV), “For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”

Had a great conversation. Thanks everyone for participating! Remember God is for you, as we start the New Year.

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Intimate gathering at the Shep this morning. Very high EC to ME numbers ratio, no doubt the highest in the region at 67%. Happy to report Chanticleer was able to complete the 1mi EC plus his own EC pre-run.

Moseyed north to Astro’s favorite restaurant for some warmups. Incorporated some glute stretching which Homegrown and I were both in need of. Then headed to the preschool for a DOG DORA, with each team completing 200 Derkins, Overhead Clap LBCs, and Gorilla Humpers in between dog head laps. My partner Unitard went full on beastmode.

Moseyed back to the church for some incrementing exercise laps around the courtyard. Bubba kept the mumblechatter on point, as always.

Strong performance by all, it was a real pleasure to lead these men.
MIAGD!

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8 bootcampers and 1 walker on a chilly morning in south South Cary.

Mosey to get warm before warmups by HT. Then a mosey over to Chipotle for the one and only thang.

A new F3 deck of cards was debuted amidst much excitement and fanfare. Pax drew a card in a rotating fashion and led/counted that exercise for the group. High point of the workout was the American Hammers counted by Dumas.

There was a pre-announcement for the Highland Games sometime in the March/April time frame. DDD before that on 2/22.

MIAGD!

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