Solid turn out for the Sherpa special loophole EC, YHC not included. Maybe a debut for Punkin?
A few run broz did their highfalutin thing.

T-2 months until the Highland Games, so the other 19 of us embarked on a Mini Highland Games to get ourselves prepared. I swear our fearless facilitator OTW did not pay me to do this.

After the pledge we grabbed the flag and set out. 5 mini AOs were discovered along the way, most with a challenge. We divided into two clans in the spirit of competition. After warmups, challenge 1 was alligator merkins out and back. At the next step we had a jump squat relay race; Hermes and his brother Astro both had highly questionable form. The next stop brought us by the Hulk broz who appeared to be slinging some serious weight around. We embarked on an LBC challenge- which team can do the most reps in 3 minutes. The PAX did a total of over 2,800 LBCs which sounds super impressive. Last stop on our way back was a rock paper scissor challenge, loser does burpees.

Good push by the PAX to make it back for COT just in time. Props to all those who carried the quad-dent flag along the way.
MIAGD!

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I started by telling the story of my birth in order to give Astro enough time to get to the circle without penalty burpees.

Mozy to the Epic culdesac for warmups. Then back up the hill for the…

Walls of Jericho.
7 reps of 7 exercises 7 times running around the parking lot island.

Rock your body
Burpees
Bonnie Blares (Blairs?)
Foxhole Merkins
CDD
Bear Crawl Throughs (heard OTW call these “Dancing Bears”)
Monkey Humpers

We made it through about 3.5 circles so only half the wall fell.

Check COT channel for the many announcements.

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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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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.

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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.

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A killer kids:dads ratio today for 40 minutes of chaos in the mud. Warmups, piggy back relays, kid curls, but mostly a hybrid Easter Egg Hunt meets Capture the Flag – first in the mud by the pavilion, then in the mud on the baseball field. Cobains to the grounds keeper.

We named 11 kids today, and I think we did ok!

Props to all the dads out there, whether it’s at an event like this, or activities elsewhere, or chilling at home. Today is a gift, so let’s be present in their lives.

The post [ao-scary-dads] 2025-02-01 Q’d by Jigglypuff appeared first on F3 South Cary.

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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Warm-up:

5×20 Merkins and 5×20 Squats

Kettlebell Workout:

Tabata 30/30 for 30 minutes

Clean and Squat Right Arm
Clean and Squat Left Arm
Swings
Snatch Right Arm
Snatch Left Arm
Jump Squats

We listened to the music that the Roman Legions and George Washington would use to get pumped for battle.

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2 Andrews and Michael Jordan for a themed beatdown.

Jigglypuff
Jack It Up
January

see the thread

After a mosey to the Birk Bluff culdesac for warmups featuring walking Sir Fazios, back past the flag to the rock pile. Grab 1 or 2 traveling rocks.

Thang 1 – establish two stations and perform the Jackknife between the two spots.

Sheep Loop Recovery

Thang 2 – 7s using our two stations for Jumpsquats and JLos.

Sheep Loop Recovery

Back to the flag for PAX choice Mary. Called it at about 6:12.

Standard announcements and everyone shared a prayer request. Lifted them up and broke for coffee. MIAGD!

It was drizzling at the pledge, and we think we felt a drop during coffee. Might tentatively hold this one for the rainy

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Even though DJT has a busy day today, he managed to swing by JIU this morning to Make South Cary Great Again. After his 4th Pledge of Allegiance, he moseyed to the warm up spot and did some stretching along with some American Hammers, some Booby Hurleys to simulate raising his right hand, and then some Offset Merkins for putting his hand on the Bible. Moseyed to Capital Hill (aka Valley of Death).

Thang 1
We stormed the Capital by completing
4 – M erkins at the bottom of the hill
5 – A ss Kickers at the top of the hill
4 – G roiners at the bottom of the hill
7 – A polo Ohno’s at the top of the hill
We then moseyed back to the park for Thang 2

Thang 2
We moseyed around the sheep loop a few times doing a series of exercises along the way including:
T high Masters
R ock Your Body
U p straddle hop (1 legged SSH)
M onkey humpers
P ickle Pounders

Back to the flag for a little Mary. Thanks for all who came out for Inauguration Day, and for DJT for leading the workout. It was a HUGE event.

Prayers for Gravel Mouth and his classmates, and for Hallmark’s neighbors sister who lost her house to a fire.

Make South Cary Great Again!
– DJT

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