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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This was a DAY. The EC event of the year, the cap of the 5th Q-6-pack of the month, a major announcement, and a major milestone for our young region. More in the NMS.

At least two cohorts for the WGECOcho, and at least one ruck cadre partaking in the EC options this. Somewhere around 30 gathered at the flag to welcome FNG Leigh, hit the core principles, and head out. Warm up lap around the pool lot island, and gather near the flag for warmups.

Find a partner on your way to the clubhouse and grab a coupon. Two laps around the pickle. First do murder bunnies, next do lunge walks. Non coupon partner runs around till you meet, then swap.

Next thang, supplement our collection with pain sticks, the off for the Planters Wood culdesac. Stop at every mailbox for 5 squats and 5 presses. Swap some items at the end and head back via the greenway.

Coupon Mary, the follow HG to the new coupon location.

Back to the flag… then back for the six, the back to the flag. A very incremental PAX count (only rivaled by the old SNS-Maynard days). Somewhere around 32 is my guess (as I type this in Notes before loading the PAX names). We named FNG Leigh “Sioux”. Full name ‘[A Boy Named] Sioux’. Credit to Brie for the idea early on in the Ocho. Leigh independently referenced A Boy Named Sue when we pondered the spelling of his name at COT, so it was too good to pass up.

We only lost Petey between EC and ME, but we ran for a dang hour+, so granting posting credit.

COT was strong. R2R(2R) was announced, hit up Doula to HC. Reflections on those we’ve lost, but more critically, the ones we still have. Today continues to be a gift, so let’s not miss it.

The fun part for me to reflect on today was this – I think we saw a new milestone for South Cary in the PAX lifecycle. We had an FNG join, catch fire, accelerate, have unmistakable impact on the region at large, leave, start a region, and come back to visit… infusing energy into the last couple days. Thank you Doula for stopping through, it was awesome to see you again.

This week was fun!!! But as I’m sure AKOA can attest, I am very happy that it’s over. Till sometime next week y’all.

The post 2025-02-15 Q’d by Jigglypuff appeared first on F3 South Cary.

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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Slow and deliberate was the name of the game this morning. PAX assembled under the shelter lit by the warm glow of the extra lights @cauliflower bought. As we started additional PAX trickled in?! 5:15 means 5:15. So we all did 10 burpees. Then back to the regularly scheduled workout, already in progress. we warmed up with 20 merkins and 50 LBCs and 50 monkey humpers. Moved on to 1 minute holds of plank, chilcut, people’s chair, and the down position of dips. wash rinse repeat. PAX took turns walking the pickle carrying kettlebells. About 2/3s of the way through we paused to do stretching. We finished with a round of Mary and departed for coffee.

it was a lovely morning, thank you for the opportunity to lead!

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And just like that AKOA week comes to a close. Some may reflect on this as SCary’s first CSAUP of 2025. Some may reflect on it as the most fun they’ve had all year. Some may reflect on it with disdain and an attitude of good riddance. Some may even still be asking themselves, what is AKOA Week?

Astro kicked things off this morning with some attempted deception involving multiple laps around the upper lot until finally heading towards the dock for warm-ups. Upon the mosey to the dock who should appear but Kitty Litter, OTW, and Amway at various locations each calling their ‘signature’ exercise. Fairly standard warm-ups with the inclusion of the Rick Rude which left Texas Ranger in tears, then passed off to the cat who may be on his 9th life.

Kitty Litter took us down to the disc golf pickle for some AKOA four corners. By now I think you know which exercises were called.

OTW took us over to the rock pile for some rock work and TAKE THE HILL (which was more of a tiny bump to Pick Up).

Amway led us back to the pool for How Well Can You Keep a Secret burpees, Last Man Merkin-ing, and Mary.

Thanks to everyone who participated in and supported this endeavor. Part of what makes this group great is not taking ourselves too seriously and pushing each other to do more than we thought we could. This week accomplished that and shoutout to the guys who completed a full AKOA week. Now who’s ready for part two?

The post 2025-02-08 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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.

The post 2025-02-07 Q’d by Amway appeared first on F3 South Cary.

Today we ran a simulation of global trade. It’s a well-known fact that the president doesn’t have any real power, and neither does congress, because the Stonecutters are the ones who really call the shots, so what better place to stir the pot of global politics.

We split into 2 sides (aka “countries”). One country was the United States, and the other was an unnamed country with cheap labor.
Each person from the US received a white card with a standard-difficulty exercise (ie merkins, LSF, CDD, WWII, etc), while each person from the other country received a red card with an easy exercise (Good Mornings, Imperial Walkers, Sir Fazios, H2M, etc).

We then did a tabata (1 minute exercise, 30 second rest) where each team went through the exercises in their country. If the people from the US got tired of their exercises and wanted to gain access to the cheap labor (ie, the easy exercises), they had to pay a tariff of 20 burpees, which allowed them to trade places with someone on the other side. Of course, if someone did pay the tariff, the rest of the US felt the effects by having to also do 20 burpees split up amongst their team.

After going through 2 rounds, only 2 Pax decided to trade. One actually paid the tariff, while one (Lite Brite) somehow got around the tariff, saying “rules were meant to be broken”. This unexpected twist somehow added to the realism of the simulation. At the end of the day, we learned that tariffs are indeed a deterrent, there was some temporary inflation (burpees) but it wasn’t too bad, some people find ways to break the rules, and the Stonecutters are above the law and Lite Brite may be the supreme ruler of the illuminati. MIAGD!

The post [aostonecutters] 2025-02-06 Q’d by Amway 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

The post 202531 Q’d by FLINTstone appeared first on F3 South Cary.

Stonecutters is a special AO. Today this special AO had 8 pax show up for the most special of all Q’s. They didn’t know what they were in for but I guarantee they will never forget it.

We played Duck Duck Goose.

Video and rules are in the comments.

The post [aostonecutters] 202530 Q’d by Sbarro appeared first on F3 South Cary.

Problematic numbers this morning but great to see some neighbors visit from the Peak tribe. Disclaimer then pledge then off we go. No elaborate plans but our friend from the far far west in LaLa Land debuted a new exercise yesterday, so we had to try it out. Warmups with stretching then mosey to the long hill that Bing shared during BRR training.

7’s was the call with the Lt. Dan Tuck Jump Burpee at the top and WW2’s at the bottom. Nope that’s not the bottom of the hill keep going. Finished with 6 regular burpees as a group.

Mosey back to the warmup spot for some post hill stretching. Back to the flag for a few popcorn Mary and HAND with 2.5 minutes to spare. Our lone Ochoer returned safely with mysterious blood stains.

DDD 2.22, HG25 4.19, SCary Picnic 4.27, HDHH 2.5 at Craft

MIAGD!

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