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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13 HIMs braved the “feels like 12” cold for the unveiling of the new Shepherd’s Watch cinder blocks! We used those, plus some from the normal stash, for the entirety of the workout.

We walked with our blocks to the parking lot next to where I told kitty litter we’d be working out and got after it. The thang was partner up for a Cindy Dora with 100 OHP, 200 C4G and 300 chest presses while the partner walks the pickle. At one point the thoroughbreds from BiB finally showed up. Once finished, we walked back with blocks to the flag. Arms are sore.

DDD and HG2k25. Prayers for Kelly, prayers and praises for the commish’s son. MIAGD, gents!

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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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Weather was cold, coffee was hot. 5 PAX ran 3ish, picked up Oofda and Dowry for a bit, and then another 3ish. Early morning Huberman sunlight was enjoyed along with the most personal, Greek mythology level mubblechatter in the region’s history.

MIAGD!

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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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Co-Q Credit: Kitty Litter

4 for a non-:turtle: EC down to Kildare and back. An additional 30 gathered for a New Year’s Day Region-Anniversary Site-Launch extravaganza! We had an FNG, so we stumbled through the mission and core principles on the way to a FOLLOW ME around the small pickle to the dock for warmups. The PAX counted off by 1s and 2s and we headed for the rock pile.

Kitty Litter kept the 1s for rock work and Jigglypuff took the 2s for 7s on the hill. We flipflop’d after 10 minutes and repeato’d. Reconvene to put the rocks back and mosey to the flags.

At the flags, Mary consisting of the exercises created by the PAX last year – the M2H, Stingray Merkins, Stifler’s Mom, and CFH2M. Serious thanks to OTW for breaking up the motif – maybe we can explore a different part of the body this year.

COT where we named FNG Bruce ‘DeVito’ since he is the self-proclaimed shortest of his brothers. Hope to see him out again soon!

Prayers lifted up for Jerry’s family and for the new babies in our region (Brie spoken, Renfield unspoken). Huge praises for 2025 and our region – what a privilege to be a part of this and push to make each other better every day.

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Starting with the typicle warmup of Side Straddle hops, good mornings, and Sumo Squats, we took turns running the pickle while the others did Inchworm Merkins, and Cocaine Bear Crawl. Moving on we added some core with Heals to Heaven and Zombie Crunches. Off to the other lot on east side via indian run. We did 4 corners with 5x Burpies, 10x Werewolf, 15x jump squats, and 20x Freddie Mercury. Mozy on the intersection where we did some Zebra butt kicks for the passing traffic. In the Brugers lot, we added lunge walks and paint the lines. Back to the Indian run down the trail to the rock bed. We added some Curls, presses, and rock my body drills. Medium mozy to the tunnel where we did some church chair, and balls to the wall. Sprinted up the hill in the neighborhood and back to the flag for a brief stretch. Thanks to the F3 members who came out.
Prayers for Kelly, and Parker, and family travel over the holiday season.

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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.

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After a startling reminder that @unitard was the Q, we began with some standard warmup routines including side straddle hops, arm circles, and overhead claps. Grabbing some river rock coupons we proceeded to walk and do some curls for girls, and over head presses. This was followed by some Nutcracker lunges. After a short slow mosey to the picnic tables, we continued with some dips, 6 count step-ups, snow angels, heels to heaven, WWII, and box cutters. Then we slow moseyed backwards to the next parking lot where we painted the lines from one end to the other. Lunge walked back to the center of the lot where @shipyard lead us with some good morning stretch.
The fun continued as we mosey back to the flag for more river rock exercises, rock your body, curls, presses, and triceps. Off to the rubber mat playground where we did some diamond merkins, plank holds. Stretches followed with pigeons, Warrior 1,2,3, and child’s pose. Back to the flag for a final stretch and have a nice day.
Thanks to all the Pax for their patience.
Announcements: Xmas Party, Sunday 12/22 evening Lockmere lights 2.0 friendly workout, no Q on Christmas, New Years TBD.
Prayers for @Fruit Loop bosses son surgery, & @Cauliflower daughter job search.
Grateful to be part of the F3 family.

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The rain dome didn’t stand a chance today. Warmup loop around the sheep and past a perfectly fine looking shelter. We did our warmup exercises next to the shelter, which included hand release merkins and LBC’s.

Took a left out of the parking on Penny Rd and went to the end of the sidewalk for some Amway originals, namely the Al Gore jump squat and the American sledgehammer.

We then proceeded to run on the sketchy part of Penny with no sidewalk past the first development and all the way to Dutchman, which I’m not sure has ever been done before. We found a cul de sac in Dutchman where we did a round of 7’s with world’s worst merkins on one end and L/R WWI’s on the other. Then we did an Indian run in a direction the pax were not happy about, and came to a dead end where everyone gasped in horror as they did not know how we’d get back. But alas, the Q had already scouted this route and showed them a beautiful cut through path, after which we did some Superman’s and got back to the flag with a few seconds to spare. 3.5 miles covered. The cinnamon vanilla coffee never tasted so good. MIAGD.

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