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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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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There was a wheel, there was a sandbag, there were stairs. Both site Q’s made it. MIAGD!

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Felt a personal sense of honour to Q the 1st 88MPH, by invitation, of the year of our Lord 2025. Thanks @kittylitter.

10 came out to play this gloomy morning, including an FNG . With the FNG’s well being in mind, the @sherpa 5K minimum was abandoned for a more bootcamp friendly workout. Warmups and stretches at the Whole Foods and the main set of progressive 4-corners at the medical parking lot. Legs, upper body, core, and VO2Max were all tested here.

COT – FNG was named Giza (as opposed to geezer). Prayers for Kelly (@bubba’s friend who recently lost her husband to cancer). Prayers for Yogi’s children as well.

Multiple upcoming Qs were advertised and don’t forget to put The 2025 Highland Games on your calendar.

MIAGD!!!

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12 gathered for YHC’s VKBQ on a great morning across the border in West South Cary.

A few bumps in the road but overall a successful Q. The thang was three exercises, then a pickle, do those again plus crowd source an exercise from three pax, pickle, those 6 exercises plus three more pax sourced exercises, then pickle, etc.

The playlist theme was “songs that I like and chose to add to the playlist”. A mix of grunge, rap and show tunes. There were no political endorsements nor condoning of sex trafficking / racketeering intended with the songs selected.

CJ approved COT conclusion time. MIAGD, HIMs!

The post [ao-wed-hulkamania] 202423 Q’d by Astro appeared first on F3 South Cary.

Nice cool morning at SW. 15 bootcampers and 2 walk broz.

At warm-ups, the pax were given a choice between heading south for more exercises or east for more running. The pax were split so YHC decided to head east for the adventure of a lifetime!

We headed out for merkins/squats on a string up Jones Franklin and down Tryon to the Bryarton Village townhouses to cross the bridge into YHC’s (and Spayed, Olsen, and OTW’s) old neighborhood. Apparently that bridge has been closed for years and is structurally unstable. We did not let this stop us and found a way…and can confirm it is unstable. Stopped at Olsen’s house for monkey humpers to check a box. Moseyed on to silver lake neighborhood for our next problem. A fence with a no trespassing sign did not deter YHC, but being unable to get the gate open did. Fortunately another route was found and we made it to and around the lake. Then back to Tryon for the jaunt back home with monkey humpers and squats/merkins along the way. Grateful for the Pax pushing through…though some lamented the option chosen and pined for the southern workout that could have been. Always enjoy leading this group and doing something new.

Did y’all hear the AMBRR is coming up? Prayers for Jax and DEET. MIAGD, gents.

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9 did 7s. 2 did much more.

Distance was promised and achieved. 3.67 miles by my count, about another mile if your name is French Lick.

Great to be out with you all.

Prayers for our Kids and our Families.

The post [aothunderstruck] 202415 Q’d by Nugent appeared first on F3 South Cary.

Slow and methodical was the plan this morning, YHC had a goal for the pax to leave the workout stronger with some sore muscles, hopefully the mission was accomplished.

Lots of swings (140)
~1 mile worth of farmers carry
Just a few Turkish getups
Squats
Presses
Offset Merkins
Weird chair sit weight thing that failed
Core

And a playlist from my emo days that was both loved and hated. (See below)

Q sheet is open, come be the DJ for a day.

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Somewhere in the neighborhood of 22 HIM showed up this morning and got stronger at the (I’m told) first ever low running PB workout ever. (Cleverites excluded)

We trusted ourselves to fate and came out the other end a little bit stronger and a lot a bit sweaty. Many have some more burpees under their belts. Some have many more burpees under their belts (looking at you Jpuff!)

It was an honor to lead you fine men this morning.

Gizmo out.

The post 202410 Q’d by Gizmo appeared first on F3 South Cary.

7 for a 2.5-mile ruck to Hemlock Bluffs and back.

No announcements. Prayers for a Pax’s cousin’s surgery.

Coffee with the JDI guys and track star Sherpa.

NMS: Lots of societal ailments would be solved if more people started their day with a walk with friends.

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