A cold and snowy morning –
Morale was already high when YHC arrived (fyi – when I offered to Q, didn’t look at weather and likely would’ve fartsacked premeditated)

HOWEVER…..15 PAX went the distance and took the fight into the Championship rounds

The Thang:

Fight-Gone-Bad WOD

5 Rounds For Total Reps in 29 minutes:

– 1 minute Wall Ball Shots (20lb)
– 1 minute Sumo Deadlift High-Pulls. (75/55/45lb)
– 1 Burpees (substitute for 20in box jumps)
– 1 minute Push Press (75/55lb)
– 1 minute Seated Row (calories) or bent over row with kettelbells / sandbag
– 1 minute Rest
RINSE and REPEAT

All Pax got what they came for, and I personally witnessed men doing the hard thing when they didn’t feel like it.

We all played a part in staying motivated.

It seemed by the last round everyone had finally figured out how to do the workout

With the time we had left, Yogi led a little mosey around the parking lot.

COT:

Prayer requests:

1.) That God work mightily in Yogi’s relationship with his sons, thay Yogi and his sons receive God’s guidance, peace, and grace in their conversations and in their heart.

2.) ECU Professor, T.D. Gribble (ECU Martial Arts director for ~20 years)
His parents were killed for unknown motive. Suspect was apprehended by T.D. (Who is a follower of Christ, and the only reason I believe suspect was shown mercy)
T.D. and his family need prayer for this unfathomable incident
I don’t even know what to say to him, and usually I can text him for whatever.
(Will post in 3rdF Prayers with news article.)

Praise:

1.) We are well able to do what God has called us to do TODAY

Announcements: several events upcoming, see Slack for details.

It was honor and a pleasure for the opportunity to lead in my region having not close to optimal conditions.
Love all you guys and appreciate the love back (but you ain’t got to love me back aye )

MIAGD and as Coach Mickey says, “Don’t be a BUM!!”

– Punch Out

The post 202522 Q’d by Punch Out appeared first on F3 South Cary.

We had a visitor from ENC and a couple of PC bros join the LnL fun this morning. Quick disclaimer, no flag, mosey out. Wait the flag arrived and so did Jigglypuff, the pledge. Over to the lake for a warmup but no swimming.

Pearls on a string aka dopes on a rope was the plan. The pax were confused as we passed the casa’s de IC and Wings, but YHC had better plans.

Squats
American Hammers
Merkins
,
Hello Dollys (in the Fleder driveway)
Elbow 2 Knees
Y-Squats

Jack Webs
Outlaws
Elbow 2 Knees

Squats
Merkins
Irkins
Travoltas
Heels to heaven

HAND!

DDD-222, HG25 4.19, SCary Picnic 4.27. Reminder that we are not promised tomorrow, MIAGD men! The peace pipe was puffed and passed.

The post 202518 Q’d by Kitty Litter appeared first on F3 South Cary.

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.

The post 202510 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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!

The post [aostonecutters] 202509 Q’d by Astro appeared first on F3 South Cary.

Back in ’17 the only Tuesday workout was Field of Dreams until an up and coming rising star, who would one day invent the Maynard and another day invent South Cary, planted a flag at Kids Together Park and using the music theme would name it Flirtin with Disaster and give us bacon at the first hard launch of the site.

To pay hommage to the history of FWD YHC decided to repeato his first Q. You can read about it here: og.f3carpex.com/pick-up-your-6/

Jack Webbs was the name of the game.

One major modification that was NOT beneficial to us in on the bridge we swapped out crab movements and instead did Balls to the Wall Shoulder presses (1) to Aussie Mountain Climbers (4). We got to 4 or 5 and the Qs shoulder would have preferred stopping at 2!

When I gave some instructions there was some gasps but one hero in the crowd (it was dark not sure who – Useful or Dumas I think?) said it best (I’m paraphrasing), “Wow those are gonna suck, but I’m excited to do it” YES! You get it!!!

Ok then we came back and the Q asked if anyone has yet to Q before and Deet stepped up so YHC put him in the middle of the circle, instructed him on how to call an exercise, and then let him loose! He killed it! We then gave his 3 praises and 3 improvements to work on.

He’s now ready to Q! One of you spreadsheet box checkers can probably check a box if you get him signed up. It’s a very warm lead hah!

GREAT morning with these guys, really enjoyed it! Loved the full participation by everyone. Bubba gets a shout out for his last lap sprint so he could get a BIGGER rock. Atta boy!

MIAGD!!!

The post 202507 Q’d by Shut-In appeared first on F3 South Cary.

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!!!

The post [ao-mon-88mph] 202506 Q’d by Sherpa appeared first on F3 South Cary.

11 arrived at the flag at 0630. There was no known Q and no DR Q in sight. Only one man could fill the same colored shoes at such a moment, Yogi SPOKE UP! We moseyed to Java Jive for a warmup/wheel of pain/circle of grunts. It was a Q school of sorts. Then we moseyed back to the flag for 1 Mary call by the advertised Q, who was at the mailbox. Extended COT with three monologues. MIAGD!

The post 202504 Q’d by Coxswain (Boro) appeared first on F3 South Cary.

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.

The post [1stf-convergence] 2025-01-01 Q’d by Jigglypuff appeared first on F3 South Cary.

14 booters and 1 runner helped cap off the 2024 Ambassador Tour. We paid respect to each sub region and the number of AOs in each. X and Y squats were crowd favorites. 2 Hello Dolly’s in IC Lights driveway thrown in for good measure. Prayers for the family of The Commish. Always an honor to lead.

The post 202428 Q’d by Term Paper appeared first on F3 South Cary.

Q: Why don’t you ever see Santa in the hospital?
A: He has private elf care.

10 PAX braved the cold for a Christmas Dad Jokes themed workout. It was great to have a special guest among us.

Merry Christmas, MIAGD!

The post 202423 Q’d by Spade appeared first on F3 South Cary.