26ish PAX took the fight into the championship rounds… they sat on their stools after every round, knowing the fight wasn’t over…
But something happened… the weight didn’t get lighter, but every man started to make the fight his own… and we went the distance! If you remember, Rocky only desire was to “go the distance,” or as we might say, “suit up and show up.” —-

And that’s what YHC saw, FNGs giving it their all, veterans getting that 1 more rep…

________”The more you sweat in training,
the less you bleed in battle.”_________

It may have been a “Fight-Gone-Bad” so that you might have joyful day, in full armor.

THE THANG:

5 Rounds For Total Reps in 29 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Announcements: Tomorrow at 2pm #3rdF @hermes we take care of landscaping for others.

Tomorrow The SASQUATCH in F3ENC (Greenville, NC) — 10 mile with beatdowns CSAUP , runner or rucker options

NewBreed BJJ Competition at Raleigh Fairgrounds tomorrow -YHC’s team, Kai Thai Academy is competing , several first time competitors… #Accelerate

TClaps – 3 FNGs came from Wilson, and 1 all the from Greenville ENC ,one of YHCs closest @BullFrog F3 ENC

@Renfiled (Co-Q)- wouldn’t have been set up without this man – agreed earlier this week to help YHC around an injury, while managing his own injury

MARY — that was @hermes – thank you sir

COT – several prayer requests… Bubba and his ex-wife dealing with tremendous loss… Unitard having shoulder surgery… injured and recovering PAX…a friend of Dart dealing with the loss of family member…Road House’s wife managing a lot of unpredictable movement and turnover in her company…

And PRAISE — for all those that made it out! And for grace and mercy.

@Amway – thank you for this opportunity to get more acquainted with my region — F3 SCary — it was an honor

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Record shattering day at the escalator. We unpacked 1 Paul 5 1-10 and had a great conversation on leading the flock, being the flock ourselves and humbling ourselves to live one another.

If you haven’t been to the escalator lately, you haven’t been to the escalator. Honored to facilitate this morning.

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Hard and heavy on both fellowship and accountability in our discussion topic of HONOR. The Code within this F3 group of men that we all subscribe to, what we’re always trying to achieve by picking up the 6, encouraging guys to do more, do better, getting involved in stuff, to always to increase quality in whatever they do…you really can have it all in F3. The definition of Honor is different for different men. And its definition has certainly changed over the centuries. But one thing is certain. This group we’re in, and the F3 code of conduct that is stronger in our hearts because of it, holding each other accountable, pushing to always do better in sport, family, community and relationships in general, is a true gift from God to us. Make America Honorable Again. Peace out.

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3 for Run Club and 10 for the All Star break workout/fun of the week. Most of us have our favorite baseball movie, a favorite team to raise our blood pressure, and maybe even a curse we swear that team will break one day. This morning we changed things up and added a 4thF FUN.

We started with the Star Spangled Banner. We had a ballpark themed playlist that traveled with us. Let’s mosey around the park, paint lines in the front lot, then find our way up the front field for warmups. Look at me, I can be….Centerfield SSH, IW, GM, Calf Stretch. Mosey to home plate.

The Bad News Bears! Bear crawl to 1st for 5 burpees, bear crawl to 2nd for 5 monkey humpers, bear crawl to 3rd for 5 burpees, run home for 5 burpees.

To the Sandlot! The Beast stole our ball and if we do not get it back we are in big trouble. I tossed it to French Lick (Coach) and off we go. Run out the back of the park up the hill back around to the alley and to the biggest pickle in SCary! Now pickle the Beast! 6 exercises were merkins, Hello Dolly (A League of their Own), squats, Rosalita, CDD, Burpees. We got the ball, now it’s time for some fun!

To the back ball field, to find the bag and bat, that I accused the random wandering guy of stealing on our mosey. He was not entertained! Play Ball!

Team 1 bats, team 2 to the outfield. You get one ball and one swing. If you miss you do get a mulligan. The ball must hit the outfield grass in the air. While on deck you hold peoples chair.
No outfield hit – 10 burpees
Outfield but caught – 5 burpees
Outfield but not caught – 5 burpees defense
Home run – 15 burpees defense
Once everyone hits you switch sides, not like SWWingers though.

Mosey back around the lots to hit 2 miles and then steal home. Back to the flag for Nolan Ryan’s and Homer to Marge. HAND!

My M thought I was crazy for wearing baseball pants and my F3 Agents jersey to a workout. This was one of those F3 moments that you just can’t get in a gym full of fern people. There were bad swings, laughs, crushed balls, and even a Sports Center top 10 catch! Monday started with some madness and Friday wrapped up the weekdays with some fun. Yes it’s about fitness in the gloom but it’s also nice to change things up and smile a little while doing burpees. It truly was an honor to Q yet again. MIAGD!

Prayers for Bubba and family and all those going through tough times.

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15 men showed up this morning under the pavilion to talk about things. The plan was to discuss possessions. As what normally happens at the escalator the conversation dictates itself and we ended up with some heartfelt dialogue on connection.

We all show up to F3 for a purpose. We are all better for it. Check in with one another and grab a coffee or beer sometime.

Welcome to our newest PAX Schwinn!

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BRR training season has officially commenced! We did hill repeats and merkins.

Announcements: TCP Sawgrass Sunday at 2pm. AMBRR Half Mary. Sasquatch CSAUP in Greenville in case you’ve always wanted to workout in Pitt County in late July.

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We contemplated one of life’s oldest and most basic questions: Who am I? From there, the conversation went in all kinds of directions. We talked about what makes us human, what makes us different from animals and inanimate objects, Genesis, AI, advancements in medicine, artificial organs, clones, souls, consciousness, humility, love, and more. Thanks for a great discussion today fellas.

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Five boot campers and 2 run clubbers showed up this fine Friday morning. We moseyed over to an office building lot I haven’t visited in a while off Crescent Green. After a quick warmup, we lined up for a set of 1st and 10 set of 11’s for 100 yds of fun. Started with the popular Motivators on one end and merkins on the other. Next, we ventured around to the back of the lot at the base of the stairs to the parking deck lot. Another set of 11’s, with squats at the bottom of the stairs and WW1’s at the top of the stairs. A nice jog back to the flag for a just in time finish.

Announcements for 1776 Convergence next Thursday at Ritter. Prayers for relationships, traveling and families. Great to be out there with you guys this morning! MIAGD!

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Near record numbers for an escalator! Today we discussed success, what it looks like to each of us, how our perception and others perception impacts success and what part vanity plays in all of it.

Great conversation, each of us added our thoughts and experiences. We ended with some passionate stories that some decided to share and a great reminder that the image and items of success are ultimately worthless and can be taken in a moments notice.

If you are a believer: chase him like he chases us. If you aren’t, and have questions reach out and we can discuss.

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6 boot campers, 5 runners.

Runners covered ground for Henry.

Boot campers covered ground for Jerome Powell – We addressed the 11 rate hikes and 525 basis points that has brought us from a .25% to 5.5% federal funds rate.

Mosey
Warmups
Mosey
Partner up for accountability
25 Merkins
50 Squats
75 LBCs
75 LBCs
75 LBCs
75 second plank hold/chill cut
50 Squats
25 Mountain climbers
25 Merkins
25 Mountain climbers
25 Merkins

Parking lot run in between each rate hike
2.5 miles covered

Prayers for many, grateful we get to do this fellas. Help out someone today. Make it a great day.

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