Great discussion on Virtuous Leadership today. Questions discussed included:

Am I a virtuous leader?
If no, am I becoming one?
Can a man be accountable to himself?
Where am I in the development process as defined by Qsource? Get Right, Live Right, Lead Right, or Leave Right?

It was an honor to lead today. I hope each of you came away with something that helps your day be a little better

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Moved from the shelter to the parking lot because it felt more like outside. Disclaimer at 0545. By 0546 we took a quick warmup mosey followed by the Red Ryder Perfect Warmup.

Circle up, start the playlist. There was one exercise per song. Exercises were squat thrusters, figure 8s, clean & press, lawn mowers, WW3s, halos, single leg RDLs, KB merkins, curls and plank pull-through. One PAX was always farmer or rifle carrying to the end of the parking lot and back. Each exercise was AMRAP, when you needed a break you completed 10 KB swings before resuming the exercise.

YHC took us out in prayer at the end of COT. Always thank the Sky Q for the accountability that we have in each other, as well as the health and ability to get after it in the morning. Video, playlist and NMS in the comments

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Well we had a great gathering @stonecutters this morning including a first time appearance from @WebMD. We started with our typical warm up of side straddle hops, jump squats and S. Cary stretches. During the stretches I asked everyone to think about the following. Just how we plan projects with the END in mind first, what we want the end result to look like or features we want it to have, think about how you want people close in your life to speak of you at the end, as a eulogy.
We grabbed some river rock coupons and proceeded to walk while we did some arm circles, Seal Claps, punch waking, and nut crackers.
Off to the next lot we partnered up with some sevens at each end of burpies, V-Ups, and partner merkins in the middle. After some singing and karaoke shuffle to the blocks we worked out the arms with several curls, presses, and rows.
Over to the picnic tables with step ups, snow angels, heals to heaven, and lower back stretching. Then some balls to the wall before finishing with some final stretching and discussions. We can all think about our walk with God while we are here and how we want to be remembered by our loved ones.
I appreciate @HGTV for organizing Honor & Respect week!!

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Stallions for 5.15, Colts for 4.5, Clydesdales for 3.5. All got better.

5 or 6 for Astro led core EC with Plant, Page, Bonham and Jones serenading

Quota finally got named

Hermes was not there so I don’t have my tail.

Prayers for Henry

Just say Yes when you might feel like saying no, to your kids, your M, your co-workers, your friends.

MIAGD

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Guest Q for Respect and Honor Week on invite by HGTV
15 minute warm-up
Pickle Run followed by X 20m Lunges, drop squats, caterpillar merkins, Side shuffle, forward skip, karaoke, bear crawls, Irkins, dirkens

ME: PAX paired up to tackle below exercise stations. Total 20 reps per team followed by carrying the various coupons around pickle.

1. 50# Battering Ram swings w 95# litter carry
2. 20# wall ball w 25# MB slams
3. 40# SB strict press
4. 60# SB power clean
5. 80# SB dead lifts
6. 100# KB Dead lifts
7. 35# DB merkins
8. 30# ruck pickle run
9. 15# Sledge Hammer Strikes.
10. 80# MB over the shoulders.
11. 55# SB water can high pulls

Great crew this morning willing to mix it up on some new movements with zero complaints!
Enjoyed the camaraderie at trunk coffee!

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12 Booters, 6 Runners, 7 Coupons
6 teams of 2, 4 teams of 3, and 2 teams of 6
The bootcamp was a lot of running in circles and sometimes carrying coupons. Team 2 beat Team 1 with 28 laps compared to like 7 or 8…but I trust their score was accurate.

OK enough about the workout. The best part was after we took off from the flag. As we circled the lot @Term Paper looks to the paviliion and sees a group of guys and says, “Oh look there’s some guys, wow they are even doing the pledge…..and have a flag!” That’s when pax politely filled him in that that was SWWINGERS! Bhahaha!!

It was a great morning – well the company was, the humidity was NOT. Make it a great weekend!!

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9 PAX joined 00Pope on an adventure of a lifetime to the Ritter paevillion. Upon arrival they were met with the task of playing Yahtzee!

Dice were rolled, cinderblocks were lifted, a lot of penalty burpees were had. Cauliflower is still the most competitive of all of us.

The playlist was perfect because nothing happens in F3 by accident.

We worked out, we fellowshipped, we prayed at the end.

If you don’t have someone to talk to or share with, find a trusted friend. If you don’t have one – I’ll listed for as long as you need. We all need someone to talk to.

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The rain Gods were kind to us today and the Heavy metal Gods were out with a playlist of 1980s British and LA bands good enough to make you wish you still had your mullet. We hit the shoulders and legs pretty hard today with some farmer walks in between. I’ll probably be sore tonight. Great workout fellas and thanks for coming out.

The post [ao-wed-hulkamania] 2025-05-14 Q’d by Flounder appeared first on F3 South Cary.

18 tacos ordered. All by Astro. Y Guides recapped. Lochmere lake algae bloom subsequent off-gassing has ZERO correlation to IC’s weekly fertilizer program. There ARE places you can still get lunch for $5. Making Lunch Meetings Great Again. F3.

The post [wellness] 2025-05-13 Q’d by Astro appeared first on F3 South Cary.

A strong crew came out for YHC’s first time Q’ing at 88 MPH. Appreciate the support! 3 early risers did an EC Ocho. Awesome job @Amway, @Promo, and @OTW! Hoppin’ John slept in and did the Ocho during the ME, still very impressive . The bootcamp started with a mosey to Whole Foods for the warm up. Then, we headed to the CSAUP parking lot. No bagpipes this morning, bummer. We did bear crawls, crab walks, sprints, merkins, burpees, star jumps, WWII’S, squats, and so forth. It was Vanilla. It was adequate for a Monday!
COT – Respect/Honor week coming, Salamander game get tickets! Prayers for Sanka and his possible pastor job, prayers for Yogi.
TY gentleman for the opportunity. God bless!

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