It is not enough to be busy; so are the ants. The question is: What are we busy about?” – Henry David Thoreau

After some upper and lower focused exercises we ended COT with this message. I’ve recently been questioning my spending habits. Time for some change with the M. What about how YOU spend your time?

LnL Divergenge coming up and sponsored by Kirkland/Sherpa. Get w/ them about a “lake paddle workout”. They promise you won’t fall into the “fresh” water.

Continued prayers go out to Bubba and his family. Family service scheduled for 7/21 for his son McGraw. Hermes has the details in COT channel.

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7 mighty men came to dominate this morning at Swingers

We opened up with a moment of gratitude silently reflecting on our blessings while we warmed up our backs shoulders and chests with sir fazio arm circles, good mornings, and other random movements.

Then we began the Tabata style workout

Seemed slow at first with the frequent 10s (some guys even had the audacity to squeeze in extra reps :)) breaks but overtime the real magic of Tabata began to reveal itself. Everyone realized that the body weight exercises were really just building up to The apex of the workout which was repeated rounds of man-makers (pull, curl, press) we found the second gear and the pickup style High tempo started to show in our reflections as we looked down into pools of sweat on the concrete and our inner beast was released.

We ended in a tight circle doing what seemed like an eternity of planks but everyone held form!

Prayers for guys traveling out of country with family for safety health and positive moments.

Praise for the ability to push ourselves

Remember to sign up for the AMBRR check slack for details

Tell your friends and let’s push ourselves.

Shout out to augmented for the EH to get back on the Q sheet after a short hiatus.

The post [aoswwingers] 202412 Q’d by PickUp appeared first on F3 South Cary.

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!

The post [3rdfescalator] 202412 Q’d by Sbarro appeared first on F3 South Cary.

Collaboration was on point today. Each PAX had a turn at leading the group through a series of workouts with Lil’ stones. Perfect morning, great chatter, and hot coffee afterwards. MIAGD!

The post [aostonecutters] 202411 Q’d by Trickle appeared first on F3 South Cary.

15 bros for a lower body/core focused day at the Hulkamania office.
Set 1: 20 Swings/30 sec Chill Cut Plank/10 Merkins; Repeat 5x
Set 2: 20 Squats/30 sec CC plank/10 Merkins/L RDL/R RDL/Tactical Lunges/Farmers Carry; Repeat 3x
Set 3: 20 Swings/30 sec CC plank/10 Merkins/Suitcase deadlift L/R; Repeat 3x
Close circle burnout round with lunge pulses and 1 minute CC plank with Eric Church “Springsteen”playing to take us home.
Country Jams (best listened to on a boat somewhere) is what the DJ had in store today (Zach Bryan, Morgan Wallen, Whiskey Myers & Shaboozey!).
Honor to lead this 5 star group; MIAGD!

The post [ao-wed-hulkamania] 202410 Q’d by Mayflower appeared first on F3 South Cary.

While it is not maritime law, it is highly recommended to have an ANCHOR when setting sail to new seas. This morning we forged our anchor along the way to the Shipyard to say Hello Dolly! No FNG so a quick disclaimer then the pledge and off we sail.

Mosey to the apartments on the hill. Start our warmup port side. GM, Imperial Walkers, SSH. Mosey to the starboard side for Sir Fazios and Seal Claps. Mosey into the rarely travelled loch. Pearls on a string ANCHOR. Alternating side squats, Nolan Ryan, Copperhead Squats, Hatching Butterfly, Outlaws, Rosalita.

Wait did we just happen to land in Shipyard’s driveway by accident? Hello Dolly in the driveway!

Repeato and a quick stop to finish our artwork. Mosey back to the park for one last round. Over to the ant pile for Mary. HAND!

Thanks for the opportunity to lead. AmBRR is coming? WGC? Prayers for Harold and his family after his quick passing. Split hot or cold coffeteria. Make it a great day!

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We read / discussed the meaning of a “Whetstone” relationship. Both in the context of F3 and larger.

This concept /component of F3 is more prevelant in other regions, but we were blessed to have a great discussion about mentoring, spiritual maturity, and violent break ups haha

Very grateful for the opportunity to serve and hopefully add value.

SYITG

The post [3rdfescalator] 202405 Q’d by Punch Out appeared first on F3 South Cary.

Today we had a little fun lifting heavy things.

We started with some CMU blocks and ended with sandbags.

And, of course, we finished up with some high quality stretching.

It was a great time connecting with the PAX and recovering from the 1776 beat down.

Thanks for the opportunity to lead,

-Breezy

The post 202405 Q’d by Breezy appeared first on F3 South Cary.

A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

The post 202404 Q’d by HGTV appeared first on F3 South Cary.

9 PAX joined YHC for the best kettlebell workout today in South Cary. We started with a 15 round EMOM which consisted of 5 KB Swings, 5 High Pulls and 5 Thrusters each round. After that, we moseyed for a breather and then did 11s in the parking lot. Curls for Girls and OH Tricep Ext were the exercises performed and carried the briefcase alternating hands each direction in between. We finished up with some pull-throughs, burpees and merkins. Sbarro pulled in right before COT and performed penalty burpees for being late. We only did 5 since he did bring coffee. YHC took us out lifting up all the spoken and unspoken prayers & praises.

Lots of stuff going on check Slack for more details

MIAGD gents!

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