Seven this morning for what was deemed by the pax as a very structured KB workout. Three thangs with a bit of something for everyone in terms of exercises.

The site Qs thoughtfully arranged to have the parking lot blown clear of leaves for the ultimate in premium pavement. We learned that Mama’s Boy’s grandma makes a mean prime rib for Thanksgiving (has for years!) and traded high end coffee stories while sipping excellent brew. All in all, a first-class experience that awed the Carpex and Peak City visitors for its near flawless execution.

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10 for a single loop around Summerwinds (pre-selected prior to Chops’ posting yesterday). Red rover played twice with the JDI crew. YHC may not be invited back to Q after nearly taking out a site-Q. Will take my safety training over the holiday break.

Something announced about a Maynard and Amway’s attempt to get anywhere near third place in the SCaryest Man Challenge.

Prayers for our kids and families in everyday life and as we go into the holiday season.

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The PAX mosey’d to Java Jive for warm-ups and a plank catch me if you can. Next the PAX traveled under the Kildaire bridge in search of rocks and man did we find them!
Moseyed back to the flag for round ring of Mary.
Cauliflower is looking strong these days!
Great group of men!

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It’s only cold if you dress wrong and don’t have a blowtorch. Thankfully, 12 walking tiramasus (plus Bluewater in shorts) leveraged Shipyard’s blowtorch and didn’t have anything to worry about.

Warm-Up, 100 swings, then (in an effort to zag from the tabata trend) I went with a traditional, count-every-rep, full-body plan.

Announcements: Christmas Party, Freed to Bleed, Healing Transitions Leaves

Prayers: All those affected (directly and indirectly) by the incident at SE Raleigh High, plus (as always) many unspoken

Thanks for the opportunity to lead. Pop punk playlist in the comments. Awesome to have 13 folks show up on such a cold morning.

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38 posted at #ao-tue-dtp. SCary came to Peak City for a slightly Halloween-themed scavenger hunt. About 2.5 miles were covered by most, Franklin’s portopotty was visited, Term Paper dressed as a go go dancer, and half the teams found the pineapple. 10 Ruck This Way’ers joined us for COT. Big attendance for coffeeteria (thanks to the SCary guys that brought their carafes). Thanks for a great morning, Apex!  Happy Halloween

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Lots going on this morning at SWW. All kinds of EC variants, run club, bootcamp, downrange posters, and an FNG. Congrats to Fruit Loop on that first EC run…as a result of showing up to the workout at the wrong time.

Mission, core principles and disclaimer given. For the ME we moseyed over to Java Jive while the run clubbers cleared out for standard warmups.

Thang 1 was about a mile loop with stops at every left turn off for 10 CDDs and 20 monkey humpers.

Back to Java Jive for a standard Dora with merkins, squats and LBCs…but had to close out all of one before moving on to the next exercise.

Then moseyed back to the flag just in time.

Announcements of all the things on Saturday. Prayers for the marathoners, Israel, Ukraine, and Maine.

Welcome FNG, Tablets!

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Today we celebrated fellowship and life.  We started off with the pledge and then headed off to the medical building parking lot for 20 SSH’s 20 Sir Fazio Arm Circle’s and 20 over head claps.  Next the Q decided to keep it simple.  We did round 1 of escalating 4 corners. 10 LSF’s 10 LBJ’s 10 Boat Canoes 10 WW2’s 2 more time around increasing by 10.  Round 2 very similar but changed the exercises to Merkins, American Hammers, Squats and Freddie Mercurys.  Next up we moseyed back to the flag for COT

It has been a year since I collapsed with Cardiac Arrest. So grateful for the quick actions of @Trickle and @Hermes and all of those who were there this time a year ago. I am so grateful for F3 and how it literally has saved my life is so many ways. The fellowship that we have is incredible and I truly cherish every moment with each and every pax. My family and I are so grateful for the support that this group of men and their families has given to us over the last year. Thank you

Prayers for Kirkland’s Dad Ben that he may have a speedy recovery from surgery and prayers for Crockpots BIL who is struggling with alcohol addiction.

Peace out!!!

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The Cleaver’s cleaved. And the bootcampers seemed to really enjoy, really embrace the medley of burpee variations on the docket. All men gave it their all. But it seemed there were a few complaints about the rough pavement in Scary; some heavy breathing, not much mubblechatter. The Q witnessed a coupla times PAX bent over heading toward the bushes. But all in all we survived the following:

5 pump merkin burpees x 5, up the stairs for Superman’s 5 i.c. Then sets for 4 pumps, 3, 2, and 1. We moved on and did a few new combinations: Pike Burpees, Elbow-back burpees, Bear crawl burpees, Plank Jack burpees, Box jump burpees, and we ended ended with some Navy seal burpees. The PAX did a  coupla hundred or so merkins, all in. Maybe 80 or so burpees? Each burpee was always finished with a standing tight core movement- either a left/right knee up or a left right twist to finish the burpee. Sadly, we did not get to our Creeper burpee. Perhaps next time. Back in time for a few minutes of Corkscrew crunches (circle the legs, getting hips off ground) and some Tombstone crunches (circling the upper torso with shoulders off the ground), doing each in both directions for proper form and balance, of course.

COT was quiet for prayers and praises. And that’s ok. At a minimum the PAX were reminded that COT is for sharing, in trust. All men have stuff on their hearts, and they work thru the stuff in their own way. We must, as Q’s, continue to offer a COT setting, continue to offer that moment to the PAX where they can share, they can offer up lesson’s learned by sharing a story in their life. It’s free counseling, free fellowship. The ability to have F3 in our lives, to take a active role in our region, our AO’s was our reward.

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The pax headed south for a change of scenery. Right on Kildaire, right on Penny, right on Ederlee, right on Tryon, right on Kildaire, right into the parking lot.

Solid turn out boys!

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17 PAX came ready for Form Week. YHC could not think of a better way to celebrate proper form than to deconstruct the Burpee!

After a quick warm-up, the PAX moseyed to the bottom of “Up around the bend” Strava segment (apparently there’s some sort of competition that SCary got roped into).

The Thang
Deconstructed Burpee at each corner around Lowe’s Food; 10 squats at Cary Pkwy/Thurston Dr, 10 leg thrusters at Thurston Dr/Wellingborough Dr, 10 merkins at Wellingborough Dr/Tryon, 10 leg thrusters at Tyron/Cary Pkwy.
Decreased by 1 on each lap for 4 laps.

Thang 2
Planned on some rock work to deconstruct the Rock Your Body, but ran out of time. But at least we got the 3 mile minimum in!

Mary
Plank work for about 3.5 minutes (apparently that was about 3 mins too long for some of the PAX…

Thank you men for allowing me to lead this morning!

Prayers for Oofda’s fam, Moore fam and MB’s friend Phil battling cancer.

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