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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Glorious Friday! Makes you want to say “how fine is the grind!”

10 solid HIMs for 5 rounds of exercises.
Baseline reps for each round:
– merkins X 10
– goblet squats X 15
– swings X 10
– overhead press X 10
– deadlift chin raises X 10
– cleans X 10
– kettlebell marches: 20 seconds.

Run the pickle after each round and then roll your D20 dice to see what you add:
1-5 = +10 reps & 20 seconds
6-10 = +6 reps & 10 seconds
11-15 = +4 reps & 5 seconds
16-20 = +2 reps & 0

Simple and effective. Mary at the end + suitcase grip strength laps.

Grateful for this group and F3. Prayers for travels and mercy all around.

MIAGD & PDBIYL!

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We honored Oofda’s 6 year F3 Anniversary by visiting 3 parking decks. Because you know he has that…..

We chatted about all the things he has created in this region including parking lot coffee, SWW, big hair, legendary travel.

We also did some indigenous people bear crawls, some balls to the wall and a little Dora.

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Chilly morning started with warm up jog and series of planks, bad jokes, and merkins.
Thang -1 merkins, squat, lap, repeat
Thang -2 lunges, bear crawl w/ merkins, repeat
Finished with Mary

There were announcements, I think, I heard something about bowling, and a Cary PBR ruck

Please pray for @Nugent and his family as his Aunt’s funeral is today.

MIAGD

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2.51 miles total.

Warm Up: SSH x20 IC, IW x20 IC, Sir Faz F x10 IC, Sir Faz R x10 IC, Merkins x10 OMD, Downward Dog, Calf Stretches, Cobra, Runners Stretch, Mtn Climbers x10 IC

Stop at the flag for the Pledge to make sure the PAX know I love America!

Thang 1: Run Jacks. Partner Up for 2nd F and accountability. Run a loop, then Merkin x1 LBC x3 Merkin x1. Repeat, incrementing to 2-6-2, then 3-9-3, etc., up to 10-30-10.

Thang 2: Rack Em Stack Em (Pain Train) around smaller loop. 1st Station: Burpees x5. Station 2: Carolina Dry Docks x10. Station 3: Squats x15. Station 4: American Hammers x20 IC. Run to first station and do the exercise/rep count, then back to start. Then back to station 1, then station 2, then back to station 1, then back to start. Then 1-2-3-2-1. Then 1-2-3-4-3-2-1. Pick Up the Six.

COT:
Raleigh:
1) Uncommon Bonds 2/11, about building deeper friendships. 9:30am-12:30pm in downtown Raleigh. I’ll post the link for signup in 3rd F
2) The Mule CSAUP 3/11
South Cary:
1) Picnic 4/16
2) Highland Games CSAUP 4/15
3) Others before then, including family bowling. Shut In was working the calendar backwards. Moral of the story was to check Slack.

Prayers for NRA’s friend dealing with prostrate cancer for a second time, smaller F3 regions, praise for pre-run fellowship.

Shut In took us out.

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Not even a minute was wasted today, even the the pledge was in plank position! Twas a glorious morning at the Sheppard in the gloom. 3 ECer’s & 1 dog walker. Thang 1 – 6×6 alternating between merkins, squats, finishing with a burpee surprise. Thang 2 was a group of 3 exercises to challenge the human body; LBj’s, various flavors of merkins, then sets of European get-up’s, & repeat. Final thang was a quick partner dora where all the type-A’s feverishly counted to 100 while the Q took time to promote that tonight should officially be pizza & Step-Brothers movie night with your family. Will this beatdown ever end you ask?…NO, time for Mary. WWII, more Canadian get-ups, and American hammers.

Honor to lead today fellas. Coffee was organic & hot. Prayers were said. Make it a great day!

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South Cary welcome’d 17 PAX to it’s first Q school of 2023. A truly multi regional event with reps from Peak City and Carpex adding to the PAX. We had 1st and 2nd and Ambassador leadership present to round off the mix.

The mumblechatter was strong. The Mission, 5 Core Principals and many components of F3 were introduced to the PAX. Things like WHAT are the roles of leadership / HOW are they organized, WHO are they, do they do anything more than hassle the Q during a workout? Other concepts were introduced like WHY are there 3 “F”s, WHAT do they mean to a man and how can they be incorporates into one’s life like leading a workout or fellowship events, or leading events to help others in need and being mindful of “LIVING THIRD” (a concept the Q wanted to get to but ran out of time). More stuff reviewed like how to lead an exercise, counting cadence (or alternates). Finally, we reviewed WHERE to find more information on HOW to lead, how to SIGN UP to Q, for other stuff, and also HOW did this F3 thing start and progress.

The Q plans to lead more of these NOT to build stats but purely to meet a goal of invigorating the PAX, to fulfill the mission of F3.

There are a handful of guys leading us in “behind the scenes” stuff, namely this website and scheduling, online data, logo designs, yikes there is a ton of stuff. Shout out to those guys. They are working on a CALENDAR page for for now here are some milestones fast approaching…

ANNOUNCEMENTS:
1/27 – Green Level launch (F3 Pivot and crew)
2/2 – F3 Dad’s of Carpex -something going on there, ck with MamasBoy
2/24 – Bowling night (Badda)
2/25 – Duck Donut Dash (TermPaper)
4/15 – Highland Games CSAUP (LifeAlert)
4/16 – SCary Picnic at Ritter Park (AO: SWWet)

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Great start to Monday. No snoozing to the ALARM, instead woke up to two rounds of Arm Legs Abs Rrrrs and Mmms. Performed 30 reps each, second set with Coupon. Followed up with my new favorite, RoShamBo Burpees! Should have known we’d need a rubber match, competitive group!

Don’t forget upcoming events!  Bowling, Duck Donut Dash, and to train with @hermes for the upcoming games in April.

Also, prayers to @quiver and his family. May they travel safe, enjoy time with family, and remember Brian.

Solid work today gents!!

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Since I was away for my birthday last Saturday, I considered this my one-week-late birthday Q. I’m 43 now, and that number is one of the most significant numbers in F3. That significance was the basis of this morning’s workout.

We kicked off warmups with 43 side straddle hops in cadence and then a few other exercises plus some stretching because I was still feeling sore from Hulkamania on Thursday.

For Thang 1, we talked about how leaders only need to be “43 feet” ahead of the people who follow them. I had measured the fence posts next to the big Lochmere lake and every 5th post is about 43 feet, so I led the PAX 43 feet at a time, calling a different exercise at every 5th post. There were about 10 or so stops along the way, and exercises included merkins, squats, big boy situps, side situps, reverse crunches, dips, etc. The last station was, of course, burpees.

For Thang 2, we talked about how the founders of F3 noticed a lot of guys joining who were 43 years old, and they determined that 43 is the age where men have reached the point in their lives where they have a lot of AUTHORITY, but very few have taken the RESPONSIBILITY to actually exercise that authority by taking the lead. Invigorating men to assume that responsibility of authority by taking on leadership roles is what F3 is all about.

So, for THANG 2, each PAX in attendance got to practice taking responsibility for their authority and leading us in an exercise. Starting on one end of the pickle (at the bottom of the hill by the disc golf course), one PAX would call an exercise of his choice. Then he would delegate responsibility to the next PAX for the next exercise. Then we would mosey to the other end of the pickle, which took about 43 seconds, at which time the newly designated leader would call his exercise. Then he would delegate responsibility to the next PAX, who would lead us on the next 43 second mosey back to the other end of the pickle and call his exercise. Then he would delegate the next guy to lead, and so on, until every PAX had a chance to lead. Each leader essentially stayed ahead of the group by “43 feet”…meaning the 43 seconds he had to come up with his exercise.

There were a lot of announcements and praises in COT. This region is catching fire. There are so many things going on, and so many men have been stepping up to lead in all different ways. We thanked the Lord for bringing this group together, giving us the conviction to keep showing up, giving us the mindset to step up and be leaders, and allowing us to take that mindset into our families and communities.

MIAGD.

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Beautiful morning in South, south Cary. Started with some stretching before moseying down 10-10 road. Did some hill repeats – mosey down – jump squats – run up – LBCs. Made it down to the Aliance church and ran perimeter doing merkins at stop (doh!) street lights before heading back doing the same things. 3 miles in total.

Good fellowship at the end. Someone is producing T-shirts that say “I’m the worst archer in my house” for quiver. Probably relavant for most of us.

MIAGD everyone. Be grateful for the blessings in your life!

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