Was there ever a doubt? Good crowd today as Pinto led us up and down the many stairwells of Waverly.

1 site Q was in attendance. He must have been enticed by the preblast.

Renaming of Chipper’s 2.0 at COT. He will from this day forward be known as Lithium.

Strong work and great fellowship this morning. Pinto took us out with some powerful thoughts. Men need to be around other men, and if you are struggling with anything, talk to the men around you.

Expecting big numbers next week with a Peak City invasion of JRI.

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What’s Up Scary!

A very pleasant morning it was over in the land of up lighted $2M+ houses, pineapples and doggy treat vending machines (WTF).

21 gathered for the ME and I was thrilled with the group of men who decided to join me at JIU this am. A solid group of guys I wish I saw more often (gotta get over to Scary more often).

Started with a 1 mike pre run with Amway, Astro, Chipper, Kitty Litter and Home Grown. EHarmony was out on a ruck.

Pledge.

Standard Warm Up.

Mosey to the Big House Neighborhood for Mr T. We found some hills along with our inside voice (even Yogi and me) and worked the T along with a POS.

We all (we almost all) did 5 burpees every time the words What’s Up were said. I think we did about 40 extras.

Back to the park for a flawless Motivator.

Wrapped up with a set of 140s. Joe Smiff was confused. I really miss both Joe’s and JP’s voices. Smooth.

COT.
21 Pax.

Praises for a young Hank (middle schooler friend of Fleder family) who just wrapped up Chemo for his cancer. There was a big celly. God is good.

Prayers for Yogi who is working through some family and personal challenges. Keep your head up, Yogi!

Closed with a Prayer for Friends.

HGTV asked me to share some wisdom. For me, its be yourself and be thankful for the great stuff we have with our F3 Community. It’s the best.

Later
MIAGD.

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A small but great group of PAX gathered under the bright lights of the Ritter pavilion for another promo beatdown. Pledge first, then mosey, followed by warmups.

Thang 1 – 3 minute AMRAP Rock Your Body to get warmed up and muscles working. This was accompanied by Backstreet Boys “backstreets back” and seemed very on theme with the work.

Thang 2 – pyramid complex(6,8,10,8)
Single arm swings
Cleans
Clean support Lunges
Should press
Complete number of reps for each exercise on one side then switch to other side working your way up in reps and then back down. Some themed music here….Swing, Swing by All American Rejects. Thunderstruck by AC/DC to honor the Q from the prior morning.

Thang 3 – 4 x 6 complex repeat x4
Goblet squat
Squatted bicep curls
High pull
Kettlebell handle pushups
This one caught up. No themed music to match any of the exercises….got lazy!

Thang 4 – 5-minute AMRAP
5 clean and press
5 pushup with plank pull through between each pushup

Quick farmers carry

Thang 5 – Squat challenge
Weighted Squats in coordination with “Green, Sally Up” by Moby

Finished with weighted toe touches and hollow body hold (unweighted).

The PAX hung in there and all got a good seat in this morning. Was this the high quality Groupon style Promo workout they were looking for? You’ll have to ask them!

Reminder of Respect week next week and Murph challenge.

Thanks for the opportunity to lead this morning fellas!

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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.

The dome held surprisingly well. We walked around and found 9 covered stairwells. Spotted a 10th but didn’t traverse it. Oofda picked up some trash. We should have been safer crossing Kildaire. Solved numerous world problems.

The post [ao-tues-justruckit] 2025-05-13 Q’d by Hermes appeared first on F3 South Cary.

1 ran for 8 while 5 got set up for a kettlebell Q.

As the clock struck 545am the new Bishop of Rome Pope Leo Sbarro XIV descended from the royal black 4Runner carriage. Great tunes of joy and praise by “The Cathedral Singers” accompanied him to the awestruck dismay of the PAX Cardinals who awaited the beatdown.

The Pope, still shocked that he was selected the night before proclaimed to himself “Every great religious leader must remain in peak physical health to care for their people he is entrusted with!” And with that, kept his promise of the Q sheet as it was written.

Upon arrival he blessed them all with a “Peace be with you” and requested Cardinal Adjacent to lead in stretches while he prepared his pulpit for exercise by removing his cap and gown. Scriptures of Yore were passed about to the Cardinals (repeat workout from Hulkamania) while Christian hymns of Pope Sbarro’s Apple Music entertained the crowd. A late Cardinal quickly joined in although missing the grand greeting but picked up in lock step with the others.

As the hymns ended at 45minutes The Super joined us for a prayer and we collectively broke bread and wine with the PAX of Slippery When Wet. Many of these men were confused and tried to avoid eye contact with his holiness. It’s clear they do not regularly view the scriptures of slack and perhaps are still puzzled as I write this. It is clear, there is much work to be done to spread the good word.

For one final time. Peace be with you, and bless others today.

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Solid discussion about the lack of challenge modern people have in certain areas of their lives. Us F3 folks do a pretty good job of embracing physical challenges. But what about embracing other challenges like relational, emotional, parental, etc.? I know I need to do better in some of those areas and dig in more. Do you?

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An assortment of upper body and core focused exercises were executed throughout Ritter Park. Some Murph prep was also completed to ensure the PAX are ready for Memorial Day. Finished with some stretching. A good overall workout with zero running.

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6 showed up for the Wednesday night meetup at WELD. YHC arrived first so I have the honor of writing the backblast. Good discussions about work, life and AI were enjoyed. Beautiful spring evening.

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