Only two letters of the alphabet were needed this morning as our workout featured a whole lot of S’s and W’s and even more W’s.

Quick warmups featuring South Cary Stretches and an overview of the exercises to come.

We worked through those exercises at different parking lots, with the exercise names corresponding to the letters we were making in Strava art. Stifler’s mom’s, Star jumps, Squats, Side straddle hops. Worst merkins ever, WWl’s, WWII’s, War hammers, Wide grip merkins. Back to the flag for a set of Astro jacks because…..well, you know.

Of course the pax suspected something was up, but none could quite figure it out.

Many prayers were raised up. Announcements included Stations of the Cross at SWW on Friday, and the upcoming SCary picnic. No other representatives from any other events were present, so there’s probably nothing else going on. MIAGD.

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Robust group of HIMs this morning, including 3 from peak city (one of whom identifies as Carpex) to discuss marriage and being a good partner for your wife.

After a masterful preamble talking about the ways we are partner and the 5 love languages, things got controversial. A certain pax refused to weigh-in on ways he is a good partner because “it’s not a partnership, it’s a union”. After some back and forth we determined that it was somewhat semantics and that Union does not start with P, so partnership would be the framework…or else that pax was welcome to leave!

Good discussion ensued with many pax bringing positive contributions. Couple takeaways:
-leverage synergies – our strengths and weaknesses are not our M’s. That’s a good thing.
-show appreciation and gratitude for what your M does for you and your family
-learn your M and how she receives love and show it in that way
-communication is key
-quality time is important
-set yourself up for a good marriage after the kids are gone from the house
-do regular “check-ins” so you can get laid

Appreciate the insights and engagement, gents!

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7 at the Polleny Pavelion this morning.

We did a warmup mosey and then got to the thang.

Arm circuit
-tricep ext
-curls
-OHP

Legs
-gob squat
-lunges
-sumo squat

Core circuit
-around the world
-half kneeling chops
-bear pose pull throughs

15 reps of each exercise then do a farmer’s carry pickle. Went through the exercises 3 times. Playlist was classic rock.

Highland Games, South Cary picnic. Prayers for Petey, OC’s dad, YHC’s 2.2 and unity while car shopping. MIAGD, gents!

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10 campers and 4 brOchos hit the waves this morning. I had no elaborate plan but to see how many showed up and wing it. Pledge and we are off.

Mosey for a flying Ray warmup. Stop at BK to stretch it your way. Continue on to Whole Foods for some no fluff added standards. Continue on to the bottom of all hills and man did those baked goods smell delicious OTW!

Grab a coupon and a compadre. Mosey up to the fountains. Partner Dora with a twist. One does the standard merkins/squats/LBCs while the partner carries the coupon up and around the pickle. Everyone hit 3 carries each but counting was questionable.

Return our coupons to the bottom. Mosey to finish the sting ray. Back to the flag for Mary. One PAX’s signature was stolen so he had to think fast. 100’s then HAND!

Major trouble counting at COT. 10 no 12 no 16 no 14. Prizes for the Merkin Champs were handed out. OTW got his Perfect Push-up gift set. Nabs got some epsom salt and recovery cream/gel.

Shirt order still live for the Highland Games, which are 4/19. Sign up for the picnic 4/27. MIAGD!

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Six fine HIM gathered at the pavilion for a cool crisp morning. Pledge was said and music on. Rush was on the setlist for this morning. We got in a quick warmup of SSH’s, sir fazio arm circles and merkins.

Next we grabbed our kettlebells and jog/moseyed over to the back lot by baseball field at Ritter. On one end we did squats and then carried our bells in right hand on the jog to the other end of the lot. There we did overhead presses and then jogged back to the other end carrying the bell in our left hand. We performed 5 sets of back and forth.

Moseyed back over to the pavilion carrying the bells. Then we proceeded to do two exercises and then a mosey jog with the bells out and back. Exercises included the around the world, clean and press, swings, side bends, bended rows, backward lunges, American hammers, and static bridge presses. According to my strava we got in 1.6 miles, so we can count that as a kettlebell mile!

Announcements for Good Friday workout, Highland Games and SCary picnic. Prayers for OC’s parents and family and for the beautiful sunrise this morning. It was a pleasure to lead this morning. MIAGD!

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STRONG morning. Perfect temps and F3 in full swwing.

South Cary stretches to start and then straight into THANG #1 to get the bell rolling. And since the kettlebell mile is all the rage, what better place and better way to get things started.

Thang 1: Kettlebell half-mile
Thang 2: Kettlebell Circuit
– Swwings
– Hunter Squats
– Pullover Press
– RDL
– Elevated Lunges
– Rows
– Clean & Press
– Goblet Squat Thrusters
– Woodchoppers
– Mosey

Thang 3: Repeato that Circuit, but add in rotations of:
– Dip Bars
– 40lb slam ball thrusters

Thang 4: Another Kettlebell half-mile and finish off with 50 straight swwings

Honored to lead. Great to get back out and see some familiar faces. Prayers for Open Concept’s crew. Gonna get after it in March.

Playlist Shuffle:
TV Off – Kendrick Lamar
The Largest – BigXthaPlug
Even Flow – Pearl Jam
Break on Through – The Doors
Carnival – ¥$
FE!N – Travis Scott
POWER – Kanye West
SICKO MODE – Travis Scott
Dirt off Your Shoulder – Jay-Z
Garden – Pearl Jam

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– Did you know 78% of men watch ____?
– The Average age of first exposure to ____ is 12 years old.
– ____hub is the 6th most visited website on the Internet.

It’s a hard subject to talk about but unless we bring our struggles into the light, we will never overcome them and F3 is a place to get help from other men struggling with the same things.

www.covenanteyes.com/pornstats/

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AKOA Week Day 5 and last stop in the POGL. Much to Franklin’s delight YHC was the AKOA Q of the day. Start off with the mission and the pledge and off we mosey to Apex Baptist. At this point it was voiced how sad the pax of Peak City were that no other SCary-ites came (Sawf Cary indeed). YHC attempted to make excuses for SCary, but no, they were right, c’mon guys! Anyways, warm-ups in the tiny front lot, with full SOUTH CARY STRETCHES, since it was part of AKOA Week (Sponsored by SCary). Long way to the back of the church for thang 1.

4 Corners around the church consisting of:
American Hammers
Travolta Merkins
Carolina Dry Docks
Dying Cockroaches

Some are still trying to piece together the theme here…. Anyways, once completed mosey over to the United Methodist Church for some quick rock work. Squats, rows, and lunges (in cadence I think). Running short of time mosey to All You Got Alley for all you got back to the flag. Few minutes of Mary while the ruckers, walkers, and runners returned.

Announcements were announced including Franklin letting YHC know coffeteria was immediately following next to the plugged in coffee maker, shocking.

The post [ao-downrange-peakcity] 2025-02-07 Q’d by OTW (On The Way) appeared first on F3 South Cary.

AKOA week continues. Beautiful brisk morning at Point Break, with a little bit of something for everyone, Cleaver-ites, Ruckers, and Bootcampers. Problematic numberz (probably because of the nut milk advertised at coffeteria.

Anyways, welcome FNG, so mission and core principles. Off we mosey to the Shake Shack lot with an extra loop for good measure. Warm-ups near an unexpectedly sketchy 4-Runner. At this point a new F3 Game was created, look for it at an AO near you soon, Yogi and Bubba-isms Bingo. Looped around the lot again, down past whole foods (and the sketchy 4-Runner for a second time) and onto the green to find…..

THE WHEEL OF PAIN (core-centric edition)
Spin the wheel, 20 of called exercise OYO followed by a big pickle around Shake Shack. Halfway through we needed to balance some things out so merks and squats to restore said balance. Continue on until all exercises had been called. More squats and merks then back up to the big lot. At this point Kirkland was bemoaning the lack of AKOA exercises, so Astro Jacks, Stiflers Mom, American Sledgehammers, and Cat Scratch Fever were all called. Back to pick up the wheel (which Gravel Mouth bore upon his back) and then to the flag.

HAND
Welcome FNG Ratatouille

HDHH TONIGHT! 1730-1900 at WELD

Praises for Marge heading home from the hospital and prayers that in home PT goes well.

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Up to KL on if it’s 1 or 2 or 3 on the Cap Count. IT IS A HEAVY CROWN!

Check out Carpex slack for the full backblast. 21 (consisting of BCers and Ruckers). 7s on the Rock-Playground route and then some table work in the Pavilion.

f3carpex.slack.com/archives/C04N5CWSQAU/p1738332940259189

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