Great discussion on Virtuous Leadership today. Questions discussed included:

Am I a virtuous leader?
If no, am I becoming one?
Can a man be accountable to himself?
Where am I in the development process as defined by Qsource? Get Right, Live Right, Lead Right, or Leave Right?

It was an honor to lead today. I hope each of you came away with something that helps your day be a little better

The post [3rdfescalator] 2025-05-23 Q’d by Red Ryder appeared first on F3 South Cary.

Beautiful evening full of bourbon, cigars, and music by the fire. Walmart delivery failed on the ribeyes, but we settled for spicy sausages to make it a true sausage partly. Bourbon was sampled and songs were sung.

The fellowship of F3 is truly incredible. Life is not meant to be lived alone—reach out to your brothers, hold your kids close, and give your Ms a very special Mother’s Day tomorrow.

The post 2025-05-10 Q’d by WebMD 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.

The post [aoswwingers] 2025-05-09 Q’d by Sbarro appeared first on F3 South Cary.

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?

The post [3rdfescalator] 2025-05-09 Q’d by Oofda appeared first on F3 South Cary.

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.

The post 2025-04-16 Q’d by Amway appeared first on F3 South Cary.

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!

The post [3rdfescalator] 2025-04-11 Q’d by Astro appeared first on F3 South Cary.

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!

The post [aoswwingers] 2025-04-04 Q’d by Astro appeared first on F3 South Cary.

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!

The post 2025-03-12 Q’d by Kitty Litter appeared first on F3 South Cary.

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!

The post [aoswwingers] 2025-03-07 Q’d by Chops appeared first on F3 South Cary.

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

The post [aoswwingers] 2025-02-28 Q’d by Augmented appeared first on F3 South Cary.