– 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.

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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.

The post 2025-02-05 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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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Problematic numbers this morning but great to see some neighbors visit from the Peak tribe. Disclaimer then pledge then off we go. No elaborate plans but our friend from the far far west in LaLa Land debuted a new exercise yesterday, so we had to try it out. Warmups with stretching then mosey to the long hill that Bing shared during BRR training.

7’s was the call with the Lt. Dan Tuck Jump Burpee at the top and WW2’s at the bottom. Nope that’s not the bottom of the hill keep going. Finished with 6 regular burpees as a group.

Mosey back to the warmup spot for some post hill stretching. Back to the flag for a few popcorn Mary and HAND with 2.5 minutes to spare. Our lone Ochoer returned safely with mysterious blood stains.

DDD 2.22, HG25 4.19, SCary Picnic 4.27, HDHH 2.5 at Craft

MIAGD!

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Thanks again for the wonderful conversation and participation. We talked about what this verse means to us and how we’ve seen God make a river in our dry seasons.

Isaiah 43, 18-19, (ESV) “Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.”

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19 Gathered to up their game this morning

The post [aothunderstruck] 202405 Q’d by Elevation appeared first on F3 South Cary.

0530 hit as pax were still getting situated. YHC kicked it off with the full blitz F3 welcoming: Disclaimer, Mission, 5CPs, and Pledge then we mozy’d off to Lowe’s to warm up.
(in the meantime what we didn’t know is Brie was just arriving and instead of peering over at the shopping center he went medical park and missed us!)

THANG 1
20 squats with heels on the curb (someone said they are Stiletto Squats? Haven’t heard that before but I’ve noted for next time!)
Increasing exercises at each parking spot divider: 1, then 2, 3, 4, 5 and then run back for the next set. Each set different exercise: Merkins then Burpees, then Mtn Climbers.
As I gasped for air on the burpees I saw my heart rate hit 170. Everyone was pushing. There were no Mailmen at this workout.

THANG 2: Medical park now (sorry Brie). YHCs car was waiting for the pax with a plethora of coupons. Cindys , #35 plates, and a kettle bell. Partner up, and partner with coupon does a repeating Squat, step, Curl, step, Press, step working his way around the pickle. P2 is running the pickle back to P1 and they flapjack until the pickle is completed. Mileage and Strength…win win!

Back to the flag for a Plank O Rama, followed by COT. YHC has adopted a new COT disclaimer so pax of all walks of faith understand F3 is for all men and faith backgrounds. It goes sorta like this if you want to replicate it in some fashion, “F3 ascribes to no specific faith and isn’t a Christian organization. The Q is welcome to end the workout how he feels led. Being that I’m Christian i’ll take us out the way I know how, which is prayer.” And then I said “Ball up!” ha! Which now I want shirt with a picture of a COT and it says BALL UP! above it.

And with that, a great morning was had by all. Thanks for being there with me fellas! MIAGD

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Beautiful morning in the gloom. Started by identifying zero professionals, pledge, then moseyed to our favorite parking garage.

Thang 1.
Inflating BLIMPS to inflate our egos.confidence is king. The PAX brought it!!

Burpees
Lunge Worms
Incredible spider man (Peter parkers)
Merkins, world worst
jumP Squats

Apparently seven floors was not enough for this awesome group. Needed one more, but modified as needed with Jump Squats on floor 7!

Thang 2.
Focus on calves. Peoples chair, stairs, and calf raises.

Moseyed back to flag for everyone’s favorite, the Motivator. What a blast!

Heart rate was up, upper body got it, enjoy that extra beer this weekend!

MIAGD.

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Moseyed to past Whole Foods to the open area by the playground for some good mornings, daisy pickers, calf stretches, merkins, runners stretch and into pigeon.

Thang 1 – 7’s up and down stairs ran past some stores and offices. On one side were wall dips and the other were LBCs.

Thang 2 – Went back to the open area for 3 rounds of erkins, WW2s, and derkins. Started at 15 and worked down to 5.

Thang 3 – Mosey back to flag, but stopped for 2 rounds of quick feet and curb dips.

Thang 4 – At the flag, we did shoulder workouts. Round 1 was arms stretched out to the side and 10 count around the circle and reversed. Round 2 was arms out in front and 10 count around the circle and reversed.

Announcements
Continue collection off goods and donations for those devasted by Hurricane Helene.

Kids and Father getaway. Check Slack.

Green Level is hosting the Odyssey on Saturday, October 19th. Check Slack that was posted by Chris Valentine (F3 – Overflow). Would love to see our brothers.

Praises/prayers
Prayers those impacted by Hurricane Helene

Thanks for being a great host to Pigeon and I.

MIAGD

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