It was an honor to lead you men this morning. The dome held out and the only thing falling was reps and sweat!

As you take this day off, for most, reflect on how lucky we are to have the opportunity to get up and do the Murph. We can get up early and run freely around SCary, enjoy fellowship with friends, and even pray or speak freely at the end of it all.

John 15:13. “Greater love has no one than this: to lay down one’s life for one’s friends.” This verse embodies the spirit of Memorial Day. Many gave all to keep these freedoms for us. Let’s not forget that!

Love you guys! MIAGD!

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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

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Moved from the shelter to the parking lot because it felt more like outside. Disclaimer at 0545. By 0546 we took a quick warmup mosey followed by the Red Ryder Perfect Warmup.

Circle up, start the playlist. There was one exercise per song. Exercises were squat thrusters, figure 8s, clean & press, lawn mowers, WW3s, halos, single leg RDLs, KB merkins, curls and plank pull-through. One PAX was always farmer or rifle carrying to the end of the parking lot and back. Each exercise was AMRAP, when you needed a break you completed 10 KB swings before resuming the exercise.

YHC took us out in prayer at the end of COT. Always thank the Sky Q for the accountability that we have in each other, as well as the health and ability to get after it in the morning. Video, playlist and NMS in the comments

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Thang 1
Swing 20
Single KB Dead lift: 20
Halo: 10 each way
Around the world: 10 each way
Figure 8, squatted: 20
Overhead Press: 10 each
Lawnmowers: 10 each
Glute bridge press: 20
Front row: 20
RDL: 10 each
Side bends 10 each
On the shelf 10 each
Curls 20
Tri extension 10 each
Triangle Push up on 1 bell
Swing – 20

Farmer’s Carry
Bruce Lee: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s.

COT: Memorial Day Murph
Prayers for peace in Pickup’s family; Sbarro’s brother in law; Promo’s work challenges.
Enjoy each day men. It goes by fast. My advice is what you are already doing; making fitness a priority; becoming a better person (physically, emotionally, spiritually); and surround yourself with good people.
MIAGD.

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Some Ran, Others also Ran.

2 loops – 3 stations. Started as partners, ended as a group. Some gave all, some didn’t. Shoulders are tight.

Great to be out with you all.

MIAGD

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12 Booters, 6 Runners, 7 Coupons
6 teams of 2, 4 teams of 3, and 2 teams of 6
The bootcamp was a lot of running in circles and sometimes carrying coupons. Team 2 beat Team 1 with 28 laps compared to like 7 or 8…but I trust their score was accurate.

OK enough about the workout. The best part was after we took off from the flag. As we circled the lot @Term Paper looks to the paviliion and sees a group of guys and says, “Oh look there’s some guys, wow they are even doing the pledge…..and have a flag!” That’s when pax politely filled him in that that was SWWINGERS! Bhahaha!!

It was a great morning – well the company was, the humidity was NOT. Make it a great weekend!!

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We discussed the 5 points of Calvinism. Term Paper borrowed a book.

The post [3rdfescalator] 2025-05-16 Q’d by Hermes appeared first on F3 South Cary.

4 for the EC
Water Wings joined in before jumping in with the ruck crew

Tryon to Regency to Penny to Kildaire loop.

Good fellowship during the run and a nice leisurely coffeteria.

Announcements: May 27th-Run from Dough It to Henry’s house to celebrate the completion of his cancer treatments. More details to come.

MIAGD

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6 true HIMS ventured to Chapel Hill for 75 miles of trails in the Triangle at the Tobacco Road Relay.

Sherpa said the humidity was 100% humidity, the Super constantly said he was going to CRUSH it, Dowry powered like a horse, YHC made us stop for BBQ, Saban complained we were all running slower than 5:00/mile, and Suck Up gave us the most memorable leg 3 known as “Suck Up’s Fuck Up” (see Strava for details).

I hear there was another F3 SCary team, but it’s possible Mohawk ran all 12 legs while the rest just rode in the van and ate gels and snacks.

Great job KILLING it today boys. Can’t wait for the next one.

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Gorgeous morning under the stars for a brisk run.

18 strong galavanted around the Regency area and all made it back home on time.

COT – Highland Games 4/19. SCary picnic coming up as well. Continued prayers tor Henry as he recovers from a recent visit to the hospital.

Strong stuff HIMs and MIAGD!!!

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