Here it is PAX. The ONLY backblast with as much anticipation as a group of 15 year old girls waiting for a Taylor Swift concert has arrived.

Mileage was promised and mileage was delivered for every smartwatch regardless of brand or accuracy today. Everyone got 2+ miles and some even got a lot more. Ask Astro about his EC.

We did bearcrawls that were very much appreciated

4 corners took place on the asphalt, but it’s nice asphalt so nobody seemed to mind

We then went to the soccer field and did a jack web type workout that was poorly explained.

Chipper took the lead on the B team and they did some suicides. Team A with YHC and the site Q didn’t.

Pig picking and blowups are around the corner, Hermes is taking donations. TCP Sawgrass Sunday at 2pm.

I appreciate each and every one of you and this group of men.

The post 202322 Q’d by Sbarro appeared first on F3 South Cary.

Today we celebrated fellowship and life.  We started off with the pledge and then headed off to the medical building parking lot for 20 SSH’s 20 Sir Fazio Arm Circle’s and 20 over head claps.  Next the Q decided to keep it simple.  We did round 1 of escalating 4 corners. 10 LSF’s 10 LBJ’s 10 Boat Canoes 10 WW2’s 2 more time around increasing by 10.  Round 2 very similar but changed the exercises to Merkins, American Hammers, Squats and Freddie Mercurys.  Next up we moseyed back to the flag for COT

It has been a year since I collapsed with Cardiac Arrest. So grateful for the quick actions of @Trickle and @Hermes and all of those who were there this time a year ago. I am so grateful for F3 and how it literally has saved my life is so many ways. The fellowship that we have is incredible and I truly cherish every moment with each and every pax. My family and I are so grateful for the support that this group of men and their families has given to us over the last year. Thank you

Prayers for Kirkland’s Dad Ben that he may have a speedy recovery from surgery and prayers for Crockpots BIL who is struggling with alcohol addiction.

Peace out!!!

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Glorious Morning in South Cary! The temperature was perfect and the Pax number was large. We started with a pledge and then moseyed into the greenway for a quick stretch, warmup and some merkins. We then crossed the bridge to the bottom for some 11s consisting of Bonnie Blairs & Squats. Followed by the climax of the main event when we did balls to wall for a 10 count for every pax that was in attendance. By the end, certainly everyone was dizzy. Mosied back to the flag for some Freddy Mercuries and called it a nice day. Odyssey is coming up, TCP Sawgrass is on Sunday… It was a pleasure to lead these great men this morning.

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What a lovely, humid morning. YHC almost slept through my alarm but the backup alarm woke me. And my M Regardless, I made it to Ritter Park where IC Light had laid out a nice 100M workout zone. So naturally the first thing I did was move us to a new location.
The workout was simple –

run 400 M, do 5 (special burpees), run 400 M, do 5 (special) merkins
REPEAT. for 45 minutes

The (special burpee was a. burpee into bonnie blaire into a jump squat. (that’s 1. Now do 4 more
The (special) merkin was Hand release merkin – Peter parker left side, hand release merkin, peter parker right side, hand release merkin. (that’s 1,now do 4 more)

We lifted up Brie and as it’s Recovery Month – Healing Transitions.

It was a pleasure to Q this morning! I’m really enjoying the Iron Pax workouts.

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