Q 1.1 – The Daily Red Pill (DRP)
– Sad clown syndrome
– The Mascot
– The Amateur
– The Pro

“Esse quam videri”

“Lay and pray”

Progress vs movement

We can’t do life alone, and yet we try.

F3 is blessing.

As mentioned in the discussion, this song hits WAY harder now:

https://youtu.be/tcd9N62nOLg?si=ZBHRmDge9LeP61KW

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“In true Swwinger fashion,” this SWW site Q went “next door to spice things up.” And came with a spicy playlist to fit the bill.

The sets and reps were meant to align with the 15 points the Giants scored last night. They kicked 5 field goals, so the significant numbers of the day were 3, 5, and 15.

After some warmups, the main Thang involved working through supersets of 15 reps of each exercise for 3 sets per superset. There were 5 rounds and we ran a pickle after each round. 3 different pickle routes were run, since a true Swwinger needs to go out and get little samples all around.

Round 1 = 3 sets of 15 goblet squats + 15 American Hammers
Round 2 = 3 sets of 15 chest press + 15 WWII’s
Round 3 = 3 sets of 15 arm raises + 15 V-ups
Round 4 = 3 sets of 15 swings + 15 LSF
Round 5 = 3 sets of squat jumps + wood chops (descending reps)

Finished with some more kettlebell swings. Had a good time today. Got a few laughs from the playlist. Gonna be sore tomorrow. Thanks for having me today fellas. MIAGD.

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9 bootcampers and 7 run clubbers this AM.

One last trip to the beach this morning to send out summer on a high note. Swimsuits were highly encouraged but YHC didn’t give that disclaimer until 5:44 so only YHC was appropriately dressed. Nevertheless we prevailed and started off on our journey with a mosey to the rest area. At this point one of the kids naturally started yelling ‘Dad I gotta go!’ so we pulled in, did some warm-ups, stalled and discussed pigeons on the beach, and something about ground hogs….

Anyways, continue back on our trip to Ritter for….

The BEACHBALL

Grab a beachball from the Qs trunk and lets begin. Various exercises together followed by a pickle where the mode of transit was beachball thrusters (throw your beachball at the top of the thruster then go get it). Exercises were heavily skewed towards Mary (gotta get that six pack for the last beach trip):

B ox cutters
E lbow to knee crunches
A merican hammers
C ockroaches (that are dying)
H eels to heaven
B urpees
A l gores
L ow slow flutters
L unges

Then we closed out with 3 amazing rounds of F3 Beachball Dodgeball which was enjoyed immensely by all.

HAND

Announcements
Deacon in Wake Forrest tomorrow
Odyssey in Green Level next month
Happy 7 yrs to Punch Out

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Today we had a discussion about the first of F3’s 4 Quadrants of Preparedness:

1.) Get Right
2.) Live Right
3.) Lead Right
4.) Leave Right

We opened with a saying well known in recovery circles that is, “you can’t give what you don’t got.”

Unfortunately/candidly, YHC has always leaned on the vast collective knowledge of F3 ENC. But now planting and rooting again in F3 SCary
it is painfully obvious (at least to YHC)
that it is now YHC’s turn to get right myself, as YHC may be the only copy of Q Source that some PAX will ever read.

Today, PAX I inspire to emulate shared experiences of being asked/tasked to give in areas where the preparedness was less the adequate, much less optimal.

It was agreed that life is about learning, growing, showing up, and acting “as if” (if you will)

I believe the essence of getting right is also one of my favorite definitions of humility…,

“accepting who we are and where we’re at, RIGHT NOW, followed by a sincere desire to become what we can become.”

Kudos to the men who were willing to delve in to these things, because it’s not a fun topic but rather a spiritual workout.

And this particular workout, is meant to go to “failure.” But true edification or”building up” often requires breaking down.

Thank you @astro for the opportunity to lead this morning and to do hard things.

Love you guys MIAGD
Sincerely ~ Punch Out

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Today, YHC became the first South Cary Pax to hit 500 posts since the launch of our region. And what better way to celebrate this fine morning than with 500 merkins. 50 sets of 10 merkins, pearls-on-a-string style. I had led a similar workout a couple of years ago and it went over so well that it seemed like the perfect opportunity to do it again. This time the route was an out-and-back to the place where it all stared for F3 South Cary: Loch n Load. Round trip was 2.7 miles. I almost merlot’d shortly after the mid point. Our fearless Nantan Jigglypuff held strong and helped me find the strength to get through without any spillage. Shipyard, Joe Smith, and others kept up the encouragement. We all got through it together. We visited the Swwingers crew for our final set of 10 merkins. I think we interrupted their COT (sorry about that) which they were already in the middle of, even though it was only 0628.

Our COT went a little long. Lots of announcements and prayers and praises. Punch Out brought out yet another FNG (TYFYL). We named him Biles because he told us that what he does for a living is “probably over our heads”. He’s a runner–watch out!

The Swwingers crew came over to join us for a celebratory coffeeteria. They even brought extra coffee. Big thank you to Kitty Litter and Jigglypuff for really going out of their way to get me some sweet merch and some even sweeter Duck Donuts. Apparently Bagels was working this morning so he played a role in all this too. Really feeling blessed to be part of such an amazing group of men. I cannot thank you all enough.

Random thoughts:
– Term Paper was there for the original 500 merkins beatdown but he wasn’t there this time, and I’m sure he’s happy about that.
– Joe Smith is probably an above average attorney, but don’t tell that to FNG’s.
– Most Pax agreed that “football season” did NOT start last night.
– The first college football game was played in 1869 between Princeton and Rutgers. You’re welcome. Love, New Jersey

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Discussed Marriage and how sexual immorality can play a big part in why many marriages fail. Focused on Proverbs 5-7. Key Quote: “It’s one step at a time to disaster — direction not intention determines destination.” – Andy Stanley

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Many PAX gathered in the gloom to enjoy the slightly cooler morning.
The ME started with the pledge and moseyed to a comfortable spot for some standard stretches in SCary.
Then we made our way past the softball field and through the woods for Thang 1: 4-corner BLIMPS. We did 4×10 each of Burpees, Lunges, Imperial walkers, Merkins, Plank jacks, and Squats. @Biff and @Yeehaw showed their Beast Mode.
Then we made it back through the woods for Thang 2: A standard Dora
The boot campers finished as the Running Bros arrived and had enough time for a single Mary exercise of Chillcut which was just long enough for @Amway and @Francois to share an intimate moment but not too long for it to be weird.
If you hadn’t heard, the AMBRR is on Sept 7.
Congrats to all the parents (mostly the M’s) that made it through the summer and get to send the kids back to school.
Make it a great Friday!

Need some help with the PAX, I think there is one missing.

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26ish PAX took the fight into the championship rounds… they sat on their stools after every round, knowing the fight wasn’t over…
But something happened… the weight didn’t get lighter, but every man started to make the fight his own… and we went the distance! If you remember, Rocky only desire was to “go the distance,” or as we might say, “suit up and show up.” —-

And that’s what YHC saw, FNGs giving it their all, veterans getting that 1 more rep…

________”The more you sweat in training,
the less you bleed in battle.”_________

It may have been a “Fight-Gone-Bad” so that you might have joyful day, in full armor.

THE THANG:

5 Rounds For Total Reps in 29 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Announcements: Tomorrow at 2pm #3rdF @hermes we take care of landscaping for others.

Tomorrow The SASQUATCH in F3ENC (Greenville, NC) — 10 mile with beatdowns CSAUP , runner or rucker options

NewBreed BJJ Competition at Raleigh Fairgrounds tomorrow -YHC’s team, Kai Thai Academy is competing , several first time competitors… #Accelerate

TClaps – 3 FNGs came from Wilson, and 1 all the from Greenville ENC ,one of YHCs closest @BullFrog F3 ENC

@Renfiled (Co-Q)- wouldn’t have been set up without this man – agreed earlier this week to help YHC around an injury, while managing his own injury

MARY — that was @hermes – thank you sir

COT – several prayer requests… Bubba and his ex-wife dealing with tremendous loss… Unitard having shoulder surgery… injured and recovering PAX…a friend of Dart dealing with the loss of family member…Road House’s wife managing a lot of unpredictable movement and turnover in her company…

And PRAISE — for all those that made it out! And for grace and mercy.

@Amway – thank you for this opportunity to get more acquainted with my region — F3 SCary — it was an honor

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Record shattering day at the escalator. We unpacked 1 Paul 5 1-10 and had a great conversation on leading the flock, being the flock ourselves and humbling ourselves to live one another.

If you haven’t been to the escalator lately, you haven’t been to the escalator. Honored to facilitate this morning.

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