We discussed the responsibility of being the protector of our M and household.

4 PAX shared how they interpret that responsibility and the approaches were varied.

Living in Cary, NC reduces probability of violent crimes in general, but protection spans a lot territory such 5 star crash test protection, fire safety, etc.

YHC shared experience as a combat sports competitor, coach (intramural and private) including tactical training (armed and hand-to-hand)

We all agreed that situational awareness trumps all techniques and training. But also if you do train, your threat response will be more proportional to the situation. In other words, if you only know pew pew, you are prone to shoot when threatened, whereas if you are trained with other methods, you will have non-lethal options. YHC believes it’s good to have those skills, even a little.

Be a hard target – make damn sure to teach the M and 2.0s the same.

I have researched enough bad guys to know what they look for.

Not fear mongering – awareness aye

Very grateful to able to lead this morning and thank you to those that participated

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

Thank you to everyone who showed up to my VQ this morning and thank you to the Site Q, Amway for letting me lead the Q.

We started with some warm-up drills before getting into the Thang.

THANG:
A circuit of pull-ups, merkins, lunges and run around the big pickle. 10 sets total, so great job to everyone!

Announcements:
Highland Games 2 weeks from this Sat & SW Cary Picnic 1 week after that

COT:
Prayers for Sbarro’s kids, Pucnhout’s hand injury, Peter, continual wisdom and strength for everyone

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

4 PAX
4 Rucks
3 Sandbags (60)
1 Slamball (20)

20 minutes out down Tryon
Bent over sandbag rows to failure
Back to the flag
10 burpees OYO
10 merkins

YeeHaw virgin ruck!

Pass desanbag bydee left hand side

Announcements: Highland Games / SCary Picnic

COT

Prayer

The post [ao-tues-justruckit] 2025-04-01 Q’d by Punch Out appeared first on F3 South Cary.

6 of us did bootcamp today, the other 5 ran and joined us for COT.

For bootcampers, the thang:

Mosey to parking lot of Redeemer Church
**Side straddle hop / Imperial walker / Mountain climber /
Mike Tyson pushups
**Partner up / run opposite directions around parking lot / When you meet, do 10 hand slap merkins…. stop after 3 laps

Mosey to stoplight at bottom of Kildaire hill
**1 squat at bottom, run to Hemlock Bluffs and do 10 LBC’s
**2 squats / 9 LBC’s , etc.
**end this early when Q realizes what time it is

Mosey back to Ritter
**Tabata workout in parking lot until 6:30 (rotate between merkins, squats, LBC’s, mtn climbers)

Announcements:
Highland Games
South Cary Picnic

Prayers;
Family from Oak Grove Elementary who lost their mother this week

Thanks for a good workout this morning, gentlemen. Have a great day and weekend (……and go Tar Heels)

Cheers,
Thurston

The post 2025-03-21 Q’d by Thurston appeared first on F3 South Cary.

We discussed charity – an act of giving (time treasure talent), why we do it, how to teach and model it for our children, and wrestled with the questions of if all giving is charity, if the distinction is the worthiness of the recipient, and if so, what makes it worthy?

The group drew on stories of Cain’s sacrifice and the Jewish idea of “Tikkun Olam” which means “healing the world”

The post [3rdfescalator] 2025-03-21 Q’d by Shipyard appeared first on F3 South Cary.

We talked about prayer being a dialgue rather than a monologue.

Noise is factor for all – yet we still need to practice. Anything you practice, you get better at.

One thing YHC heard in the noise this week was, “Be still, and know that I am God.”

Thank you for allowing YHC to lead this morning
MIAGD

The post [3rdfescalator] 2025-03-07 Q’d by Punch Out appeared first on F3 South Cary.

Omg…I spent 20 minutes writing up one of the best back blasts SCary would have ever seen and managed to delete it all. So you get this instead.

Since we had the two finalists in the merkin madness challenge in attendance so mumblechatter was high. We DORA’d and a lot of non-merkin exercises. We ended MARY with a single merkin.

Announcements: 1) Accelerator – Saturday, March 8, 2025 @ 0630 2) Amway stepping down as Site Q and HoppinJohn stepping up. TY4YL both of you. There were other announcements, but memory is not that good any more. Check slack.

YHC took us out lifting up spoken and unspoken prayers and praises.

Good luck to Mayflower and Nabisco. Going to be an epic final.

13 bootcampers and 4 run bros.

The post 2025-03-07 Q’d by IC Light appeared first on F3 South Cary.

February 28th, 2025, 4 run clubbers and 8 bootcampers, what a glorious day at SCary’s premier 0545 Friday bootcamp. It also happened to be the 42nd anniversary of the air date of the LAST episode of M*A*S*H. So today we paid tribute to one of the worlds all time great television shows. The pax were informed of this and many questioned whether I even knew the show, to which I responded I enjoyed watching it on Nick at Nite. Fun trivia fact, current Nick at Nite shows include, The Big Bang Theory, Friends, and Modern Family. Wow.

Off we mosey, with one very dark patch on the way beware, to the office park. Continue past the sketchy car for some warm-ups further in. Standard warm ups. Then instructions given to follow me closely. Off we go to pay our respects to M*A*S*H by outlining the iconic Bell 47 helicopter from the shows intro (which we nailed btw). The pax were very confused by the route which led to some great mumblechatter. Along the outline of the whirlybird we completed 42 Merkins, 42 American Hammers, 42 Squats, and 42 Heels to Heaven. One last round of 10 Merkins, 10 American Hammers, 11 Squats, and 11 Heels to Heaven. Art time was completed so pearls on a string back to the park.

For thang 2 we partnered up and completed a “classic PT exercise” Dora with 100 pull-ups, 200 merkins, and 300 WWIIs. Back to the flag for LSF and maybe something else, I can’t remember.

Props to IC Light for the best helicopter.

Announcements
Merkin Madness – SIGN UP NOW
Pet Sounds Blood Drive
Highland Games 2025

Praises and Prayers lifted.

The post 2025-02-28 Q’d by OTW (On The Way) appeared first on F3 South Cary.

6 met at Panera for some discussion about anger or frustration towards God and is it ok, how do we handle it if it happens. Following a write up from I Am Second about the topic. It’s ok to talk to God about the ups and the downs the important part is, if you are a believer, you should be talking to him. The final takeaway was trust. Regardless of what you feel or say to him, TRUST in him. MIAGD!

The post [3rdfescalator] 2025-02-28 Q’d by Kitty Litter appeared first on F3 South Cary.

Light attendance today but YeeHaw and I had good conversation and coffee. Brought up Psalms 118: 8-9 about putting trust in God above people and Institutions. Entertained some hypothetical and philosophical discussion about secrets vs. lies and navigating the truth of things with references to everything from Nehemiah, to JFK to the Matrix.

Appreciate the fellowship and see you next week.

The post [3rdfescalator] 202524 Q’d by Roadhouse appeared first on F3 South Cary.