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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Stallions for 5.15, Colts for 4.5, Clydesdales for 3.5. All got better.

5 or 6 for Astro led core EC with Plant, Page, Bonham and Jones serenading

Quota finally got named

Hermes was not there so I don’t have my tail.

Prayers for Henry

Just say Yes when you might feel like saying no, to your kids, your M, your co-workers, your friends.

MIAGD

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What’s Up Scary!

A very pleasant morning it was over in the land of up lighted $2M+ houses, pineapples and doggy treat vending machines (WTF).

21 gathered for the ME and I was thrilled with the group of men who decided to join me at JIU this am. A solid group of guys I wish I saw more often (gotta get over to Scary more often).

Started with a 1 mike pre run with Amway, Astro, Chipper, Kitty Litter and Home Grown. EHarmony was out on a ruck.

Pledge.

Standard Warm Up.

Mosey to the Big House Neighborhood for Mr T. We found some hills along with our inside voice (even Yogi and me) and worked the T along with a POS.

We all (we almost all) did 5 burpees every time the words What’s Up were said. I think we did about 40 extras.

Back to the park for a flawless Motivator.

Wrapped up with a set of 140s. Joe Smiff was confused. I really miss both Joe’s and JP’s voices. Smooth.

COT.
21 Pax.

Praises for a young Hank (middle schooler friend of Fleder family) who just wrapped up Chemo for his cancer. There was a big celly. God is good.

Prayers for Yogi who is working through some family and personal challenges. Keep your head up, Yogi!

Closed with a Prayer for Friends.

HGTV asked me to share some wisdom. For me, its be yourself and be thankful for the great stuff we have with our F3 Community. It’s the best.

Later
MIAGD.

The post 2025-05-19 Q’d by Burt Reynolds appeared first on F3 South Cary.

A small but great group of PAX gathered under the bright lights of the Ritter pavilion for another promo beatdown. Pledge first, then mosey, followed by warmups.

Thang 1 – 3 minute AMRAP Rock Your Body to get warmed up and muscles working. This was accompanied by Backstreet Boys “backstreets back” and seemed very on theme with the work.

Thang 2 – pyramid complex(6,8,10,8)
Single arm swings
Cleans
Clean support Lunges
Should press
Complete number of reps for each exercise on one side then switch to other side working your way up in reps and then back down. Some themed music here….Swing, Swing by All American Rejects. Thunderstruck by AC/DC to honor the Q from the prior morning.

Thang 3 – 4 x 6 complex repeat x4
Goblet squat
Squatted bicep curls
High pull
Kettlebell handle pushups
This one caught up. No themed music to match any of the exercises….got lazy!

Thang 4 – 5-minute AMRAP
5 clean and press
5 pushup with plank pull through between each pushup

Quick farmers carry

Thang 5 – Squat challenge
Weighted Squats in coordination with “Green, Sally Up” by Moby

Finished with weighted toe touches and hollow body hold (unweighted).

The PAX hung in there and all got a good seat in this morning. Was this the high quality Groupon style Promo workout they were looking for? You’ll have to ask them!

Reminder of Respect week next week and Murph challenge.

Thanks for the opportunity to lead this morning fellas!

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It was a perfect day for a Rocky themed workout. Overdramatic 70s rock ballads, HG’s fabulous headband and Schnitzel’s Euro infused responses to mumble chatter.
We swung the bells, goose stepped for King David (not Hitler), and Flounder and VHS had a Rocky one-armed merkin contest. HGTV gave yours truly the side-eye during the Rock yo body – we agreed to disagree on counting convention.

The post [aoswwingers] 2025-05-02 Q’d by VHS appeared first on F3 South Cary.

Replayed a running version of Tuesday’s ruck workout.
Run over to Waverly.
7 Minute Fit routine.
Run back.
Finish with the routine.
Took us out.
Had some Peak City representation.
Finished with NYBIII.

The post 2025-05-01 Q’d by Augmented appeared first on F3 South Cary.

The New York Times launched countless apps, articles, and variations of the original “Scientific 7-Minute Workout” with their article covering the research on HICT back in 2013. archive.nytimes.com/well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout

So today, we set out to make our morning the best version of itself by adding weights to it — for science.

Ruck to Waverly, hitting as many stairs/steps as possible. Round 1. Ruck the stair loop. Round 2. Back to NYBIII. Selects for Round 3.

Thankful for the mild temps. Doing that two months from now would be nasty work.

The post [ao-tues-justruckit] 2025-04-29 Q’d by Augmented appeared first on F3 South Cary.

We moseyed and merkined.
Spotted a few frogs, no snakes,
and some stairwells.
Listened to chirping birds and trucks.
Happy earth day

The post [ao-tues-justruckit] 2025-04-22 Q’d by Shipyard appeared first on F3 South Cary.

The seed was planted last week. The rain was the perfect opportunity to stay put and push the limits. The preblast provided fair warning — Simple. Vanilla. ◆ Lots of swings.

Lots of swings = 750 of ’em

There were plans to hit 1000.

We detoured a bit for “rest.” Partner swings with irkins, dirkins and dips. Then a leg ladder. Then MORE swings (much to Fruitloops dismay I think)

Props to Badda who finished off his Ocho with 100 swings. He should probably get bonus points.

The music was classic and heavy to match:
Iron Maiden – The Trooper
Metallica – For Whom the Bell Tolls
Ozzy Osbourne – Mr. Crowley
Judas Priest – Breaking the Law
Led Zeppelin – Whole Lotta Love
Black Sabbath – Heaven and Hell
Iron Maiden – Hallowed Be Thy Name
Metallica – Fade to Black

The post [aoswwingers] 2025-04-11 Q’d by Augmented appeared first on F3 South Cary.

7 at the Polleny Pavelion this morning.

We did a warmup mosey and then got to the thang.

Arm circuit
-tricep ext
-curls
-OHP

Legs
-gob squat
-lunges
-sumo squat

Core circuit
-around the world
-half kneeling chops
-bear pose pull throughs

15 reps of each exercise then do a farmer’s carry pickle. Went through the exercises 3 times. Playlist was classic rock.

Highland Games, South Cary picnic. Prayers for Petey, OC’s dad, YHC’s 2.2 and unity while car shopping. MIAGD, gents!

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