What a glorious morning to lead the the PAX.the weather was fantastic and the fellowship was even better. We started out with 2 laps around the church and quickly circled up for some SSH’s and good mornings. Next up 11’s in the parking lot (Merkins on one side Boat Canoes on the other). From there we headed over to Mookies Pickle and did 11 merkin/boat canoes at 3 corners and 12 of each at the final corner With about 10 minutes left we took the long way back to flag and proceeded to plank hold while random pax jumped rope.

3 + miles was achieved and we hit 100 merkins & boat canoes.

We had multiple ruckers and a big turnout of folks for the EC.

Grateful to lead the pax and prayers for Petey, My M for a speedy recovery from her surgery and safe travels for Sparky as he heads back to Wisconsin.

Welcome FNG Yogging!!!

Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: men learn as they teach.”

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Well we had a great gathering @stonecutters this morning including a first time appearance from @WebMD. We started with our typical warm up of side straddle hops, jump squats and S. Cary stretches. During the stretches I asked everyone to think about the following. Just how we plan projects with the END in mind first, what we want the end result to look like or features we want it to have, think about how you want people close in your life to speak of you at the end, as a eulogy.
We grabbed some river rock coupons and proceeded to walk while we did some arm circles, Seal Claps, punch waking, and nut crackers.
Off to the next lot we partnered up with some sevens at each end of burpies, V-Ups, and partner merkins in the middle. After some singing and karaoke shuffle to the blocks we worked out the arms with several curls, presses, and rows.
Over to the picnic tables with step ups, snow angels, heals to heaven, and lower back stretching. Then some balls to the wall before finishing with some final stretching and discussions. We can all think about our walk with God while we are here and how we want to be remembered by our loved ones.
I appreciate @HGTV for organizing Honor & Respect week!!

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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.

The post [ao-wed-hulkamania] 2025-05-21 Q’d by Cauliflower appeared first on F3 South Cary.

9 PAX joined 00Pope on an adventure of a lifetime to the Ritter paevillion. Upon arrival they were met with the task of playing Yahtzee!

Dice were rolled, cinderblocks were lifted, a lot of penalty burpees were had. Cauliflower is still the most competitive of all of us.

The playlist was perfect because nothing happens in F3 by accident.

We worked out, we fellowshipped, we prayed at the end.

If you don’t have someone to talk to or share with, find a trusted friend. If you don’t have one – I’ll listed for as long as you need. We all need someone to talk to.

The post [aostonecutters] 2025-05-15 Q’d by Sbarro appeared first on F3 South Cary.

The rain Gods were kind to us today and the Heavy metal Gods were out with a playlist of 1980s British and LA bands good enough to make you wish you still had your mullet. We hit the shoulders and legs pretty hard today with some farmer walks in between. I’ll probably be sore tonight. Great workout fellas and thanks for coming out.

The post [ao-wed-hulkamania] 2025-05-14 Q’d by Flounder appeared first on F3 South Cary.

The Waffle House line was in effect as was the rain. So the Q offered options and the decision was to have some emotional and mental workouts over coffee. We learned a lot about how to handle letting our kids grow up and explore life….

The post [ao-tues-mojodojocasahouse] 2025-05-13 Q’d by Lite Brite appeared first on F3 South Cary.

An assortment of upper body and core focused exercises were executed throughout Ritter Park. Some Murph prep was also completed to ensure the PAX are ready for Memorial Day. Finished with some stretching. A good overall workout with zero running.

The post [aostonecutters] 2025-05-08 Q’d by Oofda appeared first on F3 South Cary.

At 0528 there were only 4 HIMs at the flag, but 10 more arrived over the next 7 minutes. I guess that’s how they do things at the Hulk. One of the site Q’s was there, so that was good.

The Q needed to keep his legs limber for an upcoming Maynard, so the exercises were mainly focused above the waist, except for the required swings, of course.

The workout consisted of sets of 20 reps of exercises grouped together by muscle group, followed by 20 swings at the end of each set. We did all this to the sounds of ska-punk from the late 90’s.

Warmups:
20 Swings
Run in place (holding bell)
Big arm circles
Halos

Shoulders:
20 Front raises
20 Shoulder press
20 Upright rows
20 Half kneeling press
Then 20 Swings

Chest:
20 Chest press
20 Offset Merkins
20 Pullovers
20 Decline press
20 Half Turkish getups
Then 20 Swings

Arms:
20 Curls
20 Tricep extensions
20 Suitcase rows L/R
20 Cleans
Then 20 Swings

Abs:
20 American hammers
20 WWIs
20 American Sledgehammers
20 American hammers
20 Big Boy Situps
Then 20 Swings

Back:
20 Rows L/R
20 Pull through
20 Superman’s
20 Center Rows
Then 20 Swings

When we got through all 5 sets, we did rapid-fire sets of 10 reps of 5 exercises (1 exercise from each group), followed by 10 swings and then a 30-second break in between. We got through 3 of these rapid-fire sets.

We prayed our unspoken prayers. HDHH tonight. Murph coming up. ToC zoning meeting on May 22nd. MIAGD.

The post [ao-wed-hulkamania] 2025-05-07 Q’d by Amway appeared first on F3 South Cary.

We walked.
Actually, I was a little surprised by the number of PAX who turned out to simply walk. In fact, many folks said they posted specifically because we were simply walking.
Food for thought.
So, we walked. We traveled from Ritter Park to Hemlock Bluffs. I am happy I listened to the wise counsel of the PAX who suggested we go in the park. Suck it Apex! In the park, we spent precious distance time doing squats but at the end of the day, a new distance record was set so all is well. I called “Have a nice day” at 5:59 AM and I think we logged a tick or two over 2.5 miles. I suppose I need to remind the PAX that I’m not dead yet as folks stepped up to eulogize me during announcements. Again, I suppose, food for thought.
Thank you everyone for coming out this morning. As it appears there is a desire for this kind of workout, I suspect it will come around again.

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This beatdown was brought to you by a Trucker Coffee Shop playlist and ChatGPT. Lots of whiners (and Weiners) this morning at Hulkamania, but that’s how you know it’s a good one. ChatGPT provided an outline which YHC modified (can’t let the machines take full control) but the playlist was all mine. You don’t like the music? Sign up to Q. Also, despite what anyone might say the pledge was executed before the clock rolled to 531 so I was in fact on time.

Pickle and some fairly standard warmups, including some Rick Rudes, to get us limbered up and ready for what some are calling the greatest kettlebell Q of 2025 so far.

Thang 1 – Ladder-time
Ladder of 2-4-6-8-10-8-6-4-2
Goblet Squats
KB Swings
Rows (each arm)
Single arm overhead press (each arm)
This was crushed in a surprisingly fast fashion. Well done everyone.

Thang 2 – The highlight of everyone’s monring – EMOM MADNESS
15 minutes of EMOM fun.
10 High Pulls + 10 L/R Lunges every minute, on the minute.
The pax had so much fun here they just couldn’t contain their mumblechatter. Tears of joy were shed.

Finish up with a recovery pickle and MARY consisting of american hammers, ww2s, plank pull through, and hollow hold.
HAND and the pax wept because the fun was ending.

Major announcements were announced.

The post [ao-wed-hulkamania] 2025-04-30 Q’d by OTW (On The Way) appeared first on F3 South Cary.