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….

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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.

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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.

5 for a Manion WOD convergence of 43 HIM from the Greater Carpex Region, to honor and remember Travis Manion. 7 laps with 29 weighted squats after each lap. Plus some extra fun at the end with popcorn Mary.

“If Not Me, Then Who…”

MIAGD

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

We made it a great morning at Stonecutters today where we celebrated earth week and those that genuinely like to hug trees and furry things. The fellas had different ideas on how to stop global warming and save our world. But the consensus seemed to be: eat less, which in turn reduces farting and other gas emissions, nutrient degradation, toilet paper, baby wipes and landfill space, methane production and the endless flushing and drainage of water down the pipes and running off our lawns, which in turn saves us from the next unplanned close up view of the dark side of Kevin the Elder’s strangely proud moon. Yikes. Until next month, hgTV 5 ChrisR 3, out.

The post [aostonecutters] 2025-04-24 Q’d by H G t v appeared first on F3 South Cary.

Even thoughts of watching Talladega Nights this weekend cannot keep this Q from his most important task of the morning, the backblast. No music. What? Yes. We had nature sounds as we traveled with one heavy bell each. The same set was repeated in multiple places: Swings, Goblet squats, deadlifts, RDLs,OH presses, Switch rows, Hi pulls, thrusters and bell-your-body. Goblet walk between location. Did some ground work mixed in between some sets and some bell mary at COT, which was a robust. Lots of prayers on guys’ hearts. And some strong dudes hit the pull-up bars to continue the pull up challenge. I’d like to say i made the fellas sweat it out but think the humidity had a lot to do with it.

PICANIC time is fast approaching…come get your Fruit Salad, yummy yummy! That’s a Wiggles reference btw.

Full Metal Jacket has a great annual weighted workout for a good cause – fast approaching on 4/29…check COT. Is there any CLOWN CAR heading out that morning?

SCary’s Friday Escalator is FIRED UP. Q sheet filling fast and stuff is HAPPENING there.

The post [ao-wed-hulkamania] 2025-04-23 Q’d by H G t v appeared first on F3 South Cary.

11 pax plus the Q decided to take a trip down the lanes of yesteryear and play a game of….

Memory.

54 cards were spread out on a picnic bench that will be holding delicious food at the F3 picnic next Sunday (rumor has it there is a signup sheet somewhere) and the PAX had to pick 2 with the hopes of a match. Total # of the two cards resulted in the number reps to perform.

Detailed rules in the comments.

An expertly curated playlist (also in the comments) accompanied this intense workout of mumblechatter and shockingly high count of sir fazio arm circles. One thing is for sure, @grisham is never going to have a rotator cuff injury.

Stations of the cross
Highland Games
Make someone’s day better today.

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5 for an under the pavilion SWWingers like experience with a round robin Q share.

Stories were told, exercise happened and we left better than we arrived.

Stations of the cross, Highland Games and picnic around the corner.

Prayers for someone to hear a message this weekend that changes their life.

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