Mosey out of park, to the roundabout traffic circle

Warmup 15 count
SSH, hillbillies, merkins and hold, calf stretches, diamond merkins

Main Thang
Jog down greenway, miss the greenway. Reroute. Mosey up to the bridge. Game of triple 7s. 6 burpees. Middle of bridge every time stop for 7 pull ups. Bottom of other side 1 jump squat. Modify middle 7 with wide grip merkins

Partner up for Rock Work. 3 Rounds
Partner 1 runs up to thurston around the flag and back. Partner 2 does 10 curls, 10 OH press and AMRAP rock ups.

Meet back at flag for Mary
Plank Holds and American Hammers

Announcements
Camping trip. Possibly Christmas party. Check slack

No prayers or concerns.

First Q in a while. Always a pleasure to lead and be a part of the F3 family!

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Warm-up: Good mornings, calf stretch, hillbillies, halo’s
Thang:
Swing 20
Single KB Goblet Squat: 10
Overhead press 10 each side
Knerkins: 10
Around the world: 10 each way

Swing 20
RDL: 10 each
Rows 10 each
Diamond: 10
Side bends 10 each

Swing 20
High Pull to Goblet Squat 10 each
Bi’s and Tri’s: 10
Ranger: 10
On the shelf 10 each
Almost got through 3 rounds.
Playlist consisted of a wide variety of music that had the word “hip” in the lyrics. Tomorrow will be 1 year since my hip replacement. I am grateful for my F3 community that supported me through my recovery and to have access to a variety of workouts in the Greater Carpex region. In order to get support, you need to ask for it. Thanks to Sbarro for the coffee while on the IR.
Make it a great day.

The post [ao-wed-hulkamania] 202416 Q’d by Cauliflower appeared first on F3 South Cary.

22.5 exercises EMOM. I’m really trying to write a one-liner here. But how can one avoid saying An honor to lead. To those who Q it’s a shared feeling. A privilege to be in the moment with the fellas. We are truly blessed to have this opportunity to be with each other, push ourselves, set aside differences or challenges in our lives and to push ourselves for a moment each time we post. In my few years of posting I’ve come to learn it’s is not just about doing exercises, or some weirdo yelling “slow the hell down”, or feeling like you gotta go faster to keep up. It’s really about being there. Just showing up. participating in the 2nd F chemistry. Finding your own way of doing it but DOING IT. Putting yourself out there, posting at a place that is unfamiliar, stepping up to lead a little, jumping in regardless of how clear-eyed you are in the am. You won’t fail because all these F3 guys around you will be there, in their own way, to get you up and going again. I saw this comment somewhere. Recalling it here:

Do the thing that scares you most. All the best things are on the other side of that fear.

Lots of stuff happening this fall. Keep track on COT channel.

10/19 – SCary Dad’s is HAPPENING this weekend! PAX asking where & when.
11/4 starts SCary Culture week! PAX asking how they can help. Q holding off until closer.
11/8 SCary Bowling night at Buffaloe Lanes, Garner. PAX asking for repost of sign up sheet.

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This morning’s Hulkmania Kettlebell beatdown had us swinging iron and scratching our heads to a playlist of One Hit Wonders’ second songs, which, much like our form on those last few thrusters, left a lot to be desired. We kicked things off with kettlebell swings to the sweet sounds of “Amnesia” (because yes, apparently everyone forgot Chumbawamba’s song after Tubthumping), but don’t worry… we knocked it down but somehow still got up again on those swings. This AO may not have been a chart-topper, but this morning, we were out here doing the work, great job everyone!

The post [ao-wed-hulkamania] 202402 Q’d by Dumas appeared first on F3 South Cary.

It was great to be back at FWD and to have the opportunity to Q these HIM.

Flag was missing, but YHC felt obligated to recite the pledge before heading over to the Lowes parking lot for warmups. We did a standard warmup session consisting of SSH, Good Mornings, Sir Fazio arm circle (forward/reverse), calf/runner’s stretches and standard merkins.

We then headed to the Cary Medical Park complex for a Pain-Train. There was an exercise to perform at each of the six light poles in the parking lot and reps increased by five at each light pole. We did merkins (5), monkey humpers (10), LBC (15), Shoulder taps (L/R = 1)(20), seal claps (25) and squat jumps (30). We started each round with five dips at the fountain at the entrance.

Once we completed the Pain-Train, we headed to the covered parking sections for ppl chair and chill cut. That got boring pretty quickly so we then started our mosey back to the flag (imaginary) with several stops for additional exercises. We got back to the flag (imaginary) quicker than I had anticipated so we did some bear crawls, lunges and some MARY before having a nice day.

Lots of things going on in SouthCary and greater Carpex this month. Check slack for deets. Prayers for everyone impacted by the recent hurricane and for all who are helping with rescue/recovery and clean up.

It’s an honor to be a part of this group and to have the opportunity to lead. Go forth today and encourage one another and lift each other up as we did this morning.

MIAGD!!!!

The post 202401 Q’d by IC Light appeared first on F3 South Cary.

We stretched.
We pickled.
We conquered Mount Inferno.
We planked.

It was like Mount Doom mixed with Free Solo.

We listened to the same angry song on repeat for 45 minutes.

Great workout, guys!

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HellsBells – Peak City

The post [ao-downrange-peakcity] 202423 Q’d by F3 South Cary appeared first on F3 South Cary.

Problematic (or almost problematic?) day at the premier Tuesday boot camp actually located in south cary!

Took the long way over to the Lowe’s foods parking lot for warmups. Then headed over to the Ortho parking lot for three rounds of four corners. First round was 9 diamond merkins at each corner, second round was 24 jump squats and then third round was 83s.

Then we headed towards the park with an illegal road crossing in front of Cary’s finest (no trespassing tho!) and then a pause to monkey hump the JDI broz (of which there were many!) before heading to the shelter for 41 dips, 41 I/urkins, and a 41 second derkin hold.

Back to the flag for popcorn mary and COT right before the dome gave out. Coffee at the shelter!

Prayers for my nextdoor neighbor Sharon in dealing with the sudden passing of her husband yesterday, prayers for Useful’s job search. Grateful to start another year feeling . MIAGD, gents!

The post 202424 Q’d by Astro appeared first on F3 South Cary.

Someone had to do it.
The music was an homage to this great nation of ours. Pickup kicked our ass as he usually does.

Coffee was mediocre.

Sign up to Q Hulkamania. Backblast are apparently optional.

The post [ao-wed-hulkamania] 202418 Q’d by PickUp appeared first on F3 South Cary.

Ran 4 miles on the Tabacco trail

The post 202412 Q’d by F3 South Cary appeared first on F3 South Cary.