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.

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I’m not sure how to describe this morning’s workout. I guess incredible experience for me to be in His story, to be able to step up, step out and share. You all make it better by being there. Carpex guys, Green Level, Peakcity, Churham….appreciate all you F3 men, wanting to be being part of His story, too. Receive the gifts. Keep your hands tight around it. Don’t loose it and please take all you’ve received today with you to share with others in your own way. Your friends, families this weekend. Keep it alive. We’ll do it again next year.

Welcome FNG 2 Chains !!

See most of you tomorrow HIGHLAND GAMES 2025

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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.

The post [ao-wed-hulkamania] 2025-04-16 Q’d by cheeseballs appeared first on F3 South Cary.

The cold was real, the kettlebells heavier than usual, and the “greatest workout song list ever” turned out to be mildly disappointing—but we pressed on. Today’s Tabata-style KB beatdown included:
1. Kettlebell swings
2. Goblet Squats
3. High Pull
4. Lunges
5. Alternating Snatches
6. Romanian Deadlift (RDL)

Nugent showed his natural sales ability, Cauliflower showed his generosity offering to babysit this summer.

MIAGD

The post [ao-wed-hulkamania] 2025-04-09 Q’d by Dumas appeared first on F3 South Cary.

14 for a ladder style kettlebell beatdown.

Minimum mumblechatter for a good portion of the time but it picked up with about 15mins left.

Green Day all day was the playlist.

Announcements were made.

Prayers for YHC and my 2.0. Meeting with orthopedic surgeon this afternoon.

The post [ao-wed-hulkamania] 2025-03-26 Q’d by Sbarro appeared first on F3 South Cary.

Pledge to HGTV’s headband.
Warm Up: Good Mornings, Hillbillies, Halo’s
Thang 1
Single KB Front Squat: 10,15, 20, 15,10
Push Press (each side): 5, 7, 10, 7, 5
Thang 2
Swing – 20,25,30,25,20
Push Ups – 10, 15, 20, 15, 10
Thang 3: Carry bell to padded area
Dead bug pull over: 10, 14, 20, 14, 10
Pull Ups: 3, 5, 7, 5, 3
Thang 4
Bride Press: 10, 14, 16, 14, 10 (each side)
American Hammers: 6, 8, 10, 8, 6 (IC)
Playlist consisted of: Jethro Tull, Marshall Tucker, Mama’s & Papa’s, Canned Heat, Van Morrison, Traffic, Moody Blues, Men at Work, Beatles. A tribute to the 70’ish bands that incorporated the flute into rock music.
Announcements: Stations of the Cross, Highland Games
Prayers/Praises: Recovery from surgery, CoCo and job situation. Great group that has encouraged me to continue to grow and be stronger in all aspects of my life. Thanks.
MIAGD.

The post [ao-wed-hulkamania] 2025-03-19 Q’d by Cauliflower appeared first on F3 South Cary.

Long haul with the Wheel to the T on the path with the park closed while the EC runners did their thing.
Started a minute late due to general parking chaos.
Brief pickle warmup before heading down the greenway to do a variation on the wheel of death with an exercise to complete at a destination ranging from .1 to .25 miles away
Hill 30 LBCs
Hill 10 Burpees
Hill 20 Jump Squats
Bridge Bear Crawl
Bridge Lunge Walk
Balls 20 Irkins
Balls 20 Derkins
Balls 30 Dips

The wheel did not let us down as we managed to land on all 8 options a single time which had us finish right on time.

Praise for things coming together with Yogi living situation.

Dumas – be sure to send Yogi your Venmo info so you can collect your $10.

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A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

The post [ao-downrange-carpex] 2025-02-22 Q’d by Term Paper appeared first on F3 South Cary.

YHC had plan to cover some ground and knock the rust off after the Fartsack sick last week. But we modify as necessary and leave no man behind. Pledge. Warm up around the park while we wait for the six to join the workout. Pearls style warmup towards the border bridge. Pace was picked up on the hill.

7’s on the S curve hill. Merkins and LBCs.

Mosey back to the hidden park. Tricep ring of fire with legs to break it up. Irkins, dips, merkins, derkins. Squats and step ups. Irkins, merkins, dips, derkins. Mosey out.

Pearls ish in the way back holding for the six. Grisham enjoys the “hands on your knees” hold.

One last park lap, it’s the last lap of the Daytona 500, out of the last turn give it all you got to the flag.

Popcorn Mary with an actual HAND!

DDD Saturday, HG25 4.19, SCary picnic

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It was a dark day at the Pavelion. Literally. Props to all who lent a light.

Music day! Playlist in the thread. We took a walk down memory lane circa 2017. Some generous inclusions (Starboy released in 2016, but popularized in 2017).

Workout was inspired by the #wellness channel post. Here is the unedited plan, I adjusted the last couple rounds since we were ahead of time here:

Warmups
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter
10 clean and press, 10 windmill
2 laps around shelter
10 Peter Parker Derkins
4 laps around shelter
10 renegade row (plank on two KB, lift one at a time), 10 hang deadlift
2 laps around shelter
10 split squat each side
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter
25 swings, 10 halos, 10 overhead presses, 10 goblet squats
2 laps around shelter

7 of 9 stuck for coffee. 9 out of 9 stayed dry. MIAGD!

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