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.

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The Rocky Balboa movie clip when Rocky speaks to his son about- ‘no body can hit you as hard as life-it’s not about how hard you can hit, it’s about how much you can get hit and keep moving forward’. We shared some hard knock stories about pain, loss, recovery, training and finally victory. On a personal note, it was truly a wonderful pleasure being with F3 guys on my birthday. Im blessed by the support and fellowship we have in this united family of early morning warriors. Thank you to all the men who by their encouragement and persistent challenges for me to become better, i am more alive, more alert and prepared for tomorrow.

The post [3rdfescalator] 2025-05-02 Q’d by VHS appeared first on F3 South Cary.

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.

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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.

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.

Less running today. Hit the upper body with merkins, diamond merkins, pull ups and dips. Legs was squats, curb touches and step ups and abs were a little of everything. The stretching was very popular today so we incorporated a little more throughout the morning. Overall a good workout.

The post 2025-04-22 Q’d by Flounder appeared first on F3 South Cary.

Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

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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.

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.

At the waffle-free zone of Marla Dorrel Park, we enjoyed this cool spring morning as follows:

Run to greenway / various warm up exercises
Run to bridge over 64, go to the far end with the curvy hill
–1 pushup at top, 6 LBC’s at bottom
–2 pushups, 5 LBC’s,
–etc.

Back the way we came on the greenway
Stop and do Tabata workout (20 seconds exercise, 10 seconds rest)
–squats
–plank jack
–crunches
–mountain climbers
(Repeat for 8 minutes)

Run back to park lot
Circle up for Mary

For COT, we were met by @WebMD and @TheSuper, who had been running.

Prayers:
O.R. has a pre-op appointment this week, procedure later this month

Thanks for a great workout, gentlemen. MIAGD!

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