A strong crew came out for YHC’s first time Q’ing at 88 MPH. Appreciate the support! 3 early risers did an EC Ocho. Awesome job @Amway, @Promo, and @OTW! Hoppin’ John slept in and did the Ocho during the ME, still very impressive . The bootcamp started with a mosey to Whole Foods for the warm up. Then, we headed to the CSAUP parking lot. No bagpipes this morning, bummer. We did bear crawls, crab walks, sprints, merkins, burpees, star jumps, WWII’S, squats, and so forth. It was Vanilla. It was adequate for a Monday!
COT – Respect/Honor week coming, Salamander game get tickets! Prayers for Sanka and his possible pastor job, prayers for Yogi.
TY gentleman for the opportunity. God bless!

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It was beautiful morning at Lake Lochmere. We had runners, ruckers and boot campers. Yogi gladly took the Q. We moseyed down to the lake and in a rotating fashion Yogi cranked out Thang 1: merkins, dips, burpees, carolina dry docks, WWII’s, LBC’s mixed in with sprints midway down on the red rail and back. Thang 2: we worked at grass dam and moseyed down the path behind the dam and around the disc golf course. We hustled back to the flag and finished with some Mary.

Announcements: See Slack.

Prayers: Yogi has been going through extreme difficulty. Without further elaboration, our brother needs ALL our prayers and support.

MIAGD!

The post 2025-05-10 Q’d by F3 South Cary appeared first on F3 South Cary.

Solid discussion about the lack of challenge modern people have in certain areas of their lives. Us F3 folks do a pretty good job of embracing physical challenges. But what about embracing other challenges like relational, emotional, parental, etc.? I know I need to do better in some of those areas and dig in more. Do you?

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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.

On May 6, 1527 Spanish and German imperial troops sacked Rome, ending the Renaissance. Since TikTok tells us the average man thinks about the Roman Empire at least daily, what better way to commemorate such a significant, yet tragic occasion.

We began with the march towards Rome, a running loop around the block. The obligatory South Cary stretches were incorporated as you can’t sack a city with cramped calves. On the way home, we stopped for some rock work to build our strength.

Upon our return, a four corners with 15 Flame Throwing Burpees against the mighty city walls, climbing Mt. Olympus 27 Mountain Climbers (just go with it), down the hole 15 CDDs, and crush their spirits 27 jump squats.

Charge Palatine hill 4x in a brave attempt to take the city, and then some themed Mary — Discipline Bear Holds, Roman Shield Lock Plank Shoulder Taps, Rubble Twists, last stand hollow hold. We finished with what else but Warrior yoga cool downs.

Sic transit gloria mundi. Don’t take for granted the gifts showered down on us from our Creator, the beauty of everything given to us on this Earth, and the time we have with loved ones. Even the mighty and glorious Roman Empire fell. So someday shall we all.

The post [ao-tues-mojodojocasahouse] 2025-05-06 Q’d by Fruit Loop appeared first on F3 South Cary.

7 gringos for a cinco de mayo celebration.

5 stations
5 reps of 5 related exercises
5 rounds

Merkins
Squats
Mary
Lunges
Planks

Modified as needed due to time constraints but completed 5 circuits.

Shut in was 5th in the All You Got to the flag and he had the honor of breaking the piñata with a driver. All it took was one swing.

Tamarind candy was divvied up.
Churros and Coffee were served.

Kirkland knows a gentleman’s establishment in every town in Eastern NC and many in the western part of the state.

“You are the average of the 5 people you spend time with” – Jim Rohn

We are blessed!

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The fire was massive, the bourbon was plentiful, the Super crooned, and the lawn only burned a little.

The post 2025-05-03 Q’d by Texas Ranger appeared first on F3 South Cary.

Wow! What a beautiful morning! TY to God and to the PAX for a great adventure over to the Birkhaven Hill. For some, it was the first time up the beast of that hill, but the beast was conquered, twice! Along the way there and back, we did mostly ab / core exercises with various PAX leading. Strong work, brothers!
COT: See you tonight for volleyball and bonfire and Bourbon. 7 pm. See 2nd F channel.
Prayers/Praises – Yogi’s daughter, college kids, keep leadership going.
TY for the opportunity. God bless!

The post 2025-05-03 Q’d by Texas Ranger appeared first on F3 South Cary.

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.

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