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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Beautiful evening full of bourbon, cigars, and music by the fire. Walmart delivery failed on the ribeyes, but we settled for spicy sausages to make it a true sausage partly. Bourbon was sampled and songs were sung.

The fellowship of F3 is truly incredible. Life is not meant to be lived alone—reach out to your brothers, hold your kids close, and give your Ms a very special Mother’s Day tomorrow.

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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!

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1 ran for 8 while 5 got set up for a kettlebell Q.

As the clock struck 545am the new Bishop of Rome Pope Leo Sbarro XIV descended from the royal black 4Runner carriage. Great tunes of joy and praise by “The Cathedral Singers” accompanied him to the awestruck dismay of the PAX Cardinals who awaited the beatdown.

The Pope, still shocked that he was selected the night before proclaimed to himself “Every great religious leader must remain in peak physical health to care for their people he is entrusted with!” And with that, kept his promise of the Q sheet as it was written.

Upon arrival he blessed them all with a “Peace be with you” and requested Cardinal Adjacent to lead in stretches while he prepared his pulpit for exercise by removing his cap and gown. Scriptures of Yore were passed about to the Cardinals (repeat workout from Hulkamania) while Christian hymns of Pope Sbarro’s Apple Music entertained the crowd. A late Cardinal quickly joined in although missing the grand greeting but picked up in lock step with the others.

As the hymns ended at 45minutes The Super joined us for a prayer and we collectively broke bread and wine with the PAX of Slippery When Wet. Many of these men were confused and tried to avoid eye contact with his holiness. It’s clear they do not regularly view the scriptures of slack and perhaps are still puzzled as I write this. It is clear, there is much work to be done to spread the good word.

For one final time. Peace be with you, and bless others today.

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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.

The post [aostonecutters] 2025-05-08 Q’d by Oofda appeared first on F3 South Cary.

6 showed up for the Wednesday night meetup at WELD. YHC arrived first so I have the honor of writing the backblast. Good discussions about work, life and AI were enjoyed. Beautiful spring evening.

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Warmers on the fly, stairs and exercises at top/bot x5, next stairs x5, then some cones and blocks with 5 reps at each, run intervals.

Baseball 2ndF Event 6/29 Friday – get on the poll!

HUGE 1st F challenge: show up 6 posts during HONOR & HIGH RESPECT week.

ESCALATOR this week is on FIRE with OOFTA

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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

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