Moved from the shelter to the parking lot because it felt more like outside. Disclaimer at 0545. By 0546 we took a quick warmup mosey followed by the Red Ryder Perfect Warmup.

Circle up, start the playlist. There was one exercise per song. Exercises were squat thrusters, figure 8s, clean & press, lawn mowers, WW3s, halos, single leg RDLs, KB merkins, curls and plank pull-through. One PAX was always farmer or rifle carrying to the end of the parking lot and back. Each exercise was AMRAP, when you needed a break you completed 10 KB swings before resuming the exercise.

YHC took us out in prayer at the end of COT. Always thank the Sky Q for the accountability that we have in each other, as well as the health and ability to get after it in the morning. Video, playlist and NMS in the comments

The post [aoswwingers] 2025-05-23 Q’d by Red Ryder appeared first on F3 South Cary.

Ran a full tour of the MacGregor Village and surrounding area with 10 stops of 20 merkins, LBCs, and squats. Then back to the M.V. flag for 3 rounds of 10 pull-ups and Abs.

Pax led Mary

Water Wings has your Q in 2 weeks

The post [aomoab] 2025-05-22 Q’d by Bañjo (Carpecker) appeared first on F3 South Cary.

Seven this morning for what was deemed by the pax as a very structured KB workout. Three thangs with a bit of something for everyone in terms of exercises.

The site Qs thoughtfully arranged to have the parking lot blown clear of leaves for the ultimate in premium pavement. We learned that Mama’s Boy’s grandma makes a mean prime rib for Thanksgiving (has for years!) and traded high end coffee stories while sipping excellent brew. All in all, a first-class experience that awed the Carpex and Peak City visitors for its near flawless execution.

The post [ao-wed-hulkamania] 202427 Q’d by Fruit Loop 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.

15 bros for a lower body/core focused day at the Hulkamania office.
Set 1: 20 Swings/30 sec Chill Cut Plank/10 Merkins; Repeat 5x
Set 2: 20 Squats/30 sec CC plank/10 Merkins/L RDL/R RDL/Tactical Lunges/Farmers Carry; Repeat 3x
Set 3: 20 Swings/30 sec CC plank/10 Merkins/Suitcase deadlift L/R; Repeat 3x
Close circle burnout round with lunge pulses and 1 minute CC plank with Eric Church “Springsteen”playing to take us home.
Country Jams (best listened to on a boat somewhere) is what the DJ had in store today (Zach Bryan, Morgan Wallen, Whiskey Myers & Shaboozey!).
Honor to lead this 5 star group; MIAGD!

The post [ao-wed-hulkamania] 202410 Q’d by Mayflower appeared first on F3 South Cary.

A dozen for a stroll through Williamsburg! A pleasant warm up to get into that 1776 mood. Raw notes from my planning:

Grab one medium bell.
Warmup walk to park entrance. ATW, Halos.
Farmers Carry to MacLaurin. 10 curls, 20 swings.
Overhead carry to bottom of MacLaurin. 10 goblet squat, 20 swings. Right turn.
Other arm overhead carry to Quarter Path. 10 press each side, 20 swings.
Rack hold to big driveway. 10 clean each side, 20 swings.
Other side rack hold to Kildare. 10 rows, 20 swings.
Cross to Lochmere Golf Course lot. Move the rock across the spots, returning to the west side for decreasing merkins 10->1.
Up to Lochmere Pavilion. Overhead carry lunge. Switch hands every five spots.

We ended up adding some plank pull throughs, supine chest presses, and tricep extensions otw back to the flag. We arrived at 6:15. Asterisk decision pending.

See you at Ma Bell’s BO/DZ Qs and at 1776 at Ritter next Thursday!

The post [ao-wed-hulkamania] 202426 Q’d by Jigglypuff appeared first on F3 South Cary.

YHC Q’d Hulkamania for the first time for Respect Week. 16 gathered at the shelter at Ritter Park to enjoy a good old fashioned dumbbell, I mean kettlebell workout. Standard warm-up that included a calf stretch, halo’s, and Around the Worlds.
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
Parallel Dips (using picnic tables)- 10, 12, 15, 12, 10
Thang 3
Push Up: 10, 15, 20, 15, 10
RDL: 5, 7, 10, 7, 5 (each)
Thang 4
Dead bug pull over: 10, 15, 20, 15,10
American Hammers: 6, 8, 10 IC
Plank Rows: 5, 7, 5 (each side)
Finished with COT. Have a great day men. It is always an honor to lead.

The post [ao-wed-hulkamania] 2024-04-03 Q’d by Cauliflower appeared first on F3 South Cary.

Site Q CJ pinch-hitting for Pick Up:

Listen, the next time you see Pick Up on the Hulkamania Q sheet, you’re going to want to go out of your way to join us. A+ demonstration of all three Fs. Happy birthday to a high impact man.

The post [ao-wed-hulkamania] 202403 Q’d by PickUp appeared first on F3 South Cary.

38 posted at #ao-tue-dtp. SCary came to Peak City for a slightly Halloween-themed scavenger hunt. About 2.5 miles were covered by most, Franklin’s portopotty was visited, Term Paper dressed as a go go dancer, and half the teams found the pineapple. 10 Ruck This Way’ers joined us for COT. Big attendance for coffeeteria (thanks to the SCary guys that brought their carafes). Thanks for a great morning, Apex!  Happy Halloween

The post [ao-downrange-peakcity] 202331 Q’d by Shipyard appeared first on F3 South Cary.

17 PAX got just over 3 miles on a perfect weather morning. Warmed up in the Lowe’s parking lot followed by a mosey to the office building diagonal from Chanticleer. 4 corner Pain Train consisting of 20 reps of Dying cockroach, Merkins, Squats, and Boat/Canoes.
Mosey to the cell tower for 7s of Worlds worst merkins and squat thrusts. Finished with indigenous people run back to flag

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