We stretched.
We pickled.
We conquered Mount Inferno.
We planked.

It was like Mount Doom mixed with Free Solo.

We listened to the same angry song on repeat for 45 minutes.

Great workout, guys!

The post [ao-wed-hulkamania] 202425 Q’d by cheeseballs appeared first on F3 South Cary.

Beautiful fall weather light kettle bell work out with pumpkin spice inspired music…four guys did ironpax

The post [ao-wed-hulkamania] 202404 Q’d by Schnitzel appeared first on F3 South Cary.

We won’t leave you behind, but we also won’t leave you where you started.

5 runner broz and 12 bootcampers started their Saturday off right. Since it’s AMBRR season we logged some mileage, moseying down to the lake trail. We executed M&Ms around the lake, with a merkin variation and monkey humpers at each stop.

Several were worried about our timing half way through the lake lap but YHC wasn’t scured. We made it back right on time +/- 2 minutes.

Welcome FNG Out Cold!
MIAGD!

The post 202431 Q’d by Spade appeared first on F3 South Cary.

9 on the final day of August for a 45 minute EMOM backed by all-time classic album-closing tracks. It was the kettlebell all-star team today, so they rolled with my “no breaks” workout just fine.

After COT, we joined the SWW crew to celebrate Amway’s 500th SC post. I’m thankful for Amway’s leadership in F3 and his positive influence on my life.

The post [aoswwingers] 202430 Q’d by Captain Jack appeared first on F3 South Cary.

Rooney Ghost Flag Week, Day #3 continued. No FNGs, disclaimer that I’m not a professional, pledge, one warmup lap.

Warmup: GMs, Seal Claps, IWs, Squats, Michael Phelps.

Thang 1: Humane Burpee (Juggernaut)
– 15 Swings / 10 Goblet Squats / 10 Merkins
– 15 Swings / 10 Goblet Squats / 9 Merkins
– 15 Swings / 10 Goblet Squats / 8 Merkins
– 15 Swings / 10Goblet Squats / 7 Merkins
– 15 Swings /10 Goblet Squats / 6 Merkins

Thang 2: Tabata x2
Curls
Halos
Lawnmower
R Cleans
L Cleans
Lunges
R Press
L Press
Triceps
Front Shoulder Lift

Thang 3: 4 exercises x20, x2
Pull Throughs
Dying Cockroaches
Chest Press
Lawnmowers

Mary: LBCs, Flutterkicks, Homer to Marge, Have a Nice Day, Announcements, Prayers/Praises

The post [ao-wed-hulkamania] 202428 Q’d by Rooney appeared first on F3 South Cary.

How Many Times Do I Have to Tell You
Standard Warm Up
Thang:
Swing 20
Single KB Front Squat: 10
Overhead press 10 each side
Around the world: 10 each way
RDL: 10 each
Rows 10 each
Side bends 10 each
lunge 10 each
Front pull 10
On the shelf 10 each
Swing – 20

Farmer’s Carry
Repeato until the end of time

Theme and 80’s Rock inspired by a revelation to the reason why my M has to repeat dates, directions, events, etc to me so many times…. Being in high school and college in the 80’s I needed Twisted Sister to tell me 40 x’s that “I wanna rock” and Pat Benatar to repeatedly insist that “I love rock n roll”. It’s no wonder that I require numerous repeats to follow through on a task.
COT: Help HGTV with SAG, Habitat this Saturday
Prayers & Praises: My appreciation for the support from F3 brothers and prayers for you to reach out for help, for counsel, to support others. We all have challenges. Let’s do it together. Prayers for the transition back to school and life transitions. MIAGD.

The post [ao-wed-hulkamania] 202421 Q’d by Cauliflower appeared first on F3 South Cary.

The Tour-De-Sac took us to an area typically not traveled. After some comments about my counting, we moseyed down Lilly Atkins and visited a series of cul de sacs with workouts at each one. We finished with a visit to HGTV’s future home now that he is an empty nester and ready to downsize. Big ups to @Frazier to bringing out an FNG, Mall Walker. MIAGD!

The post 202417 Q’d by Kirkland appeared first on F3 South Cary.

9 did 7s. 2 did much more.

Distance was promised and achieved. 3.67 miles by my count, about another mile if your name is French Lick.

Great to be out with you all.

Prayers for our Kids and our Families.

The post [aothunderstruck] 202415 Q’d by Nugent appeared first on F3 South Cary.

11 for 60 swings, 3-min AMRAP, a 20-minute Tabata, and calves/abs.

Prayers for families and teachers reentering school. Prayer for our guy Veg.

Honored to lead this great group of men today.

The post [ao-wed-hulkamania] 202414 Q’d by Captain Jack appeared first on F3 South Cary.

It was an extra gloomy morning and the rain held off but we sought shelter anyway just in case. The playlist was focused on Seattle where it rains pretty much all the time. But there was a twist…a few non-Seattle bands were mixed in, and for every song the Pax had to vote with the thumbs up/down whether or not they thought the band was from Seattle. If the crowd got it wrong it meant penalty burpees.

Started with a warmup alternating between kettlebell swings and high knees. Then we partnered up and did a Dora which consisted of goblet squats, overhead presses, and American hammers. It might have been PickUp’s first Dora and he was quite the overachiever as usual.

Next we did some AMRAP sets consisting of 4 exercises, 10 reps each exercise, as many rounds as possible for 10 minutes. The first time we did 10 Romanian deadlifts (one side), 10 tricep extensions, 10 Romanian deadlifts (other side), and 10 raises. Then we did another 10 minutes, as many rounds as possible of 10 reverse lunges (one side), 10 rows (one side), 10 reverse lunges (other side), and 10 rows (other side). Then we closed out with some Mary.

HDHH tonight, World’s Greatest Cleaver Saturday, AMBRR coming up 9/7 for which HGTV is looking for help with SAG (Support And Gear). I’m going on 3 years of this F3 journey and it’s amazing the impact it has had on my life over that time. MIAGD.

The post [ao-wed-hulkamania] 202407 Q’d by Amway appeared first on F3 South Cary.