Some Ran, Others also Ran.

2 loops – 3 stations. Started as partners, ended as a group. Some gave all, some didn’t. Shoulders are tight.

Great to be out with you all.

MIAGD

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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.

Six HIMs ran for 4 miles at around 9:45 pace discussing raising Godly kids in an Ungodly world. Discussed the dangers of technology, being good examples for your kids, the birds and the bees, and the pressures of growing up in today’s world. Great fellowship and discussion. Feel free to thread any suggestions, reference material, tips, or any other things that you have found helpful in raising good human beings. Yogi lead LNL COT and TR took us out. Prayers for Yogi as well as all the Mom’s. MIAGD

The post [3rdfescalator] 2025-05-10 Q’d by Kirkland 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.

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.

14 for a ladder style kettlebell beatdown.

Minimum mumblechatter for a good portion of the time but it picked up with about 15mins left.

Green Day all day was the playlist.

Announcements were made.

Prayers for YHC and my 2.0. Meeting with orthopedic surgeon this afternoon.

The post [ao-wed-hulkamania] 2025-03-26 Q’d by Sbarro appeared first on F3 South Cary.

Covers on the boombox. Covering ground on the agenda.

Off the top rope, we went straight into a modified DORA. Partnered up for 200 of each exercise:
– Swings
– Squat Thrusters
– Pullover Press
…with a Kettlebell Mile inspired long pickle for the partner.

This started sucking more quickly than I expected.

Next round:
– Merkins
– Plank pull throughs
– RDLs
… Kettlebell Mile on the short pickle

Finished up with All You Gots from Promo and Jiggly for Merkin Madness.

Cover Shuffle:
Mad World – Gary Jules
Hurt – Johnny Cash
Faith – Limp Bizkit
Smooth Criminal – Alien Ant Farm
Summer Breeze – Type O Negative
Lose Yourself – Saliva
Forever Young – David Guetta
Ocean Avenue – Steve Aoki
Pony – Slothrust (strong addition)
Sound of Silence – Disturbed (the crowd favorite)
I Will Survive – Cake
Blinded By The Light – Manfred Mann’s Earth Band (Cauli was happy)

Honored to lead. No more Kettlebell Mile inspired Q’s from me for a while.

The post [ao-wed-hulkamania] 2025-03-05 Q’d by Augmented appeared first on F3 South Cary.

Four became six today as Cauliflower showed us his bell warming technique borrowed from Bronx Bomber. Kitty Litter showed up delaying the start by 30 seconds, but we gave him a pass. Pick Up showed up at his usual time. Penalty burpees were not assessed because no one wanted to do them anyway.

We had a freshly descaled coffee pot full of hot brew. Contrary to what Astro says, a patina in an Aero Press is not a positive thing. Playlist was heavy into 90s grunge though we spanned 60 years of music history. We learned that Lady Gaga was a backup singer for Paul Simon on his greatest album ever, Graceland. The Pointe Break came in for Spade’s quarterly fly by.

Oh, and I guess we worked out. You know, kettlebell stuff. Thanks to the guys who showed up in solidarity and support. If someone crosses your mind, reach out, especially if you haven’t done so in a long time. You’ll probably make their day. Doesn’t it feel good when someone does the same for you?

The post [ao-wed-hulkamania] 2025-02-19 Q’d by Fruit Loop appeared first on F3 South Cary.

All Kettlebells Always Outside at Hulkamania. Assignment 3 of AKOA complete. YHC was feeling under the weather but got up and delivered a Q. A bicep and back heavy Tabata with a robot created playlist. MIAGD!

The post [ao-wed-hulkamania] 2025-02-05 Q’d by Kitty Litter appeared first on F3 South Cary.

Warm-up:

5×20 Merkins and 5×20 Squats

Kettlebell Workout:

Tabata 30/30 for 30 minutes

Clean and Squat Right Arm
Clean and Squat Left Arm
Swings
Snatch Right Arm
Snatch Left Arm
Jump Squats

We listened to the music that the Roman Legions and George Washington would use to get pumped for battle.

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