Half of AKOA ventured into the Peak Of Good Living to check out this boot thing everyone talks about. We thought we were in for a nice fellowship run, but we somehow got sucked into what felt like an all-out sprint with several PR’s unlocked along the way. Big COT with combination of runners, bootcampers, and ruckers. Highly recommend paying them a visit sometime. MIAGD.

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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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What a delightful morning to be out at SWW. The Pax began with the pledge and headed out to cover 2+ miles and 100 of each of the following exercises, Merkins, Low slow Flutters, WW11, Boat Canoes. We also threw in some SSH’s and Sir Fazio Arm Circles. Many things were discussed. @Captain Jacks Colonoscopy, Mothers Day’s Gifts, and selection of our next Nantan will be conclave style either in Sandals, Myrtle Beach or @Oofda’s mountain house. Prayers for our kids as they end the school year and very grateful to lead this group of HIM’s

Also there were multiple runners

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Started at 530. Mosey, Warmup, Mosey.

Thang 1
Set of 21s on the hill.
13 lunges at bottom
8 CDD at top
Math makes that 21 total or 126 total reps completed.

Mosey on the private Greenway back to the neighborhood behind HT.

Thang 2
standard Dora of
100 Merkins
200 Squats
300 LBCs

Mosey along Tenten to get to 5k mileage
Ended the workout with Mary:
WW1
Lindsey Lohan

COT includes prayers for @Deet testimony, @OR upcoming tests, @Promo grandmother-in-law

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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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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.

A beautiful morning at Ritter for another round of F3 Dads. More families but less overall people than last go around. Sports season is rough. Nevertheless we prevailed!!!

Standard warm ups followed by animal races and piggy back relay. Flamingo was probably the highlight of the animal races and Armstrong cooked everyone on every animal. A few rounds of “Who can do more?” kids vs dads where Amway left me hanging every time to fend off the kids on my own. Kids won 3-0. Then in honor of Star Wars Day we had a round of freeze dance to the sweet tunes of the Cantina Song. Fun Fact: Amway has only ever seen A New Hope. Thankfully I didn’t waste time coming up with a fully Star Wars themed workout for this Star Wars oblivious crowd. After freeze dance back to the Gladiator where these kids proved they were hardcore and OUT CAME THE WHEEL OF PAIN!!!

Each kid got 2 turns spinning and complained less than most pax. Truly a hardcore group of kids this morning.

COT included a renaming ceremony in which Spirit became Milkshake.

Snacks followed and then a solid hour long playground/woods session. A beautiful morning!

MIAGD

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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!

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Pledge
Mosey to Chaumont hill
Warmups – Possible new stretch introduced – name tbd
Merkin bowl – from one end of the Chaumont hill to the other – 5,10,15,20,25, and 30 Merkins alternating
Mosey past Fire Station into Glenridge, making our way to the greenway in Stanton Place
LBCs
Mosey to behind @Staubach’s old house – Squats
Mosey back to Ten Ten with a few drops along the way
Cut across the farm at Ten-Ten, mosey back to the flag
End with LBCs and Stretches
3 miles covered

Prayers for family, health, and that we get to do this daily. MIAGD.

Special K coffee and Smoreo’s were shared.

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Nice warm evening run from W.E.L.D. reminded us why we workout in the morning. Apparently Sherpa runs this club because the pace was faster than promoted. Despite Amway’s best efforts, we did not recruit any FNGs! There was a brief Dowry sighting. Beer was enjoyed after. Looking forward to next one! Cheers!

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