Warm Up:
SSH, Runners Stretch, Squat Stretch, Hip Stretch

Thing 1:
Kettle Bell Swings 4×25 pickle lap in between

Progression 1: X(5-10)
Goblet Squat
Overhead Press
Squat Press

Progression 2: X(2-6) Left and Right
Clean
Arm Press
Snatch

Clean Up:
Halos X10 Left and Right
Alternating triceps extension and arm curls progression X5-10

Thanks for the opportunity to lead. I had a blast.

Thought of the Day: You never know what someone is going through. Make your interaction count!

The post [ao-wed-hulkamania] 202318 Q’d by Breezy appeared first on F3 South Cary.

The regulars and a few newbies for a crisp morning
Standard warmup that included one leg fazio arm circles and 2 min plank hold while listening to Jocko talk about saying Good to adversity

5 rounds
Swings
TGU
Pull ups
Mosey between sets

3 rounds
Goblet squats
OH Press
Merkins
Lunge walk around pickle between sets

Wrap up with AMRAP merkins

Pinto took us out with prayers for his son Luke deployed overseas and the family of his friend who passed recently

NMS
Denali still not a fan of TGUs
Pick up needs an alarm clock and a yoga mat
Lite Brite is a mad genius fixing broken coffee spout

MIAGD

The post [ao-wed-hulkamania] 202320 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

High energy V Q from Pickup. Started with pledge followed by some sexy hip stretches before the main event of EMOM

20 swings followed by 10 merkins for 10 rounds with descending count on merkins
Followed by rounds of
Snatches
OH with lunge
One armed swings
Cleans
Thrusters
Couple of moseys in between

NMS
Flawless high tempo Q.
High energy with lots of grunting
Tunes ranged from Whitney Houston to James Brown, which was @mamasboy second concert after seeing Amy Grant with his mother

The post [ao-wed-hulkamania] 202330 Q’d by PickUp appeared first on F3 South Cary.

12 rolled their own kettlebell Q at Hulkamania this morning. Anticipation is high for PickUp’s VQ next week. Great crew – make it a great day. -CJ

The post [ao-wed-hulkamania] 202323 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

10 for 100 Swings + 2 Circuits of 12. Music: Iller by DJ Cobra. (I’ll add a link in the comments.) Prayers for Luke. No coffee bc our boy Blue is on the IR. Grateful to our brothers at PB for sharing theirs.

The post [ao-wed-hulkamania] 202316 Q’d by Captain Jack appeared first on F3 South Cary.

Well thanks to all who showed up for my first Q especially after a great 4th of July. Still sore from 1776 workout yesterday! It was another hot and humid morning at Ritter Park. And yes can never look at the playground and parking lot again!!!!

KB workout
AMRAP 10
5 reps each side start with left side then switch to right side
Pushups with KB
Bent over rows
Deadlifts
Clean
Push press

Round 2
40 seconds of work 20 seconds rest
x4 rounds
Snatch
Goblet squats into lung
Cross body clean
Alternate single swings
kB curls

The post [ao-wed-hulkamania] 202305 Q’d by Wide right appeared first on F3 South Cary.

When in the course of human events, we get 76 + 1 PAX to descend upon Ritter Park, we do so to honor the birth of our great nation and celebrate our freedom.

Many brave souls ventured out to conquer one of the 3 EC options available. A near-problematic number embarked on the treacherous Freedom EC to capture a shovel flag being held by the British Crown, deep in the Scottish Highlands of Lochmere.

The main event started with a 1776-yard mosey (approx 1 mile) and then we proceeded to work through a list of 1776 reps between 17 different exercises….100 reps each, then we bear crawled 100 yards back to the flags and did 76 burpees together going around the circle where each PAX had a chance to call “down” for 1 burpee.

We covered 1.76 miles in total, according to Hello Kitty’s official Strava record. This backblast may also have taken 1776 seconds to write. 4 FNG’s named. Callahan took us out in prayer. Pinto snapped a great group pic. The afterparty included several pots of coffee, water, beer, hard seltzers, danishes, American flag cookie, and great fellowship. Thank you to everyone who joined us to participate and everyone who contributed to make this event a success!

The post [1stf-convergence] 2023-07-04 Q’d by Amway appeared first on F3 South Cary.

Warmarama
SSH
Halo
Goblet squat
Homer to Marge
Good mornings

Tabata 30 sec work/ 15 rest

Round 1
Swings
Turkish get up
Romanian dead lift
Erkin

Round 2
Goblet squat
Merkins with KB
Thruster
One-handed swing

Round 3
Overhead press
Bulgarian split squat
Curls
Derkins

Playlist a little lite on the gangsta rap but YHC recognized most of the songs for a change

MIAGD!

The post [ao-wed-hulkamania] 202328 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

Science suggested YHC should go tabata style today so we did (even though Bluewater was skeptical of the research paper). 18 showed up and avoided the rain that never came under the pavilion. This ended up being a bonus for coffee access and bass lines.

This workout left a mark. It went something like this —

Warm up: halos and deep squat holds to open up the hips

The Thang: 2X straight through 4 different circuits of 6 exercises. 35 seconds ON. 15 off. —
– Kettlebell swings
– Kettlebell burpee deadlifts
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

– Kettlebell swings
– Downward drag curls
– Pullover crunch and press
– Pick up and Press
– Bench rows
– Irkins

– Single arm swings
– Kettlebell bench step ups
– Bent over take overs
– Dips
– Full body squat curl press tricep extension
– Derkins

PAX choice for the final round:
– Kettlebell swings reguLAR
– Kettlebell bench step ups
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

… And a perfectly timed Have a Nice Day. YHC took us out. Coffee was on point.

The PAX-provided playlist shuffle did not disappoint (with maybe a few exceptions):
– Low Down | Lil Baby
– Sabotage | Beastie Boys
– Astronaut in the Ocean | Masked Wolf
– Welcome to the Jungle | Guns N’ Roses
– Sultans of Swing | Dire Straights
– Afternoon Delight | Starland Vocal Band
– Machinehead | Bush
– Regulate | Warren G feat. Nate Dogg
– Inside Out | Eve 6
– No Hands | Waka Flocka Flame
– Blister in the Sun | Violent Femmes

The post [ao-wed-hulkamania] 202321 Q’d by Augmented appeared first on F3 South Cary.

Some of Scary’s finest iron pumpers (at least 4 Hulkamania Vs) did some interval work; Goblet squats, Reverse lunges, Sit N Press, Snatches, SL Deadlifts, and Preacher curls were all on the menu. ~200 merkins and ~1.5 miles were thrown in as well. Great work men. Prayers for the Janes family for the loss of Renee to Pneumonia. Prayers for graduates and change for all students. Honor to Q this AM

The post [ao-wed-hulkamania] 202307 Q’d by HoppinJohn appeared first on F3 South Cary.