We moseyed and merkined.
Spotted a few frogs, no snakes,
and some stairwells.
Listened to chirping birds and trucks.
Happy earth day

The post [ao-tues-justruckit] 2025-04-22 Q’d by Shipyard appeared first on F3 South Cary.

11 pax plus the Q decided to take a trip down the lanes of yesteryear and play a game of….

Memory.

54 cards were spread out on a picnic bench that will be holding delicious food at the F3 picnic next Sunday (rumor has it there is a signup sheet somewhere) and the PAX had to pick 2 with the hopes of a match. Total # of the two cards resulted in the number reps to perform.

Detailed rules in the comments.

An expertly curated playlist (also in the comments) accompanied this intense workout of mumblechatter and shockingly high count of sir fazio arm circles. One thing is for sure, @grisham is never going to have a rotator cuff injury.

Stations of the cross
Highland Games
Make someone’s day better today.

The post [aostonecutters] 2025-04-17 Q’d by Sbarro appeared first on F3 South Cary.

5 for an under the pavilion SWWingers like experience with a round robin Q share.

Stories were told, exercise happened and we left better than we arrived.

Stations of the cross, Highland Games and picnic around the corner.

Prayers for someone to hear a message this weekend that changes their life.

The post [ao-wed-hulkamania] 2025-04-16 Q’d by cheeseballs appeared first on F3 South Cary.

Strong crew for a tabata style beatdown this morning.

Playlist was on point, sourced from a “Throwback Hiphop” playlist on Spotify. Pax came to the realization of how heavy on innuendo many of these songs from our distant memories were. Shipyard giggled multiple times as new songs came on. The hammer dance was done. And HG tv 5 3 was a new convert to early hip hop as he realized “there is rap music you can actually understand the lyrics to”. All in all, a fantastic morning.

Sign up to Q. If you can bootcamp, you can kettlebell. If Astro can do it, so can you.

The post [ao-wed-hulkamania] 2025-04-02 Q’d by OTW (On The Way) 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.

16 showed for this VQ in the blustery gloom this morning. Started out with the Mission, core principles, FNG welcome and the pledge. Mosey to the EC loop for parking lot warm up of SSH, Merkins, Hillbillies and arm circles (not sure of official name spelling). Mosey to Craft for some Dora fun..LBCs, plank jacks and Stiflers Mom. Back to the church for 4 corners…Merkins, jump squats, heels to heaven and CDDs. Comments may have suggested too much running for this VQ attempt :). Finish with a round of Mary and FNG naming. Welcome CrossHairs! Thanks for allowing me to be your fitness leader this morning!

The post 2025-03-21 Q’d by Punkin appeared first on F3 South Cary.

Pledge to HGTV’s headband.
Warm Up: Good Mornings, Hillbillies, Halo’s
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
Push Ups – 10, 15, 20, 15, 10
Thang 3: Carry bell to padded area
Dead bug pull over: 10, 14, 20, 14, 10
Pull Ups: 3, 5, 7, 5, 3
Thang 4
Bride Press: 10, 14, 16, 14, 10 (each side)
American Hammers: 6, 8, 10, 8, 6 (IC)
Playlist consisted of: Jethro Tull, Marshall Tucker, Mama’s & Papa’s, Canned Heat, Van Morrison, Traffic, Moody Blues, Men at Work, Beatles. A tribute to the 70’ish bands that incorporated the flute into rock music.
Announcements: Stations of the Cross, Highland Games
Prayers/Praises: Recovery from surgery, CoCo and job situation. Great group that has encouraged me to continue to grow and be stronger in all aspects of my life. Thanks.
MIAGD.

The post [ao-wed-hulkamania] 2025-03-19 Q’d by Cauliflower appeared first on F3 South Cary.

Small (kettlebell) workout group for men for the invigoration of male community leadership at Hulkamania this morning! We gathered together to get after it and answer the question of “how are you faring under the new Trump administration?”. No mailbox March in full effect!

Mosey and warmups and then on to the thang. The thang was rounds of 20 each of curls, tricep extensions, swings, overhead press, goblet squats, and pull throughs. Then a pickle of bear crawl or lunge walk (alternate between them). Another round of exercises and then pickle mosey. Then a round followed by bear crawl / lunge walk pickle and then a final round of exercises.

“One shining moment” started and we did some
Mary to close.

Playlist was custom. It included songs I like with a couple adds from my kids.

Standard announcements plus TCP on Saturday. Praises for 14 years of wedding bliss for the Sbarros, praises for Cauli’s daughter’s new job and prayers/praises for KL’s son’s surgery and recovery. MIAGD, gents!

The post [ao-wed-hulkamania] 2025-03-12 Q’d by Astro appeared first on F3 South Cary.

6 PAX did the hard thing this morning and crushed it

Mosey to the workout area from the flag.

Pledge

THE THANG: Fight-Gone-Bad WOD
(5×5 minute Rounds, 1 minute rest after each round – 29 minutes total)

5 stations – 1 minute at each station AMRAP – no rest in between stations

— Station 1: 20lb wall ball shots

— Station 2: 70lb/40lb sumo deadlift high pull (or 95lb hex deadlift)

— Station 3: 16in bench box jumps

— Station 4: 70lb/60lb sandbag/55lb dumbells push press (kip optional)

— Station 5: Seated row machine/60lb sandbag/ double 30lb KB bent over rows

The soundtrack was invigorating was victorious

MARY – assist YHC loading 500+ lbs of into truck

Mosey back to the flag

Announcements:
Highland Games and 3rdF Escalator upcoming weeks: Fasting / Charing / Sacrifice (Stations of the Cross with HGTV to finish the set)

COT:
Prayed out to the God that opened the water for Moses, in thanks we are WELL able to do He has called us to do TODAY

Yoga Mat friend is retiring – well done
YHC 2.0 getting cast this morning for fractured tibia

The post [ao-tues-mojodojocasahouse] 2025-03-11 Q’d by Punch Out 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.