It was an honor to lead you men this morning. The dome held out and the only thing falling was reps and sweat!

As you take this day off, for most, reflect on how lucky we are to have the opportunity to get up and do the Murph. We can get up early and run freely around SCary, enjoy fellowship with friends, and even pray or speak freely at the end of it all.

John 15:13. “Greater love has no one than this: to lay down one’s life for one’s friends.” This verse embodies the spirit of Memorial Day. Many gave all to keep these freedoms for us. Let’s not forget that!

Love you guys! MIAGD!

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Thang 1
Swing 20
Single KB Dead lift: 20
Halo: 10 each way
Around the world: 10 each way
Figure 8, squatted: 20
Overhead Press: 10 each
Lawnmowers: 10 each
Glute bridge press: 20
Front row: 20
RDL: 10 each
Side bends 10 each
On the shelf 10 each
Curls 20
Tri extension 10 each
Triangle Push up on 1 bell
Swing – 20

Farmer’s Carry
Bruce Lee: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s.

COT: Memorial Day Murph
Prayers for peace in Pickup’s family; Sbarro’s brother in law; Promo’s work challenges.
Enjoy each day men. It goes by fast. My advice is what you are already doing; making fitness a priority; becoming a better person (physically, emotionally, spiritually); and surround yourself with good people.
MIAGD.

The post [ao-wed-hulkamania] 2025-05-21 Q’d by Cauliflower appeared first on F3 South Cary.

Was there ever a doubt? Good crowd today as Pinto led us up and down the many stairwells of Waverly.

1 site Q was in attendance. He must have been enticed by the preblast.

Renaming of Chipper’s 2.0 at COT. He will from this day forward be known as Lithium.

Strong work and great fellowship this morning. Pinto took us out with some powerful thoughts. Men need to be around other men, and if you are struggling with anything, talk to the men around you.

Expecting big numbers next week with a Peak City invasion of JRI.

The post [ao-tues-justruckit] 2025-05-20 Q’d by F3 South Cary appeared first on F3 South Cary.

9 PAX joined 00Pope on an adventure of a lifetime to the Ritter paevillion. Upon arrival they were met with the task of playing Yahtzee!

Dice were rolled, cinderblocks were lifted, a lot of penalty burpees were had. Cauliflower is still the most competitive of all of us.

The playlist was perfect because nothing happens in F3 by accident.

We worked out, we fellowshipped, we prayed at the end.

If you don’t have someone to talk to or share with, find a trusted friend. If you don’t have one – I’ll listed for as long as you need. We all need someone to talk to.

The post [aostonecutters] 2025-05-15 Q’d by Sbarro appeared first on F3 South Cary.

The rain Gods were kind to us today and the Heavy metal Gods were out with a playlist of 1980s British and LA bands good enough to make you wish you still had your mullet. We hit the shoulders and legs pretty hard today with some farmer walks in between. I’ll probably be sore tonight. Great workout fellas and thanks for coming out.

The post [ao-wed-hulkamania] 2025-05-14 Q’d by Flounder appeared first on F3 South Cary.

Beautiful evening full of bourbon, cigars, and music by the fire. Walmart delivery failed on the ribeyes, but we settled for spicy sausages to make it a true sausage partly. Bourbon was sampled and songs were sung.

The fellowship of F3 is truly incredible. Life is not meant to be lived alone—reach out to your brothers, hold your kids close, and give your Ms a very special Mother’s Day tomorrow.

The post 2025-05-10 Q’d by WebMD appeared first on F3 South Cary.

1 ran for 8 while 5 got set up for a kettlebell Q.

As the clock struck 545am the new Bishop of Rome Pope Leo Sbarro XIV descended from the royal black 4Runner carriage. Great tunes of joy and praise by “The Cathedral Singers” accompanied him to the awestruck dismay of the PAX Cardinals who awaited the beatdown.

The Pope, still shocked that he was selected the night before proclaimed to himself “Every great religious leader must remain in peak physical health to care for their people he is entrusted with!” And with that, kept his promise of the Q sheet as it was written.

Upon arrival he blessed them all with a “Peace be with you” and requested Cardinal Adjacent to lead in stretches while he prepared his pulpit for exercise by removing his cap and gown. Scriptures of Yore were passed about to the Cardinals (repeat workout from Hulkamania) while Christian hymns of Pope Sbarro’s Apple Music entertained the crowd. A late Cardinal quickly joined in although missing the grand greeting but picked up in lock step with the others.

As the hymns ended at 45minutes The Super joined us for a prayer and we collectively broke bread and wine with the PAX of Slippery When Wet. Many of these men were confused and tried to avoid eye contact with his holiness. It’s clear they do not regularly view the scriptures of slack and perhaps are still puzzled as I write this. It is clear, there is much work to be done to spread the good word.

For one final time. Peace be with you, and bless others today.

The post [aoswwingers] 2025-05-09 Q’d by Sbarro appeared first on F3 South Cary.

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?

The post [3rdfescalator] 2025-05-09 Q’d by Oofda appeared first on F3 South Cary.

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.

On May 6, 1527 Spanish and German imperial troops sacked Rome, ending the Renaissance. Since TikTok tells us the average man thinks about the Roman Empire at least daily, what better way to commemorate such a significant, yet tragic occasion.

We began with the march towards Rome, a running loop around the block. The obligatory South Cary stretches were incorporated as you can’t sack a city with cramped calves. On the way home, we stopped for some rock work to build our strength.

Upon our return, a four corners with 15 Flame Throwing Burpees against the mighty city walls, climbing Mt. Olympus 27 Mountain Climbers (just go with it), down the hole 15 CDDs, and crush their spirits 27 jump squats.

Charge Palatine hill 4x in a brave attempt to take the city, and then some themed Mary — Discipline Bear Holds, Roman Shield Lock Plank Shoulder Taps, Rubble Twists, last stand hollow hold. We finished with what else but Warrior yoga cool downs.

Sic transit gloria mundi. Don’t take for granted the gifts showered down on us from our Creator, the beauty of everything given to us on this Earth, and the time we have with loved ones. Even the mighty and glorious Roman Empire fell. So someday shall we all.

The post [ao-tues-mojodojocasahouse] 2025-05-06 Q’d by Fruit Loop appeared first on F3 South Cary.