Good weather for an early morning workout. Not as chilly as it has been.

Theme for today was blocks of 40 reps for this HIMs 40 b-day Q. Did a series of kettle bell exercises with a lap around the building to break up each set of two.

Ended with a little over 10 minutes of popcorn mary. Top notch coffee after courtesy of @Adjacent. MIAGD gentlemen!

The post [aoswwingers] 202517 Q’d by Roadhouse appeared first on F3 South Cary.

“The more you sweat in training, the less you bleed in battle”

6 PAX took the fight into the Championship rounds

Weight was cold and heavy but everyone dug deep and finished strong.

Even time for a short mosey to cool down

Thank you Adjacent for the opportunity to lead

The post 202510 Q’d by Punch Out appeared first on F3 South Cary.

Co-Q Credit: Kitty Litter

4 for a non-:turtle: EC down to Kildare and back. An additional 30 gathered for a New Year’s Day Region-Anniversary Site-Launch extravaganza! We had an FNG, so we stumbled through the mission and core principles on the way to a FOLLOW ME around the small pickle to the dock for warmups. The PAX counted off by 1s and 2s and we headed for the rock pile.

Kitty Litter kept the 1s for rock work and Jigglypuff took the 2s for 7s on the hill. We flipflop’d after 10 minutes and repeato’d. Reconvene to put the rocks back and mosey to the flags.

At the flags, Mary consisting of the exercises created by the PAX last year – the M2H, Stingray Merkins, Stifler’s Mom, and CFH2M. Serious thanks to OTW for breaking up the motif – maybe we can explore a different part of the body this year.

COT where we named FNG Bruce ‘DeVito’ since he is the self-proclaimed shortest of his brothers. Hope to see him out again soon!

Prayers lifted up for Jerry’s family and for the new babies in our region (Brie spoken, Renfield unspoken). Huge praises for 2025 and our region – what a privilege to be a part of this and push to make each other better every day.

The post [1stf-convergence] 2025-01-01 Q’d by Jigglypuff appeared first on F3 South Cary.

4 miles of running hills was the main objective today.

Praises for @Brie’s family on their new addition.

MIAGD!

The post 202430 Q’d by Trickle appeared first on F3 South Cary.

Six pax, pleasantly surprised at how many INXS hits they remembered, built their strength while jamming to hits from the late 80s and early 90s. The chatter was intellectual at times, with a deep, lengthy linguistic debate on the proper pronunciation of the word “certain”. Can you really be certain of the proper pronunciation of the word certain?

Thanks for letting me lead. MIAGD!

The post [aoswwingers] 202427 Q’d by Adjacent appeared first on F3 South Cary.

Presents were delivered BUT the shuffle did not.

We started out with some World’s Greatest Stretches. Then we went right into the Thang — a station-based, rotating, choose your own adventure (mostly… sorry Shipyard) timed circuit. We worked in dips on the new portable dip bars + exercises using 20lb and 40lb slam balls.

8 rotations for 8 PAX, then a new set of exercises. Real dips are hard. Tossing around a 40lb ball also gets tough.

The playlist was a shuffle directly from the Amazon Music curated “2024 Cooper family Most Played Recap.” Sadly, it ended up light on YHC’s selections and a bunch of stuff we didn’t know:
– Creep : Radiohead
– Fear and Fridays : Zach Bryan
– Watermelon Moonshine : Lainey Wilson
– Hold You in My Arms : Ray LaMontagne
– Stinkfist : Tool
– Rainbow : Kacey Musgraves
– Sun to Me : Zach Bryan
– Just Breathe : Pearl Jam
– Very Ape : Nirvana
– I Remember Everything : Zach Bryan + Kacey Musgraves
– Building Steam with a Grain of Salt : DJ Shadow
– Pony : Ginuwine

The post [aoswwingers] 202420 Q’d by Augmented appeared first on F3 South Cary.

Today YHC had the honor of putting a bow on the 2024 Hulkamania season. And what a glorious season it was, shoutout to Cauliflower to taking top honors in number of posts at Hulk this year. And today we put that pinned that bow on the year in style, music was so warmly received I don’t think I even heard Cauliflower complain at all about it. Music was an alternating mixture of EDM (or techno for the uncultured) Christmas and Ska Christmas. There was a lot of complaining though about not being able to sit or lie down….

The thang itself was a tabata style 40/20 working through upper body, core, lower body with a farmers carry pickle between each set.

– Push Press (not laying chest press guys….)
– Overhead Press
– Upright Row (also not on the ground)
– Standard Merkins (finally on the ground!)
– Windmills
– LBCs (little bell crunches)
– Kneeling Wood chopper
– KB Swings
– RDLs
– Rack Squats
– KB Side Lunges
– Thrusters

For good measure on the last round we upped the intensity to 45 on/15 rest to much rejoicing. Solid work put in by everyone and get ready to jam out during your workday (playlist in thread).

Prayers for various medical things and travel. Praises for what we have with F3 and to Sbarro and Nugent for leading Hlukamania. Really glad I stepped out of my comfort zone and gave Hlukamania a try this year, it’s been a lot of fun.

The post [ao-wed-hulkamania] 202418 Q’d by OTW (On The Way) appeared first on F3 South Cary.

7 HIM entered the Pave for a kettlebell circuit with some mary mixed in between sets. Brisk start. Appreciate the opportunity to lead. Welcome FNG Promo!

The post [aoswwingers] 202413 Q’d by Nabisco appeared first on F3 South Cary.

Yet another great day to be outside in the gloom, the rain, happy to be together, counting our blessings and deciding how to share in this glory we are given. After welcoming an American coot, sorry, I meant F3 Mud Duck from the Hickory area, the PAX grabbed a single traveling rock, wondering what was in store. We painted lines for a long time, turning in different directions as we did so. Stopping periodically to do warmups. Did a Circle Burp where a PAX called the down. Then we move on for a full set of 7 of Diamonds (jump lunges, 1/2 squats, Frog ups and hop squats), then a long version of catch me with hand release merkins all the way back to COT. Another double down tomorrow starting 0545 SWW then over to SW at 645. Christmas party coming 12/19, Toy Drive happening NOW (see 3rd F and COT channel for those details). Unveiled new region flag. The ceiling broke perfectly timed and our 2ndF Q was ready for us. Full breakfast that could not be beat. Thanks fellas. Appreciate you.

The post [aostonecutters] 202428 Q’d by H G T V appeared first on F3 South Cary.

Seven this morning for what was deemed by the pax as a very structured KB workout. Three thangs with a bit of something for everyone in terms of exercises.

The site Qs thoughtfully arranged to have the parking lot blown clear of leaves for the ultimate in premium pavement. We learned that Mama’s Boy’s grandma makes a mean prime rib for Thanksgiving (has for years!) and traded high end coffee stories while sipping excellent brew. All in all, a first-class experience that awed the Carpex and Peak City visitors for its near flawless execution.

The post [ao-wed-hulkamania] 202427 Q’d by Fruit Loop appeared first on F3 South Cary.