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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Moved from the shelter to the parking lot because it felt more like outside. Disclaimer at 0545. By 0546 we took a quick warmup mosey followed by the Red Ryder Perfect Warmup.

Circle up, start the playlist. There was one exercise per song. Exercises were squat thrusters, figure 8s, clean & press, lawn mowers, WW3s, halos, single leg RDLs, KB merkins, curls and plank pull-through. One PAX was always farmer or rifle carrying to the end of the parking lot and back. Each exercise was AMRAP, when you needed a break you completed 10 KB swings before resuming the exercise.

YHC took us out in prayer at the end of COT. Always thank the Sky Q for the accountability that we have in each other, as well as the health and ability to get after it in the morning. Video, playlist and NMS in the comments

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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.

A small but great group of PAX gathered under the bright lights of the Ritter pavilion for another promo beatdown. Pledge first, then mosey, followed by warmups.

Thang 1 – 3 minute AMRAP Rock Your Body to get warmed up and muscles working. This was accompanied by Backstreet Boys “backstreets back” and seemed very on theme with the work.

Thang 2 – pyramid complex(6,8,10,8)
Single arm swings
Cleans
Clean support Lunges
Should press
Complete number of reps for each exercise on one side then switch to other side working your way up in reps and then back down. Some themed music here….Swing, Swing by All American Rejects. Thunderstruck by AC/DC to honor the Q from the prior morning.

Thang 3 – 4 x 6 complex repeat x4
Goblet squat
Squatted bicep curls
High pull
Kettlebell handle pushups
This one caught up. No themed music to match any of the exercises….got lazy!

Thang 4 – 5-minute AMRAP
5 clean and press
5 pushup with plank pull through between each pushup

Quick farmers carry

Thang 5 – Squat challenge
Weighted Squats in coordination with “Green, Sally Up” by Moby

Finished with weighted toe touches and hollow body hold (unweighted).

The PAX hung in there and all got a good seat in this morning. Was this the high quality Groupon style Promo workout they were looking for? You’ll have to ask them!

Reminder of Respect week next week and Murph challenge.

Thanks for the opportunity to lead this morning fellas!

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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.

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.

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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.

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It was a perfect day for a Rocky themed workout. Overdramatic 70s rock ballads, HG’s fabulous headband and Schnitzel’s Euro infused responses to mumble chatter.
We swung the bells, goose stepped for King David (not Hitler), and Flounder and VHS had a Rocky one-armed merkin contest. HGTV gave yours truly the side-eye during the Rock yo body – we agreed to disagree on counting convention.

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This beatdown was brought to you by a Trucker Coffee Shop playlist and ChatGPT. Lots of whiners (and Weiners) this morning at Hulkamania, but that’s how you know it’s a good one. ChatGPT provided an outline which YHC modified (can’t let the machines take full control) but the playlist was all mine. You don’t like the music? Sign up to Q. Also, despite what anyone might say the pledge was executed before the clock rolled to 531 so I was in fact on time.

Pickle and some fairly standard warmups, including some Rick Rudes, to get us limbered up and ready for what some are calling the greatest kettlebell Q of 2025 so far.

Thang 1 – Ladder-time
Ladder of 2-4-6-8-10-8-6-4-2
Goblet Squats
KB Swings
Rows (each arm)
Single arm overhead press (each arm)
This was crushed in a surprisingly fast fashion. Well done everyone.

Thang 2 – The highlight of everyone’s monring – EMOM MADNESS
15 minutes of EMOM fun.
10 High Pulls + 10 L/R Lunges every minute, on the minute.
The pax had so much fun here they just couldn’t contain their mumblechatter. Tears of joy were shed.

Finish up with a recovery pickle and MARY consisting of american hammers, ww2s, plank pull through, and hollow hold.
HAND and the pax wept because the fun was ending.

Major announcements were announced.

The post [ao-wed-hulkamania] 2025-04-30 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Good morning for getting the HR up! Not a big group but a good one nonetheless! Started with quick pickle followed by some warmups (SSH, good mornings, worlds greatest stretch, merkins). Thang 1 – combination of Turkish Get Ups and Swings. Did enough to hear complaining! Thang 2 – partner Dora: 200 squats, 100 renegade (plank) rows on the picnic tables (50 each side), and 100 merkins while partner farmers carries the pickle.

More Get Ups and Swings, a few other exercises to hit some different muscle groups and keep the HR going, round of Mary and HAGD.

Oofda really pushing hard for attendance at the SCary picnic. Praises for all F3 brothers and having access to this group outside of just Cary.

Shirts were drenched, hearts were pumping, and muscles were bulging!

MIAGD!

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