Nice beautiful morning at Thunderstruck…no flag though.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazios, seal claps .

Main Event :

AMRAP – 1 minute workout station. 10 second rest. PAX Choice of 1 minute run, squats, or burpees. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Kettlebell Swings
3. Chest Flys
4. Romanian Deadlifts
5. Curl to Press
6. Rock Your Bodies
7. Kickbacks
8. Homer to Marges with bell
9. Weighted WWIIs
10. Bent Over Rows
11. IYTs
12. Goblet Squats

Burnout with 15 shoulder-tap merkins.

COT –

ANNOUNCEMENTS

Peak City Cornhole Tournament 6/3. Check slack.
TCP Sawgrass tomorrow

/ PRAYERS/PRAISES

Clay battling prostrate cancer
Cole (15 yo) who has religious OCD
Debbie who has lost her husband
Chewie and M traveling this weekend
Chewie 34 days Q in row.

MIAGD MTFBWY

The post [ao-thurs-thunderstruck] 2023-05-11 Q’d by Chewie appeared first on F3 South Cary.

The PAX learned how to count to 10. They did a 10 – cone workout with increasing reps by 1 at each cone. 55 reps of each exercise. Back and forth they went. Some PAX openly grumbled, many gave the stink eye. The week was started out right – posting, sharing, praying for mom’s, daughters, our brothers in F3 and also for those brothers NOT yet familiar with F3. REACH OUT, fellas. Challenge your self, your courage, your tenacity to find a guy, tell him about F3. MAKE it personal, give your testimony. It’s more powerful than you think.

The post 2023-05-08 Q’d by HGTV appeared first on F3 South Cary.

It was a great cool morning at Jack It Up!

Warm-up: Good Morning , calf and pigeon stretches, seal claps . 10 burpees from Unitard. TYFYT.

Main Event :

HIIT AMRAP – 1 minute workout station. 10 second rest. THEN PAX Choice of 1 minute RUN , Burpees, or Squats. 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Thrusters
3. Chest Flys
4. Romanian Deadlifts
5. IYTs
6. Weighed Squats
7. Kickbacks
8. Figure 8s
9. Kettlebell Swings
10. WWIIs to American Hammers  
11. LBCs
12. Rock Your Bodies

The Burnout: 15 shoulder-tap merkins.

COT:

ANNOUNCEMENTS:

at Bounty   Hunters  for the May the Fourth Be With You By Challenge. Wear your favorite Star Wars outfit and be ready to enjoy in some out of this world food after (potluck style).

Cornerstone Fellowship Church clean up this Saturday from 730 to noon. Come help clean up a location that has given a lot to us as an AO.

Healing Transitions this week check Slack.

Prayers/Praises /

Chewie’s M had a great 20 week baby scan. Please keep her in your prayers.

FLINTstone’s friend for healing.

“Your focus determines your reality.” -Qui-Gon Jinn

MIAGW MYFBWY

The post 2023-05-01 Q’d by Chewie appeared first on F3 South Cary.

We had a beautiful crisp morning in the gloom. 12 for Bootcamp and 4 Mall Walkers.

We welcomed some PAX from Greensboro and Gastonia.

Warm-up: Good Mornings , calf and pigeon stretches, seal claps and 5 Burpees OYO.

Main Event :

AMRAP – 1 minute workout station. 10 second rest. 1 minute Choice of pickle mosey , or burpees, or squats . 10 second rest. REPEATO .

Stations –

1. Chest Press
2. Snatches
3. Chest Flys
4. Romanian Deadlifts
5. Curls to Press
6. American Hammers
7. IYTs
8. Kettlebell Swings
9. Plank Rows
10. Pull Throughs
11. Homer to Marge
12. Rock Your Bodies

The Burnout: 5 hurpees and 10 shoulder-tap merkins.

MIAGD!

The post 2023-04-11 Q’d by Chewie appeared first on F3 South Cary.

Warm-up: Good Mornings , calf and pigeon stretches, Sir Fazios, seal claps .

Main Event :

Tabata AMRAP – 1 minute workout station. 10 second rest. 1 minute pickle mosey . 10 second rest. REPEATO .

Stations –

1. Chest Press (100#)
2. Kettlebell Swings (25#)
3. Chest Flys (20#)
4. Romanian Deadlifts (45#)
5. Curl to Press (30#)
6. Snatches (40#)
7. Burpees
8. American Hammers (10#)
9. One Arm Overhead Press (25#)
10. Bent Over Rows (35#)
11. Pull Throughs (20#)
12. Weighted Squats

Burnout with 15 shoulder-tap merkins.

Welcome FNG Speed Racer!

The post 2023-02-06 Q’d by Chewie appeared first on F3 South Cary.