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.

The seed was planted last week. The rain was the perfect opportunity to stay put and push the limits. The preblast provided fair warning — Simple. Vanilla. ◆ Lots of swings.

Lots of swings = 750 of ’em

There were plans to hit 1000.

We detoured a bit for “rest.” Partner swings with irkins, dirkins and dips. Then a leg ladder. Then MORE swings (much to Fruitloops dismay I think)

Props to Badda who finished off his Ocho with 100 swings. He should probably get bonus points.

The music was classic and heavy to match:
Iron Maiden – The Trooper
Metallica – For Whom the Bell Tolls
Ozzy Osbourne – Mr. Crowley
Judas Priest – Breaking the Law
Led Zeppelin – Whole Lotta Love
Black Sabbath – Heaven and Hell
Iron Maiden – Hallowed Be Thy Name
Metallica – Fade to Black

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YHC pulled up at 5:15 just in time for the pledge. The PAX were already talking about the All Star Slam event so it matched perfectly with the beat down planned.
Warm Up:
Abe Vigoda
Sir Fazio
SSH
Annie: plank and arm circles
Seal Claps
Squat

Thang 1: ALARM: use blocks
Arm: curls
Legs: deadlifts
Ab: Flutter with block
R exercise: Rosalita Wip
M exercise: Monkey Humpers, merkins

Thang 2: Slugger
Carry CMU around bathroom (or not): 20 Diamond Merkins (D); after the second lap, do 10 Merkins on the block (M); after the third lap do 20 Carolina Dry Docks (C)

Thang 3: Six Minutes of Mary:
ABC’s
Sleeping Hillbillies
Squeaky Bed Dolly
American Hammers
Supermans
Squeaky Bed Rosalita

Theresa: Stretches to finish
COT: Stations of the Cross; CSAUP.
Prayers for Lite Brite’s & Fruit Loop’s daughters. Sbarro and family

NMS: Unable to confirm the Stonecutter who leaked information to the current administration that returned the markets to “normal” before we were able to meet.
DOGE has impacted NYDBIII, all new staff that didn’t know our routine and a help wanted sign.
Lite Bright’s theory on time and the pyramids will keep me up at night.
MIAGD

The post [aostonecutters] 2025-04-10 Q’d by Cauliflower appeared first on F3 South Cary.

16 descended upon the lovely Giles residence in the hills of Regency for a poker night to remember. Vegan and non-Vegan snacks were provided. Beverages of various types were brought in by select Pax.

The game – two tables of 8 pax each. One of them was Tamara’s prized dining room table which was treated with appropriate care. Pax were randomly assigned to a table and a seat. One table seemed to have the more serious poker players, plus a wild card who kept busting them up and putting them on tilt.

Blinds increased very rapidly and steeply to keep things moving, which was both scorned and appreciated.

As the night wore on, the cream rose to the top with most of the names you expected to be there making the final table (except for Kiffin, who went out early despite a re-buy). High drama with many all-in moments. Down to the final 4 of Term, Astro, Augmented and Hermes. Out goes TP at the hands of the host and then down went that same HIM at one of the remaining two players. Not a single heads up hand was played as Astro quickly motioned to call it done and split up the winnings. Augmented with 2x the chips threw his weight around and suggested a $380 vs $100 split, which was rejected. After upping the offer to $360 and $120 the deal was sealed and two Pax went home monetary winners. But really…all who attended won.

Could highlights…
-term coming over to table two with exasperated updates on bad beats at his table
-oofda complaining about a bunch of recyclables that ended up in the trash can.
-laloosh doing laloosh things
-learning that there are both bosswood and boxwood cts in Cary
-Astro busting up Amway on another venue
-Buncha pax staying up hours past their bedtime

Well done, Hermes!

The post 2025-03-30 Q’d by Hermes appeared first on F3 South Cary.

6 had the stamina to get it up this morning for the repeato of the hard launch of Swwingers, Co-Q’ed by Adjacent and YHC.

Adjacent led us off with a pledge to the kettlebell flag, a mosey around the pickle, and then everyone grabbed a partner for their introduction to Dora for THANG 1.

– 100 kettlebell curls
– 200 kettlebell swings
– 300 squats

After everyone finished with Dora, we (forgot to) swap partners to spice things up for the intro to Dora’s less attractive cousin, Greta (it’s in the exicon), for THANG 2.

– 100 dirkins
– 200 pullover press
– 300 step ups

She was similar to Dora but a little more rough around the edges. This time the pickle required carrying a kettlebell (all the way instead of halfway).

Finally, after the PAX took a bit to recover, we introduced Mary to finish the party. Homer to Marge, switch positions for single leg variations, and pickle pounders. For our final lady of the morning, we said hello to Dolly. [cigarette emoji]

Announcements, prayers/praises, and Adjacent took us out. Thanks again for the opportunity to lead. We’ve loved the bells addition to SCary (and it’s been a great year at SWWingers)

Finally, (we replayed the original) playlist shuffle was HEAVY on innuendo and setting the mood. Feel free to use with your M’s:

Let’s Get it On – Marvin Gaye
Sexual Healing – Marvin Gaye
Oochie Wally – Nas
Freek-A-Leek – Petey Pablo
Earned It – The Weeknd
Pour Some Sugar on Me – Def Leopard
Can’t Get Enough of Your Love – Barry White
Pony – Ginuwine
You Shook Me All Night Long – AC/DC
Wicked Game – Chris Isaak
Cherry Pie – Warrant

The post [aoswwingers] 2025-03-28 Q’d by Adjacent appeared first on F3 South Cary.

11 PAX ventured out to witness the birth of a new age for the virgin Q of the year. Like Madonna I was touched but not for the very first time! A few PAX ventured in from their EC runs unaware of the beatdown to ensue. The mission was recited without error and the core principles were close, with the COT helping this newbie fill the gap. After the pledge, a short kettlebell jog (it was discussed if we should just kb run the whole time), and some warmups we moved right into it. Workout was 10 exercises, 60 on, 30 off:

Halos
Merkins
KB swings
Leg raises
Overhead press
Goblet squats
Plank pullthroughs
Reverse lunge
Rows
RDLs

Rinse and repeat with some Latin club dancing during the 90 second break. After a short farmers carry around the pavilion we circled up for the final event. Once Eminem started, the PAX knew there was something good in store. Final exercise was a 4-minute AMRAP – 10 Bicep Curls, 10 overhead tricep extensions, and 6 burpees. While Astro stopped after one set of burpees it was determined that he wasn’t mailing it in due to the 5-mile EC run!

Sweaty and out of breath, we circled up for announcements and prayers and praises!

Announcements- highlands games shirt orders to be placed ASAP, South Cary picnic sign up still open, Highland Games Saturday before Easter (sign up sheet open).

Prayers and praises – prayers for my M’s grandma’s health battles. Prayers to lift up Petey and be with him through this time of need. General needs for strength and guidance in our everyday lives.

Looking forward to the next Q opportunity. MIAGD!

The post [aoswwingers] 2025-03-14 Q’d by Promo appeared first on F3 South Cary.

Record crowd at Stonecutters this morning, where the the only rule is there are no rules (so I learned). Apparently your shoes don’t even need to match.

The PAX enjoyed a bespoke Wheel of Pain experience involving various locations around the park, unique modes of transport, and AMRAP exercises. Favorite quotes include: “that’s a long way to karaoke”, “derkins, really?”, “reverse lunge walk, is that a thing?” and “to the swings?”

Shout out to Unitard and Cauliflower for superb leadership on their Spinners Choice.

MIAGD!

The post [aostonecutters] 2025-03-13 Q’d by Spade appeared first on F3 South Cary.

Six fine HIM gathered at the pavilion for a cool crisp morning. Pledge was said and music on. Rush was on the setlist for this morning. We got in a quick warmup of SSH’s, sir fazio arm circles and merkins.

Next we grabbed our kettlebells and jog/moseyed over to the back lot by baseball field at Ritter. On one end we did squats and then carried our bells in right hand on the jog to the other end of the lot. There we did overhead presses and then jogged back to the other end carrying the bell in our left hand. We performed 5 sets of back and forth.

Moseyed back over to the pavilion carrying the bells. Then we proceeded to do two exercises and then a mosey jog with the bells out and back. Exercises included the around the world, clean and press, swings, side bends, bended rows, backward lunges, American hammers, and static bridge presses. According to my strava we got in 1.6 miles, so we can count that as a kettlebell mile!

Announcements for Good Friday workout, Highland Games and SCary picnic. Prayers for OC’s parents and family and for the beautiful sunrise this morning. It was a pleasure to lead this morning. MIAGD!

The post [aoswwingers] 2025-03-07 Q’d by Chops appeared first on F3 South Cary.

STRONG morning. Perfect temps and F3 in full swwing.

South Cary stretches to start and then straight into THANG #1 to get the bell rolling. And since the kettlebell mile is all the rage, what better place and better way to get things started.

Thang 1: Kettlebell half-mile
Thang 2: Kettlebell Circuit
– Swwings
– Hunter Squats
– Pullover Press
– RDL
– Elevated Lunges
– Rows
– Clean & Press
– Goblet Squat Thrusters
– Woodchoppers
– Mosey

Thang 3: Repeato that Circuit, but add in rotations of:
– Dip Bars
– 40lb slam ball thrusters

Thang 4: Another Kettlebell half-mile and finish off with 50 straight swwings

Honored to lead. Great to get back out and see some familiar faces. Prayers for Open Concept’s crew. Gonna get after it in March.

Playlist Shuffle:
TV Off – Kendrick Lamar
The Largest – BigXthaPlug
Even Flow – Pearl Jam
Break on Through – The Doors
Carnival – ¥$
FE!N – Travis Scott
POWER – Kanye West
SICKO MODE – Travis Scott
Dirt off Your Shoulder – Jay-Z
Garden – Pearl Jam

The post [aoswwingers] 2025-02-28 Q’d by Augmented appeared first on F3 South Cary.

8 PAX loaded up and headed out for a low mileage ruck/bootcamp. Hill repeats by the medical offices behind Waverly and then headed to Central Waverly for a DORA-ish thang. Partnered up with partner 1 doing erkins, dips and squats and partner 2 hitting the stairs by CorePower Yoga to show the ladies how we do. After several rounds of that, we headed back to the parking lot where we started (since we have yet to figure out how to get a shovel flag to stick in the pavement). Ended with COT.

It was an honor to be able to lead this fine group of HIM.

MIAGD

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