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!

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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

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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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Five men gathered at SWWingers for bells, Bono, and below-freezing temperatures. Joint coffeeteria with SWW was cold but excellent.

Thanks for letting me lead!

The post [aoswwingers] 2025-02-21 Q’d by Adjacent appeared first on F3 South Cary.

LOVE was in the air this morning. Hugs, candlelight and some of the top most love songs in history got the fellas swwinging. Another white board workout of goblets, kneelers, overheads, suitcases, presses, the works. All created with love and compassion for my brothers. Top announcement “don’t forget to get to the store to spend your hard earned dollars on valentine’s day gifts for the special ones in your lives”

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You know what week it is by now, well Chris R is still not sure. Term and Fruit guess wrong again. Today was leg day the SWWingers club. Tabata style with a slower first thang and then we picked up the pace for thang 2. Music was brought to you by Pepsi and the Super Bowl Halftime Show performers since 2014.

Thang 3 was all about Sally. Mary is a much more welcomed sister. Sally is too repetitive and never stops nagging. Term Paper may disagree.

Be a light to someone today. We are blessed to have each other, so share that feeling with someone today when a moment arises. MIAGD!

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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!

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“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

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13 HIMs braved the “feels like 12” cold for the unveiling of the new Shepherd’s Watch cinder blocks! We used those, plus some from the normal stash, for the entirety of the workout.

We walked with our blocks to the parking lot next to where I told kitty litter we’d be working out and got after it. The thang was partner up for a Cindy Dora with 100 OHP, 200 C4G and 300 chest presses while the partner walks the pickle. At one point the thoroughbreds from BiB finally showed up. Once finished, we walked back with blocks to the flag. Arms are sore.

DDD and HG2k25. Prayers for Kelly, prayers and praises for the commish’s son. MIAGD, gents!

The post [aostonecutters] 202509 Q’d by Astro appeared first on F3 South Cary.

A long slow gradual warmup building up to a ring of burning fire in the fore arms and lower back. Untold number of RDLs, KB swings, high pulls, kB deadlifts, followed by some ground game (Mary) low slow flutters scissor, iso holds, chest presses from the 6

Wrapped up with calf burn.

Sorry for the technical issue with the blue tooth speaker. I know now not to trust the power outlets in the pavilion. Music was generally acceptable nonetheless.

Praises for the new Year

Prayers for those battling with health and emotional challenges and the loved ones supporting them through it all.

Happy Birthday to me 38 and feeling great!

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