“In true Swwinger fashion,” this SWW site Q went “next door to spice things up.” And came with a spicy playlist to fit the bill.

The sets and reps were meant to align with the 15 points the Giants scored last night. They kicked 5 field goals, so the significant numbers of the day were 3, 5, and 15.

After some warmups, the main Thang involved working through supersets of 15 reps of each exercise for 3 sets per superset. There were 5 rounds and we ran a pickle after each round. 3 different pickle routes were run, since a true Swwinger needs to go out and get little samples all around.

Round 1 = 3 sets of 15 goblet squats + 15 American Hammers
Round 2 = 3 sets of 15 chest press + 15 WWII’s
Round 3 = 3 sets of 15 arm raises + 15 V-ups
Round 4 = 3 sets of 15 swings + 15 LSF
Round 5 = 3 sets of squat jumps + wood chops (descending reps)

Finished with some more kettlebell swings. Had a good time today. Got a few laughs from the playlist. Gonna be sore tomorrow. Thanks for having me today fellas. MIAGD.

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We stretched.
We pickled.
We conquered Mount Inferno.
We planked.

It was like Mount Doom mixed with Free Solo.

We listened to the same angry song on repeat for 45 minutes.

Great workout, guys!

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We got started with a quick warmup of arm circles and good mornings and started into the following circuit at 20x reps each:

Swingers
Goblet squats
Snatches
-Lap of Farmer’s carry

Halos
Squat Tricep Extensions
Uneven Push-ups
-Lap of overhead carry

Curls
Push Presses
Rows
-Lap

Rinse and repeat

We ended the day with some popcorn Mary of American hammers, LBCs, Homer to Marge, and plank hold.

MIAGD!

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

A robust group of 14 gathered to talk about parenting wins and losses. Some good sharing took place.

Be present with your kids. I challenge you all next week to put your phone in jail from 6-8p mon-thurs, as much as possible. The greatest ability for parenting is availability!

Do your best to not let work stress lead to a short fuse at home. Support your kids in whatever they’re in to, whether or not you know or care about it.

MIAGD, gents!

The post [3rdfescalator] 202413 Q’d by Astro appeared first on F3 South Cary.

10 in total dominated the parking lots of Ritter Park today. Everyone left stronger. Prayers for those in pain and prayers for those that are keeeping things inside. MIAGD

The post [ao-wed-hulkamania] 202411 Q’d by Sbarro appeared first on F3 South Cary.

Another AMBRR is in the books fellas. A huge shout out to the entire SAG Crew for all they did to make this a successful event. There is a lot that goes on behind the scene leading up to the event and during. I can’t thank them enough for their leadership.

Under the darkness of the early morning sky at 0600, 31 runners set out to achieve something. What that “something” was was different for each of us. Some ran for fun and fellowship, others ran to beat a previous time or distance and others ran to prove to themselves that they could run a 10K or a Half Marathon. Whatever that something was, I am hopeful we all achieved what we intended to.

I am grateful for F3 and how it has impacted my life and for the relationships formed over the past couple of years…

You all crushed it this morning! Do the same the rest of today as well. MIAGD!!!

The post [ambrr] 202407 Q’d by IC Light appeared first on F3 South Cary.

Us non-BRR are holding the fort down and we all discussed where we might be falling short in faith and in actions from receiving salvation and identifying a “target” to aim for. This is in the attempt to shift ourselves from the wide path to the narrow path (Matthew 7:13-14).

Thanks for the fellowship this morning and looking forward to learning more from the F3 community and growing alongside you.

The post [3rdfescalator] 202406 Q’d by Roadhouse appeared first on F3 South Cary.

4 pax did a little running and a lot of kettlebells.

With the different start time of this AO, YHC got confused and almost ended 15 minutes early, but the pax quickly stepped in and put the Q in check, leading to a 15 minute glorious and painful encore of bonus bells.

Thanks for letting me lead!

The post [aoswwingers] 202406 Q’d by Adjacent appeared first on F3 South Cary.

Beautiful fall weather light kettle bell work out with pumpkin spice inspired music…four guys did ironpax

The post [ao-wed-hulkamania] 202404 Q’d by Schnitzel appeared first on F3 South Cary.

We won’t leave you behind, but we also won’t leave you where you started.

5 runner broz and 12 bootcampers started their Saturday off right. Since it’s AMBRR season we logged some mileage, moseying down to the lake trail. We executed M&Ms around the lake, with a merkin variation and monkey humpers at each stop.

Several were worried about our timing half way through the lake lap but YHC wasn’t scured. We made it back right on time +/- 2 minutes.

Welcome FNG Out Cold!
MIAGD!

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