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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The legs had their day this morning at Ritter park. So did the hecklers, but the Q prevailed.

Music was on point with many crowd pleasing songs that even triggered some story time from the pax. Playlist in the comments.

The goal was to remember this workout tomorrow morning. Post tomorrow to find out how we did.

MIAGD

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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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Presents were delivered BUT the shuffle did not.

We started out with some World’s Greatest Stretches. Then we went right into the Thang — a station-based, rotating, choose your own adventure (mostly… sorry Shipyard) timed circuit. We worked in dips on the new portable dip bars + exercises using 20lb and 40lb slam balls.

8 rotations for 8 PAX, then a new set of exercises. Real dips are hard. Tossing around a 40lb ball also gets tough.

The playlist was a shuffle directly from the Amazon Music curated “2024 Cooper family Most Played Recap.” Sadly, it ended up light on YHC’s selections and a bunch of stuff we didn’t know:
– Creep : Radiohead
– Fear and Fridays : Zach Bryan
– Watermelon Moonshine : Lainey Wilson
– Hold You in My Arms : Ray LaMontagne
– Stinkfist : Tool
– Rainbow : Kacey Musgraves
– Sun to Me : Zach Bryan
– Just Breathe : Pearl Jam
– Very Ape : Nirvana
– I Remember Everything : Zach Bryan + Kacey Musgraves
– Building Steam with a Grain of Salt : DJ Shadow
– Pony : Ginuwine

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7 HIM entered the Pave for a kettlebell circuit with some mary mixed in between sets. Brisk start. Appreciate the opportunity to lead. Welcome FNG Promo!

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9 HIMs for a cold kettlebell workout and the Pavelion…which I now understand (TY4YL Augmented).

Started with a warmup jog and then back to the pavelion for a Day 6 of the 12 days of Christmas warmup.

The thang was three rounds separated by a carry lap.

Round 1 – curls, tricep extensions, OHP. 20 reps each and then repeat. Farmers carry lap.

Round 2 – goblet squats, swings, RDLs. 20 each and then repeat. Overhead carry lap.

Round 3 – LBCs, plank pull through, LSF. 20 each and then 15 each. Goblet carry lap.

Couple pax called exercises and then HAND.

Christmas party, WGM, praises for Renfield family and prayers too, prayers and praises for all during the Christmas season. ‘Twas an honor for YHC to lead such a highly esteemed group of bell broz. MIAGD, gents!

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Pledge
Warm up
Thang
Swing 20
Single KB Front Squat: 10
Overhead press 10 each side
Figure 8 swing & squat: 10 each way
Lawn mower rows 10 each
Bridge w/ single arm press up 10 each side
Dead bug pullover 10 l/r=1
Front pull 10
Deadlift 10 each
Swing – 20
Farmer’s Carry
Total of 3 sets
Mary from Nabisco, HGTV (some awful burpie thing), Nugent, French Lick.
COT:
Thanksgiving Day Convergence, Christmas Party, Haven House
Prayers for understanding and acceptance
Early backblast bc the site Q did not have coffee. That will not happen again. Nugent missed an opportunity to use his new truck to make coffee on site. Next week expect the freshest coffee in South Cary.
Fly by from the Point Break crew.
I’m celebrating my 5 year F3versery so I thought it would be a good idea to have a playlist from 2019. The music from 2019 was not good, not good at all. I did manage to find some playable songs including a lengthy Neal Young & Crazy Horse song that could rival the Grateful Dead.
MIAGD

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WWW8 stop #4
Warmed up in the shelter before heading out to the parking lot for some moving bell work.
Acsending push presses at each light pole, 5 to 25 with 5 merkins at the starting point. Augmented regretted bring the larger bell.
Back to the shelter for some leg work and give the arms a break.
Out to the bathrooms for a couple sets of balls to the wall and rows.
Back to the shelter to round out the legs and for Mary.

Give BLOOD tomorrow!

Thank you HIMs for the opportunity to lead this morning!

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We started off this fine SWWingers morning with a healthy dose of hip and hamstring related warm ups and stretches — including the improved version of the South Cary Stretch, the “World’s Greatest Stretch.”

The Thang was a 10 excercise, full body circuit. Pic posted below on request.

We mixed in discussions about the Leadership piece of this whole F3 thing and the opportunities it provides. From dumb little things like making pitchfork and kettlebell flags, to showing gratitude to folks like Captain Jack and Bluewater for kicking off the kettlebell trend in our region.

Finally, we went around the group and shared our favorite thing about F3.

Make it a great one.

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