It was a perfect day for a Rocky themed workout. Overdramatic 70s rock ballads, HG’s fabulous headband and Schnitzel’s Euro infused responses to mumble chatter.
We swung the bells, goose stepped for King David (not Hitler), and Flounder and VHS had a Rocky one-armed merkin contest. HGTV gave yours truly the side-eye during the Rock yo body – we agreed to disagree on counting convention.

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Replayed a running version of Tuesday’s ruck workout.
Run over to Waverly.
7 Minute Fit routine.
Run back.
Finish with the routine.
Took us out.
Had some Peak City representation.
Finished with NYBIII.

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The New York Times launched countless apps, articles, and variations of the original “Scientific 7-Minute Workout” with their article covering the research on HICT back in 2013. archive.nytimes.com/well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout

So today, we set out to make our morning the best version of itself by adding weights to it — for science.

Ruck to Waverly, hitting as many stairs/steps as possible. Round 1. Ruck the stair loop. Round 2. Back to NYBIII. Selects for Round 3.

Thankful for the mild temps. Doing that two months from now would be nasty work.

The post [ao-tues-justruckit] 2025-04-29 Q’d by Augmented appeared first on F3 South Cary.

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

The post [aoswwingers] 2025-04-11 Q’d by Augmented appeared first on F3 South Cary.

7 at the Polleny Pavelion this morning.

We did a warmup mosey and then got to the thang.

Arm circuit
-tricep ext
-curls
-OHP

Legs
-gob squat
-lunges
-sumo squat

Core circuit
-around the world
-half kneeling chops
-bear pose pull throughs

15 reps of each exercise then do a farmer’s carry pickle. Went through the exercises 3 times. Playlist was classic rock.

Highland Games, South Cary picnic. Prayers for Petey, OC’s dad, YHC’s 2.2 and unity while car shopping. MIAGD, gents!

The post [aoswwingers] 2025-04-04 Q’d by Astro 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

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Just a regular Monday at Kryptonite with the standard Krypto Pax and a top notch high tempo Q!

Moseyed up to the Chiesi building for thang 1…four corners with a round of merkins, then round of jump squats, then round of LBCs.

Thang 2 was a long mosey to the box office.

Thang 3 was a Repeato of thang 1 but in the 9000 building parking lot.

Speed mosey back to the flag to close out right on time. 3.9ish miles covered by the YHC.

Congrats to Ambassador Term Paper for breaking his own record for oldest pax to ever post at Kryptonite at 64 years 11 months and 20 some days. Come get some @Burt Reynolds!

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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!

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