Q 1.1 – The Daily Red Pill (DRP)
– Sad clown syndrome
– The Mascot
– The Amateur
– The Pro

“Esse quam videri”

“Lay and pray”

Progress vs movement

We can’t do life alone, and yet we try.

F3 is blessing.

As mentioned in the discussion, this song hits WAY harder now:

https://youtu.be/tcd9N62nOLg?si=ZBHRmDge9LeP61KW

The post [3rdfescalator] 202427 Q’d by Punch Out appeared first on F3 South Cary.

“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.

The post [aoswwingers] 202427 Q’d by Amway appeared first on F3 South Cary.

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!

The post [ao-wed-hulkamania] 202425 Q’d by cheeseballs appeared first on F3 South Cary.

was the theme today.

We had a list of 10 solid kettlebell moves and we listened to ‘Ten’ the album straight through.

When was the last time you actually listened to an album, no skips, and in order as the artist intended? Bet it’s been a while.

Pearl Jam’s ‘Ten’ is high up on YHC’s faves of all time list, so homage was paid.

We did start with some stretches as promised. Thanks to my cousin who is a sports PT and has enlightened me to how important — and how bad — my hip flexibility, strength, and alignment is.

Excercises straight through. Pickle. Repeato.

– Swings
– Hunter Squat Left / Right
– Pullover Press
– RDL Left / Right
– Rows Left / Right
– Goblet Squat Thrusters
– Clean to Press Left / Right
– Elevated Lunge Left / Right
– Woodchop Left / Right
– Swings

Solid morning.

The post [aoswwingers] 202420 Q’d by Augmented 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.

9 on the final day of August for a 45 minute EMOM backed by all-time classic album-closing tracks. It was the kettlebell all-star team today, so they rolled with my “no breaks” workout just fine.

After COT, we joined the SWW crew to celebrate Amway’s 500th SC post. I’m thankful for Amway’s leadership in F3 and his positive influence on my life.

The post [aoswwingers] 202430 Q’d by Captain Jack appeared first on F3 South Cary.

After wading in the water to reach the Pavillion, 4 brave HIMs set out to achieve mastery of their bodies and minds pushing aside all excuses and turning their mailboxes into firewood (i.e. zero mailing it in) Here was the thing:

10 sets of 20 swings and descending ladder of merkins from 10-1
then
7 sets of side straddle hops to plank (totalling 45 sec)
then
6 sets of jump rope to shadowboxing (with eye of the tiger in the background)
3 sets of dips (45seconds all out)
pickle
then
3 sets (L+R) clean and overhead press and hold (45seconds while rocking steady) with 15 seconds active rest (high knees)
and then
couple more rounds of planks, goblet squats, and deep pulses to finish toasting the buns to golden perfection and crew finish just at the buzzer.

A gentle wind was God’s sign of approval on the matter.

Prayers for those participating in the cleaver this weekend.

Prayers for families with kids home from school and coupled up inside.

Prayers & Praises for family of @Augmented whose grandmother passed this week at a full age of 97 (still never easy to say good bye). We honor her legacy and pray for peace and perspective for the family”

P.S. I want to challenge anybody who has not yet had a chance to Q a kettlebell workout and offer personalized coaching and help with workout recommendations. Also, there are resources available that Bronx Bomber has for those wanting to augment their gains going into the fall or improve balance, mobility, strength, and coordination (all of which are positive benefits provided by Kettlebells)

The post [aoswwingers] 202409 Q’d by PickUp appeared first on F3 South Cary.

Slow and methodical was the plan this morning, YHC had a goal for the pax to leave the workout stronger with some sore muscles, hopefully the mission was accomplished.

Lots of swings (140)
~1 mile worth of farmers carry
Just a few Turkish getups
Squats
Presses
Offset Merkins
Weird chair sit weight thing that failed
Core

And a playlist from my emo days that was both loved and hated. (See below)

Q sheet is open, come be the DJ for a day.

The post [ao-wed-hulkamania] 202431 Q’d by Sbarro appeared first on F3 South Cary.

YHC and 3 other boys from Green Level made the longest journey possible without leaving Cary to visit what turned out to be a fantastic morning.

While I’ve done many a KB workout, I’ve never Q’d one. Certainly not one designed by the master, @Bronx Bomber.

Thing I:
5 rounds or 5 exercises Double bells:
– 10 Row
– 10 Swings
– 10 Cleans
– 5 See-saw press (each side)
– 5 lunges (each side)

Take a mosey to bring the heart rate down and catch our breath

Thing II:
AMRAP 1 bell
– SNATCH x 2
– CLEAN X2
– PRESS X2
– SQUAT X2
– ROW X2
Repeat to the other arm.
Recover.
Repeat.
Last round was a Control Freak round where it was overheard, “Hey this is Swwingers, not Doms and Subs”.

The team did a great job today. Appreciate the assistance from GL HIM for helping me keep on track, and helping with form.

Great facilities here at SCary. Love the energy! pics to follow in thread.

MIAGD!

The post [aoswwingers] 202426 Q’d by Pom Pom (GL) appeared first on F3 South Cary.

Record shattering day at the escalator. We unpacked 1 Paul 5 1-10 and had a great conversation on leading the flock, being the flock ourselves and humbling ourselves to live one another.

If you haven’t been to the escalator lately, you haven’t been to the escalator. Honored to facilitate this morning.

The post [3rdfescalator] 202426 Q’d by Sbarro appeared first on F3 South Cary.