Blue and the Captain tee’d up perfect weather this morning. Another reason why Hulkamania is the premier kettlebell AO in all of SCary!

After the pledge and warm-up, the PAX dug got after it!

Thang 1
10 reps
– Kettlebell swings
– Turkish getups
– Romanian deadlifts (10 each leg)
– American hammers
– Goblet squats
– Single arm rows (10 each arm)
Walk the pickle with 2 kettlebell

Repeato 20 reps per exercise

Repeato 30 reps per exercise

Thang 2
40 Kettlebell swings to finish the required 100 swings

Moleskin: Thanks to F3 I’ve done many stupid things I never would have dreamed up; waking up at 0500 almost every morning, running the BRR 5 times, Tuna Run, R2R2R. Up until January 2019 I had never run more than 3 miles, but like many of you F3 changed all that. Thank you for being a part of my life for 7 years!

And it was good seeing Cauliflower out there swinging that bell around, with a cane to boot!

The post [ao-wed-hulkamania] 202308 Q’d by Water Wings appeared first on F3 South Cary.

Warm Up:
SSH, Runners Stretch, Squat Stretch, Hip Stretch

Thing 1:
Kettle Bell Swings 4×25 pickle lap in between

Progression 1: X(5-10)
Goblet Squat
Overhead Press
Squat Press

Progression 2: X(2-6) Left and Right
Clean
Arm Press
Snatch

Clean Up:
Halos X10 Left and Right
Alternating triceps extension and arm curls progression X5-10

Thanks for the opportunity to lead. I had a blast.

Thought of the Day: You never know what someone is going through. Make your interaction count!

The post [ao-wed-hulkamania] 202318 Q’d by Breezy appeared first on F3 South Cary.

12 for 3 rounds of exercises. Total body was the focus.
-20 reps of curls, OH presses, Tri extensions, and Rows
-20 reps of Swings, Around the World, Cleans, and Halos
-20 Calf raises, Romanian dead lifts, and goblet squats.

Finished getting swings up to 100 reps. Great morning and great group of men.

The post [ao-wed-hulkamania] 202311 Q’d by HoppinJohn appeared first on F3 South Cary.

The PAX gathered-flagless-but yet still patriotic listening to the last dying gasps of HGTVs gangsta rap session. We began with stretching-Abe Vigodas or Fishes (only the oldest Respects and a single Honor knew the lexicon reference. We did HGTV led Cobras, then we discussed the origins of the Merkin…ahem questions? Contact HGTV. We Mosied to the ball field for Step Ups in the dugout. Mosey/walked through the root infested trail to Crescent parking lot, circled up for Side Stradle Hops, then J-lows, and Rock Around the Clock Merkins. Finally to the start line for Capture the Flag competition. First round winner- Kirkland, second round winner-HGTV, each man brought back a man in the six to lead the PAX in an exercise. After HGTV & Kirkland went head to head Kirkland was victorious! But HGTV protested, he wanted extra credit for picking up event cones. A committee will replay the video for confirmation. PAX returned to flagless point of origin. Kirkland received his prize a Lou Holtz book about success. We discussed how adversity leads men to be overcomers, and when they succeed, those men become inspirations to others. In COT—There is no distance in the six too great, for the F3 brotherhood, and God to overcome.

The post [ao-thurs-stonecutters] 202317 Q’d by VHS appeared first on F3 South Cary.

We started with some confusing warm ups. No however looked like the thermostat on that engine was bad. So we moved over and did a Dora with pull ups, dips, and LBCs. The Dora did lungs instead of running a pickle. Then we did a set of exercises, including merkins, squats, and turkish git ups. We ended with mary. @HGTV was kind enough to lead us out, keeping in mind those in Hawaii and everyone with kids going back to school.

The post [ao-thurs-stonecutters] 202310 Q’d by Lite Brite appeared first on F3 South Cary.

What a great morning to be alive! We warmed up for a bit and then got right into the workout. Lots of groans when I mentioned a beastly 10 minute AMRAP with a 2 min rest. We completed the first round I caved in and change the AMRAP to 6 minutes because it was a beast! @ Pick Up came in late but as usual he beast out the remaking rounds!

Warm up:
Mosey
Merkins
Sir Fazio
Good Mornings
Calf Strerch

10 min AMRAP
– 16 KB swing
– 16 KB squats
2 min break
– 16 KB push press
– 16 KB rows 8 each side
2 min break
– 16 KB high pull
– 16 homer to marge
2 min break
– 16 Halo
– 16 lunge

Closer:
10 sit press

The post [ao-wed-hulkamania] 202302 Q’d by Redenbacher appeared first on F3 South Cary.

This macho group of Stonecutters survived a low tempo high intensity light pole workout. Great group of guys coming out in the gloom. Secrets were shared. What a precious window of time we all share in this F3 thing.

The post [ao-thurs-stonecutters] 202320 Q’d by HGTV appeared first on F3 South Cary.

cj4ww. 0530 start. Pledged. Warmed up. Took a lap. Spotted Pick Up running in. Got him belled and situated. (Loved this guy.) Wings implemented a brutal playing card based routine. Folks were falling out, but Nugent saved the day by firing up the minivan’s sound system. Merkins, Lunges, Squats, Step-Ups to infinity. Great having Redenbacher on our side of the wall. Prayers for Darkhorse’s uncle and Wings’ family.

The post [ao-wed-hulkamania] 202319 Q’d by Water Wings appeared first on F3 South Cary.

Macho Man Randy Savage & Brett “The Hitman” Hart led a Hulkamania kettlebell workout. Details will be the thread shortly.

The post [ao-wed-hulkamania] 202312 Q’d by Rooney appeared first on F3 South Cary.

Warmarama
SSH
Halo
Goblet squat
Homer to Marge
Good mornings

Tabata 30 sec work/ 15 rest

Round 1
Swings
Turkish get up
Romanian dead lift
Erkin

Round 2
Goblet squat
Merkins with KB
Thruster
One-handed swing

Round 3
Overhead press
Bulgarian split squat
Curls
Derkins

Playlist a little lite on the gangsta rap but YHC recognized most of the songs for a change

MIAGD!

The post [ao-wed-hulkamania] 202328 Q’d by Blue (Bluewater) appeared first on F3 South Cary.