STRONG morning. Perfect temps and F3 in full swwing.

South Cary stretches to start and then straight into THANG #1 to get the bell rolling. And since the kettlebell mile is all the rage, what better place and better way to get things started.

Thang 1: Kettlebell half-mile
Thang 2: Kettlebell Circuit
– Swwings
– Hunter Squats
– Pullover Press
– RDL
– Elevated Lunges
– Rows
– Clean & Press
– Goblet Squat Thrusters
– Woodchoppers
– Mosey

Thang 3: Repeato that Circuit, but add in rotations of:
– Dip Bars
– 40lb slam ball thrusters

Thang 4: Another Kettlebell half-mile and finish off with 50 straight swwings

Honored to lead. Great to get back out and see some familiar faces. Prayers for Open Concept’s crew. Gonna get after it in March.

Playlist Shuffle:
TV Off – Kendrick Lamar
The Largest – BigXthaPlug
Even Flow – Pearl Jam
Break on Through – The Doors
Carnival – ¥$
FE!N – Travis Scott
POWER – Kanye West
SICKO MODE – Travis Scott
Dirt off Your Shoulder – Jay-Z
Garden – Pearl Jam

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Typical Hermes jog down memory lane with some exercises sprinkled in. We got to see where Hermes got in his first fist fight. Did some PT exercises during a Dora with a Methodist pickle. Jogged back trying to ignore the sirens yelling at us.

Coffee was fantastic!

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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.

The post [aoswwingers] 202408 Q’d by Augmented appeared first on F3 South Cary.

13 unlucky Pax met on this spoooky Halloween morning….. Sigh, I’m not doing this.

South Cary’s finest let YTC take them on a tour of what Back in Black has to offer. I planned to hit up all the spots but was limited by the 45 minutes.

Pearls on a string style tour

Dips on the guardrail before climbing Ederlee hill for 4 corners in the parking lot.

Bypass the Avenue of the Estates plan and headed to Regency Ave; Stopping for exercises before climbing back up Regency hill.

Finish with a top and bottom of WWM and a WWIi/‘Merican hammer combo in that neighborhood I don’t know the name of

Some mumbled announcements and no prayers said. Healthy Coffeteria attendance. Thanks for showing up

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Good discussion this morning. Open conversation about how we prioritize and devote our time to certain aspects of our life – balancing work, family, and community. How we react to time spent in our given week differently depending on the why and doing some self-checking on if we are spending our time and attention in the way God intends for us.

Spoiler alert -we didn’t solve the world’s problems this morning. But…at least the attending HIMs took a moment to see if we are pointed in the right direction.

MIAGD gentlemen!

The post [3rdfescalator] 202425 Q’d by Roadhouse appeared first on F3 South Cary.

EMOM kettlebells were a nice way to warm up thes morning.

4 rounds of 10 min each

Swings
Merkin

Cleans
Goblet squats

Chest press
Mountain Climbers

Cleans
Shoulder Press

Thanks for the chance to lead. MIAGD.

The post [aoswwingers] 202425 Q’d by Nugent 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.

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.

10 boot campers and 4 run clubbers this fine Friday morning. Pledge and we were off a short mosey. Warmed up behind Java Jive and then straight into a classic partner Dora, up the stairs and around the building was the pickle and merkins, LBC’s and squats were the exercises.

Next we moseyed down Kildaire and to the base of the infamous Kildaire stretch. Hill repeats were on tap with a variety of merkins and squats at each top turn around spot and WW1’s at the base. That left us 8 min to get back to the flag. We made it just in time to finish it off with 15 squats to stretch out our legs.

AMBRR and BRR coming up. Prayers for Life Alerts family, Vegemite’s family, DEET’s family, Kitty Litter and the world in general. It was great to be out there with you HIM this morning. Go MIAGD!

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