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.

Mission, Disclaimer, Pledge

This is YOUR Workout

Modify as Necessary

Warm Up (7 mins)
SSH
Halos
Sticker Lickers
Bell Good Mornings
Hula Girls

Thang 1 – Always Do Heavy Work 1st
Quick Double Clean Demo
10 Min I go you go ABC’s

1 Min Recovery
Thang 2
15 Min EMOM
20 Alt 1 Hand Swings
15 Goblet or Front Rack Squats
10 Clean and Press L Hand
20 Alt 1 Hand Swings
10 Clean and Press R Hand
20 Alt 1 Hand Swings
15 Thruster L Hand
20 Alt 1 Hand Swings
15 Thruster R Hand
20 Alt 1 Hand Swings
10 LH Strict Press
20 Alt 1 Hand Swings
10 RH Strict Press
20 Alt 1 Hand Swings
5 RH Snatch / 5 LH Snatch

The post [aoswwingers] 2024-04-05 Q’d by Bronx Bomber appeared first on F3 South Cary.

We drank things. Burt displayed his lettuce. Wonderbread committed to run with Repeato’s Running Collective at the BRR.

The post 202217 Q’d by Burt (Central Cary) appeared first on F3 South Cary.