“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.

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On this day in 1991, eight people were sealed inside a giant glass structure in Arizona to simulate living on another planet. Dubbed “Biosphere 2”, the scientists spent 2 years running experiments (many failed), in fighting, and battling cockroaches. YHC intended to repeat that experience, but there were only 7 of us and an early request for more walking so I quickly modified the plan.

After a couple of Burpees for warmups, we grabbed a couple handheld rocks each and started our mosey.

Burpees x2
Irkins x4 by the baseball field, then through the woods to the parking lot for
Overhead press x8 then to the top of the lot for
Squats x 16 then over to the la Quinta back parking lot for
Popeye punches x32 then we dodged traffic and found a safe well lit driveway for
Hand release merkins x20 before making our way back to a parking lot for
Earl Grey x16 them down to the lower lot for
Rosalita x8 which reminded Fruit Loop that he missed Breezy. Then back through the woods to our start for
Eddy the Eagle x4

Dropped the rocks, some Mary (LBC, LSF, Cockroaches, SCS+pigeon)

Announcements: Bowling, q school, and some other things I forget

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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!

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9 (+1 +1) met at Ritter Park to celebrate the greater Triangle area on 9/19!

Started at home warming up with the south Cary stretches. Lots of 9 counts.

Walk over to Aylesford Hill (assuring the dog walker that we weren’t a cult) for very modified 10s with Chapel Merkins. 9 at the top, 1 at the bottom, and 9 at the top. Back to the walk.

Over to the secret staircase to climb to the Peak of the mountain. 9-1-9 Mountain Climbers up and down the deck stairs. Drive it home at the bottom with:
Americanhammers
Prisonersquat
EX-ups

Greenway walk around Lifetime, doing this on the way:
Overheadclaps
Armcircles
Karaoke

Back through the woods to the pavelion to celebrate the Dirty D with Dips and Derkins.

Thanks for hanging with me, y’all! Turns out that concepts of a plan works out in some situations. MIAGD!

The post [aostonecutters] 202419 Q’d by Jigglypuff appeared first on F3 South Cary.

Someone had to do it.
The music was an homage to this great nation of ours. Pickup kicked our ass as he usually does.

Coffee was mediocre.

Sign up to Q Hulkamania. Backblast are apparently optional.

The post [ao-wed-hulkamania] 202418 Q’d by PickUp appeared first on F3 South Cary.

Pledge then mosey over to get cinderblocks. Circle up near the dumpster and do some warmups (arm circles, mike Phelps, overhead claps, SSH)
The thang: play a song and do stuff based on the song.
1. Let the day begin – the call
* Plank position, every time they say “Here” do a merkin
2. Gold on the ceiling – black keys
* Amrap Curls while they sing, rest during instrumental sections
3. Root down – beastie boys
* Side straddle hops. When they say the word “root” jump squat
4. Crazy women – Jupiter Coyote
* On your 6, hold legs 6” off ground, when they say “women” do a Hello Dolly
5. Hope the High Road – Jason Isbell
* Hold block over head. Row/overhead press when is says “you/you’re”
6. Keep it between the lines – Sturgill Simpson
* Lunge walk in a circle, amrap squats while he’s singing
7. Life to Fix – the record company
* Block squats, one curl every time they say “brick”
8. Me Rabbit – Paul westerberg
* Murder bunnies in a circle, block merkin when he says “shine”
9. The players theme – sound stylistics
* LBCs, every time they say “jump” pop up and do a burpee (note: it’s instrumental, I hate burpees)
Finished a little after 6, returned blocks, and quick COT. Remember to have empathy for the people around you.

The post [aostonecutters] 202412 Q’d by Shipyard appeared first on F3 South Cary.

10 in total dominated the parking lots of Ritter Park today. Everyone left stronger. Prayers for those in pain and prayers for those that are keeeping things inside. MIAGD

The post [ao-wed-hulkamania] 202411 Q’d by Sbarro appeared first on F3 South Cary.

Beautiful morning at Stonecutters! After a brief shuffling around, we had a disclaimer , a (mini) flag, a mini stroll around the parking lot, and a mini warm up. Then everyone picked up a rock for each hand and we gathered under a streetlight. An exercise was volunteered as we walked around the perimeter of the parking lot with rocks over our head, we stopped at every light for incremental of the called exercise. there are 9 streetlights. We carried rocks overhead, out in front, side to side, and regular. We did curls, overhead press, tricep extensions, squats, and nut crackers (naturally). We ended with several rounds of Mary with each Pax calling a stretch or an exercise.
NMS
-we didn’t need cinder blocks
– @shipyard was the youngest person there, much to his delight
-nice to have @unitard out with us
-i finally got to meet the other Smoky

thank you for the opportunity to lead this morning!

The post [aostonecutters] 202429 Q’d by Yoga Mat appeared first on F3 South Cary.

Rooney Ghost Flag Week, Day #3 continued. No FNGs, disclaimer that I’m not a professional, pledge, one warmup lap.

Warmup: GMs, Seal Claps, IWs, Squats, Michael Phelps.

Thang 1: Humane Burpee (Juggernaut)
– 15 Swings / 10 Goblet Squats / 10 Merkins
– 15 Swings / 10 Goblet Squats / 9 Merkins
– 15 Swings / 10 Goblet Squats / 8 Merkins
– 15 Swings / 10Goblet Squats / 7 Merkins
– 15 Swings /10 Goblet Squats / 6 Merkins

Thang 2: Tabata x2
Curls
Halos
Lawnmower
R Cleans
L Cleans
Lunges
R Press
L Press
Triceps
Front Shoulder Lift

Thang 3: 4 exercises x20, x2
Pull Throughs
Dying Cockroaches
Chest Press
Lawnmowers

Mary: LBCs, Flutterkicks, Homer to Marge, Have a Nice Day, Announcements, Prayers/Praises

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ATTACK OF THE KILLER TOMATOES!
After a quick stonecutters mosey around the lot we stopped near the mysterious noise from the woods to see if anything would emerge during warmups. After some perfunctory stretching we started the Thang.
Split into 4 groups and go to 4 corners, each corner had its assigned exercise (merkins, flutters, astrojacks, LBCs). Do 20 reps of the exercise then lunge walk to the path in the center on your way to another corner. If you encounter another group on that path then you . Loser joins the winner. Ties keep going to the other side. Repeat until everyone’s in the same big group.
Did that for 3 rounds then circled up for a standard round-the-horn Mary.
Announcements: Ambrr, TCP on Sunday.
Prayers for Cauliflower’s daughter in Charlotte and praises to this F3 community for providing the support and wisdom that helped Cauliflower provide counsel.

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