3 for an EC jog. By the end of the workout we had 18 at the main event. Can’t spell legendary without LEG! Some jogging, squats and calf work.

Announcements: TCP sawgrass Sunday. 1776 workout convergence on 7/4.

Welcome FNG Desitin!

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11 had the stamina to get it up this morning for the hard launch of SWWingers, Co-Q’ed by Adjacent and YHC.

Adjacent led us off with a pledge to the SWW flag, a mosey around the pickle, and then everyone grabbed a partner for their introduction to Dora for THANG 1.

– 100 kettlebell curls
– 200 kettlebell swings
– 300 squats

After everyone finished with Dora, we swapped partners to spice things up for the intro to Dora’s less attractive cousin, Greta (it’s in the exicon), for THANG 2.

– 100 dirkins
– 200 pullover press
– 300 step ups

She was similar to Dora but a little more rough around the edges. This time the pickle required carrying a kettlebell halfway and dropping it off for your partner to bring back.

Finally, after the PAX took a bit to recover, we introduced Mary to finish the party. Homer to Marge, switch positions for single leg variations, and pickle pounders. For our final lady of the morning, we said hello to Dolly. [cigarette emoji]

Announcements, prayers/praises, and Adjacent took us out. Thanks again for the opportunity to lead. I’ve loved the bells addition to SCary.

It has to be said, even the aggressive marketing campaign and the Over were no match for the Pack. Those guys are on a roll right now. I also shared a few anecdotes about my M and me actually being propositioned in Lochmere. It’s not just a urban legend. Ask Bluewater about his oyster roast sometime.

Finally, as promised, the playlist shuffle was HEAVY on innuendo and setting the mood. Feel free to use with your M’s:
– Let’s Get it On — Marvin Gaye
– Sexual Healing — Marvin Gaye
– Oochie Wally — Nas
– Freek-A-Leek — Petey Pablo
– Pour Some Sugar on Me — Def Leopard
– Pony — Ginuwine
– Doin’ It — LL Cool J
– I Put a Spell on You — Nina Simone
– Nice and Slow — Usher
– Good for You — Selena Gomez
– Take My Breathe Away — Berlin (Top Gun)
– Wicked Game — Chris Isaak
– All Night Long — Lionel Richie
– You Shook Me All Night Long — AC/DC
– Earned It — The Weeknd

The post [aoswwingers] 2024-03-22 Q’d by Adjacent appeared first on F3 South Cary.

[CJ for BW].

Bluewater led a large group in Kettlebell 101. Warm-ups, swings, Turkish get-ups, Romanian deadlifts, squats, merkins, and pull-ups were all on the agenda. No music, low speed – an opportunity to focus on form.

We closed out with a Site Q hand-off. We’re proud to hand Hulkamania’s keys to Nugent and Sbarro and look forward to joining them each week.

But wait, there’s more! Augmented (who was at the original Hulkamania launch) revealed that he and Adjacent are also launching Swwingers on Fridays at Ritter’s Pavilion!

It’s so awesome to have lots of folks interested in strength training and multiple AOs serving that up each week.

Finally, a quick shout-out to Bluewater, who introduced me to Pavel’s kettlebell book in the first place, handled coffee duty at Hulkamania each week, and is just an all-around good dude.

The post [ao-wed-hulkamania] 2024-03-20 Q’d by Blue (Bluewater) appeared first on F3 South Cary.

This morning we revisited the Carpex archives and the Liverpool lead beat down that welcomed me to F3 5 years ago. The same workout, the same park, and many of the same faces.

Warmups in the back lot.

Mosey to the playground ball field. Start on third base line and run to the opposite fence in the outfield. 15 of each CDD, Merkins, LBC, Squats, Alternating Lunges, Box Cutters, the run back to the start. Repeato x4. Round 3 had a twist…the whistle = burpee. Similar to the original workout, Shut-in wanted more burpees so I obliged. We wrapped up at round 4 due to time.

Mosey to the trailhead lot to find the deck of cards. Partner up and draw a card. Partner 1 do the exercise while partner 2 runs the standard SWW pickle lot that some struggled to understand. Repeato x4.

Mosey to the shelter for some BENCH work. Dips, Irkins, Derkins, Step ups. Second round using the top of the tables for irkins and derkins a crowd favorite

Mosey to the flag for popcorn Mary. Hermes showed us why we need term limits. Finished with Diamond Merkins from Hoppin since Blue was not there to call them. Have a nice day!

Highland Games, Picnic, prayers for all participating tomorrow.

Remember that our actions echo to those around us. Even those not directly connected or local notice what you are doing. If we are doing good and positive things for them to notice then they will strive to do the same. Thank you for all of the men who have been at any workout along side me and everything that F3 does to make us better! It truly does impact not only the man in the gloom beside you but everyone that you and him reach. MIAGD!

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