All Kettlebells Always Outside at Hulkamania. Assignment 3 of AKOA complete. YHC was feeling under the weather but got up and delivered a Q. A bicep and back heavy Tabata with a robot created playlist. MIAGD!

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Warm-up:

5×20 Merkins and 5×20 Squats

Kettlebell Workout:

Tabata 30/30 for 30 minutes

Clean and Squat Right Arm
Clean and Squat Left Arm
Swings
Snatch Right Arm
Snatch Left Arm
Jump Squats

We listened to the music that the Roman Legions and George Washington would use to get pumped for battle.

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Two brave kettle-ballers braved the snow but retreated to the safety of the pavelion (thanks for the safety nudge Nugent). Tabata style workout to stay warm, although it felt much warmer than the teens and wind chills of recent memories. Lots of solid mumblechatter about parenting, marriage, life, and overall quality of January as a month. 100% coffeteria attendance where the merits and risks of electric vehicles were discussed among other things. Overall a fantastic start to this snow day. Thanks for the company this morning Nugent.

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The dome was tested and it won for 45 minutes! It opened during COT and started Raining Tacos but we stayed dry under the Pavelion. Tabata style mix of bells, body weight, and core. Playlist was full of rain.

Toy drive this week, food drive this week, Christmas Party next week, Cary Parade this weekend. Be a light and MIAGD!

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Cold one today.

Standard EMOM to warm em up.

Swings/merks
Cleans/squats
Press/Mountain Climbers

Planks to end.

Coffee was a fail (as expected) but Sbarro saved the day (as expected).

Great morning to be in the gloom.

MIAGD!

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Pledge
Warm up
Thang
Swing 20
Single KB Front Squat: 10
Overhead press 10 each side
Figure 8 swing & squat: 10 each way
Lawn mower rows 10 each
Bridge w/ single arm press up 10 each side
Dead bug pullover 10 l/r=1
Front pull 10
Deadlift 10 each
Swing – 20
Farmer’s Carry
Total of 3 sets
Mary from Nabisco, HGTV (some awful burpie thing), Nugent, French Lick.
COT:
Thanksgiving Day Convergence, Christmas Party, Haven House
Prayers for understanding and acceptance
Early backblast bc the site Q did not have coffee. That will not happen again. Nugent missed an opportunity to use his new truck to make coffee on site. Next week expect the freshest coffee in South Cary.
Fly by from the Point Break crew.
I’m celebrating my 5 year F3versery so I thought it would be a good idea to have a playlist from 2019. The music from 2019 was not good, not good at all. I did manage to find some playable songs including a lengthy Neal Young & Crazy Horse song that could rival the Grateful Dead.
MIAGD

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WWW8 installment #6 (ish)

Warm-up : After the pledge, we headed to the boat launch for a few regular exercises

The Thang: 4 corners around the disc golf course with 3 rounds of ascending 5, 10, 15, 10 reps of burpees then CDDs then Bonnie Blairs

Mary: 5 mins of plank hold exercises with as close to 100% participation as you’re going to get with Astro in attendance

Big numbers for Saturday!

COT: Freed to Bleed today
TCP at 2pm tomorrow

75ish% coffeeteria attendance

And with that, WWW8 comes to a close. Thank you to all that have had an impact in my life over the last 8 years. Without F3 I would have never ran more than 3 miles, done the BRR, Tuna Run, various CSAUPs and definitely would not have done R2R2R. Other than the physical benefits, I’ve appreciated the diversity of thought that comes out in the gloom and coffeeteria. As humans, we tend to gravitate to like minded people and F3 has provided an opportunity for conversations with men that have challenged my opinions and point of view on many topics.
Thank you again and MIAGD!

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11 pax came together for 45 minutes of Lifting with Led Zeppelin. Did you know that Robert Plant loves kettlebell workouts? He doesn’t.

It was a classic tabata with some new exercises in the mix. Hope you all enjoyed. Thanks for letting me lead. MIAGD!

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Pyramid theme today at the regions premier Friday KB location.
Main thang: Swings/Squats/Merkins/Rows 1/2/3/…10 and back down.
Other thangs:
– Pike up Pyramid
– RDL’s into upright row pyramid
– Curl & Press pyramid
– Swings & Chest Press combo pyramid
– Core: L foot to L hand/ R foot to R hand
– Core: Butterfly holds to wrap it up

Playlist was of “Liked songs” on Spotify and left it up to the shuffle gods who mostly delivered with a mix of Chili Peppers, Walk the Moon, Carrie Underwood, Moana, T swift, and country rap.

Great way to kick off a Friday with a great group….
MIAGD!

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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!

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