EC- 5 for the first ever Kettlebell mile. It took us about 14 mins and then we jogged after. Might be a monthly thing.

ME – warm up jog, plyos going to all you got, then 11s at the Garmin hill, Indian runs, ladder sprints, and burpees broad jump in the parking lot.

Full workout! I was using it to get ready for ultimate frisbee try outs.

Also, looks like Garmin has some back to the office mandates.

Thanks for letting me lead!

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A bunch of SCary-ites and 2.0s plus many outside our region came together for the premier family friendly donut eating race in our fine state. Grateful for the turnout, the volunteers and the pax who makes this all possible – Bagels. Special thanks to Shut In for planning the route and providing thorough instructions. Congrats to our 2025 winners Zero Drop and Daniel Boone. Special props to Web MD’s M who unofficially became the first female full qualifying finisher. We truly did make this a great day. If I forgot any SCary pax say the word.

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Four became six today as Cauliflower showed us his bell warming technique borrowed from Bronx Bomber. Kitty Litter showed up delaying the start by 30 seconds, but we gave him a pass. Pick Up showed up at his usual time. Penalty burpees were not assessed because no one wanted to do them anyway.

We had a freshly descaled coffee pot full of hot brew. Contrary to what Astro says, a patina in an Aero Press is not a positive thing. Playlist was heavy into 90s grunge though we spanned 60 years of music history. We learned that Lady Gaga was a backup singer for Paul Simon on his greatest album ever, Graceland. The Pointe Break came in for Spade’s quarterly fly by.

Oh, and I guess we worked out. You know, kettlebell stuff. Thanks to the guys who showed up in solidarity and support. If someone crosses your mind, reach out, especially if you haven’t done so in a long time. You’ll probably make their day. Doesn’t it feel good when someone does the same for you?

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LOVE was in the air this morning. Hugs, candlelight and some of the top most love songs in history got the fellas swwinging. Another white board workout of goblets, kneelers, overheads, suitcases, presses, the works. All created with love and compassion for my brothers. Top announcement “don’t forget to get to the store to spend your hard earned dollars on valentine’s day gifts for the special ones in your lives”

The post [aoswwingers] 2025-02-14 Q’d by H G T V appeared first on F3 South Cary.

– Did you know 78% of men watch ____?
– The Average age of first exposure to ____ is 12 years old.
– ____hub is the 6th most visited website on the Internet.

It’s a hard subject to talk about but unless we bring our struggles into the light, we will never overcome them and F3 is a place to get help from other men struggling with the same things.

www.covenanteyes.com/pornstats/

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And just like that AKOA week comes to a close. Some may reflect on this as SCary’s first CSAUP of 2025. Some may reflect on it as the most fun they’ve had all year. Some may reflect on it with disdain and an attitude of good riddance. Some may even still be asking themselves, what is AKOA Week?

Astro kicked things off this morning with some attempted deception involving multiple laps around the upper lot until finally heading towards the dock for warm-ups. Upon the mosey to the dock who should appear but Kitty Litter, OTW, and Amway at various locations each calling their ‘signature’ exercise. Fairly standard warm-ups with the inclusion of the Rick Rude which left Texas Ranger in tears, then passed off to the cat who may be on his 9th life.

Kitty Litter took us down to the disc golf pickle for some AKOA four corners. By now I think you know which exercises were called.

OTW took us over to the rock pile for some rock work and TAKE THE HILL (which was more of a tiny bump to Pick Up).

Amway led us back to the pool for How Well Can You Keep a Secret burpees, Last Man Merkin-ing, and Mary.

Thanks to everyone who participated in and supported this endeavor. Part of what makes this group great is not taking ourselves too seriously and pushing each other to do more than we thought we could. This week accomplished that and shoutout to the guys who completed a full AKOA week. Now who’s ready for part two?

The post 2025-02-08 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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!

The post [ao-wed-hulkamania] 2025-02-05 Q’d by Kitty Litter appeared first on F3 South Cary.

Confusion ensued as a feisty group was gathered at the flag this morning, waiting for “Mr AKOA” to be revealed. 0530 strikes and the Q for today steps forward. AKOA Week is upon us. What is AKOA Week? Well, maybe it means something different to everyone.

After a long warmup jog to show everyone the course, we gathered for some exercise demonstrations as we prepared for a morning consisting only of exercises created by certain HIMs of SCary.

We split up into 2 teams. Team 1 did four corners in the big parking lot, consisting of Stifler’s Mom and Stingray Merkins, alternating at each corner, while Team 2 ran the big pickle, Indian run style. Team 2 returned and swapped out with Team 1 (who was clearly slacking off). Repeato 2x.

Then we moved to a different parking lot and stayed together as a group for 4 corners alternating between Astro Jacks and Sledgehammer WWII’s.

Back to the flag for some Cat Scratch Fever, OYO style until time ran out. The scene was likened to a Diddy party. Which of course was a great way to end a morning full of pickles an inappropriate body movements.

“If you roll your ankle, keep going” was the instruction given to us at Uwharrie, and isn’t that a great way to look at life in general. MIAG AKOA Week.

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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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As everyone knows, today is national Opposite Day. As such, we celebrated with an inverted workout…which had to be modified a bit due to the FNG being there.

Welcome, mission, core principles, disclaimer and then…popcorn Mary to start the workout!

Properly maryed we set off for a set of inflating and deflating SPMILB. Start with one exercise and then add an exercise at each street on the lochwood loop. After stop 6, turn around and drop one exercise at each stop.
Squats – 5
Plank jacks – 10
Merkins – 15
Imperial Walkers – 20
Lunges – 25
Big boy sit-ups – 30

After that, we moseyed over to the dock for our warmups and stretches. Then back to the flag for the pledge and HAND.

Standard announcements. Lots of buzz about whatever AKOA week is. Prayers for grace and patience over the weekend after some over exposure to our children this week for some.

Welcome to FNG Spokes! MIAGW, gents.

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