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.

4 then 5 gathered for what is becoming the standard JP KB workout. 4 sets of supersets consisting of the following:

Set 1
Halos – Bob and Weave – Around the World – 2 Hand Swings

Set 2
Cleans – Double Lunge – Left Hand Swings – Right Hand Swings

Set 3
Pull Throughs – Squat Press- Offset Merkins – 2 Hand Swings

Set 4
Goblet Squats – Clean to Press – Reverse Lunge – Burpee

We did pickles in between and ended with a grander pickle to arrive back at the pavelion at 06:29:45. Ended with COT and 4 stayed for coffee. See thread for playlist!

I love it when the PAX is a small group, although a kettlebell workout doesn’t lend itself well to having a chat. NTL, loved starting the day with you guys and the chance to revisit the music I loved in high school. MIAGD!

The post [aoswwingers] 202423 Q’d by Jigglypuff appeared first on F3 South Cary.

We did a ssh exercise, followed by swings, merkins, squats, lunges, dips, overhead dumbbell extension, curls for girls, pull-ups with some running in there. A great time was had by all.

The post [aoswwingers] 202416 Q’d by Dowry appeared first on F3 South Cary.

11 for 60 swings, 3-min AMRAP, a 20-minute Tabata, and calves/abs.

Prayers for families and teachers reentering school. Prayer for our guy Veg.

Honored to lead this great group of men today.

The post [ao-wed-hulkamania] 202414 Q’d by Captain Jack appeared first on F3 South Cary.

After wading in the water to reach the Pavillion, 4 brave HIMs set out to achieve mastery of their bodies and minds pushing aside all excuses and turning their mailboxes into firewood (i.e. zero mailing it in) Here was the thing:

10 sets of 20 swings and descending ladder of merkins from 10-1
then
7 sets of side straddle hops to plank (totalling 45 sec)
then
6 sets of jump rope to shadowboxing (with eye of the tiger in the background)
3 sets of dips (45seconds all out)
pickle
then
3 sets (L+R) clean and overhead press and hold (45seconds while rocking steady) with 15 seconds active rest (high knees)
and then
couple more rounds of planks, goblet squats, and deep pulses to finish toasting the buns to golden perfection and crew finish just at the buzzer.

A gentle wind was God’s sign of approval on the matter.

Prayers for those participating in the cleaver this weekend.

Prayers for families with kids home from school and coupled up inside.

Prayers & Praises for family of @Augmented whose grandmother passed this week at a full age of 97 (still never easy to say good bye). We honor her legacy and pray for peace and perspective for the family”

P.S. I want to challenge anybody who has not yet had a chance to Q a kettlebell workout and offer personalized coaching and help with workout recommendations. Also, there are resources available that Bronx Bomber has for those wanting to augment their gains going into the fall or improve balance, mobility, strength, and coordination (all of which are positive benefits provided by Kettlebells)

The post [aoswwingers] 202409 Q’d by PickUp appeared first on F3 South Cary.

It was an extra gloomy morning and the rain held off but we sought shelter anyway just in case. The playlist was focused on Seattle where it rains pretty much all the time. But there was a twist…a few non-Seattle bands were mixed in, and for every song the Pax had to vote with the thumbs up/down whether or not they thought the band was from Seattle. If the crowd got it wrong it meant penalty burpees.

Started with a warmup alternating between kettlebell swings and high knees. Then we partnered up and did a Dora which consisted of goblet squats, overhead presses, and American hammers. It might have been PickUp’s first Dora and he was quite the overachiever as usual.

Next we did some AMRAP sets consisting of 4 exercises, 10 reps each exercise, as many rounds as possible for 10 minutes. The first time we did 10 Romanian deadlifts (one side), 10 tricep extensions, 10 Romanian deadlifts (other side), and 10 raises. Then we did another 10 minutes, as many rounds as possible of 10 reverse lunges (one side), 10 rows (one side), 10 reverse lunges (other side), and 10 rows (other side). Then we closed out with some Mary.

HDHH tonight, World’s Greatest Cleaver Saturday, AMBRR coming up 9/7 for which HGTV is looking for help with SAG (Support And Gear). I’m going on 3 years of this F3 journey and it’s amazing the impact it has had on my life over that time. MIAGD.

The post [ao-wed-hulkamania] 202407 Q’d by Amway appeared first on F3 South Cary.

Change of venue = Change of plans.

YHC awoke to the integrity of the SCary weather dome being questioned. Being very familiar with the Swwingers Pavelion locale, it provided an opportunity to pivot things and rerun last week’s newly minted format.

So we cranked up the music and the mileage. Partner up with the seemingly never-ending pickle and switch exercises on the song change:

– Mount Everest / Labrinth — Kettlebell Swings
– Deception / Blackalicious — Alternating Lunges
– Change / Deftones — Pullover Press
– Gin and Juice / Snoop Dogg — Kettlebell Swings
– Send the Pain Below / Chavelle — Upright Rows

Stand By Me / Ben King — Pause the pickle for the appropriately named song and alternate with partner for Swings X 20 Irkins, Dirkins, Dips. Then back to the format.

– Sleep Now in the Fire / Rage Against the Machine — Tactical Lunge (Hunter squats)
– The Box / Roddy Ricch — Drag Curls
– Wait and Bleed / Slip Knot — Pullover Press
– The Chain / Fleetwood Mac — Kettlebell Swings
– Diesel Power / Prodigy — Alternating Lunges

– Grinding All My Life / Nipsey Hustle — Finish with alternating Merkins until failure and then rollover and do Kettlebell Press until failure
– Have a Nice Day / Stereophonics — Repeato until the appropriately named chorus kicked in.

The mileage was less sneaky today. Heart rates were up and the pickle was taking its toll by the end. I’m a big fan of this combo. YHC took us out.

The post [ao-wed-hulkamania] 202424 Q’d by Augmented appeared first on F3 South Cary.

7 mighty men came to dominate this morning at Swingers

We opened up with a moment of gratitude silently reflecting on our blessings while we warmed up our backs shoulders and chests with sir fazio arm circles, good mornings, and other random movements.

Then we began the Tabata style workout

Seemed slow at first with the frequent 10s (some guys even had the audacity to squeeze in extra reps :)) breaks but overtime the real magic of Tabata began to reveal itself. Everyone realized that the body weight exercises were really just building up to The apex of the workout which was repeated rounds of man-makers (pull, curl, press) we found the second gear and the pickup style High tempo started to show in our reflections as we looked down into pools of sweat on the concrete and our inner beast was released.

We ended in a tight circle doing what seemed like an eternity of planks but everyone held form!

Prayers for guys traveling out of country with family for safety health and positive moments.

Praise for the ability to push ourselves

Remember to sign up for the AMBRR check slack for details

Tell your friends and let’s push ourselves.

Shout out to augmented for the EH to get back on the Q sheet after a short hiatus.

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

15 bros for a lower body/core focused day at the Hulkamania office.
Set 1: 20 Swings/30 sec Chill Cut Plank/10 Merkins; Repeat 5x
Set 2: 20 Squats/30 sec CC plank/10 Merkins/L RDL/R RDL/Tactical Lunges/Farmers Carry; Repeat 3x
Set 3: 20 Swings/30 sec CC plank/10 Merkins/Suitcase deadlift L/R; Repeat 3x
Close circle burnout round with lunge pulses and 1 minute CC plank with Eric Church “Springsteen”playing to take us home.
Country Jams (best listened to on a boat somewhere) is what the DJ had in store today (Zach Bryan, Morgan Wallen, Whiskey Myers & Shaboozey!).
Honor to lead this 5 star group; MIAGD!

The post [ao-wed-hulkamania] 202410 Q’d by Mayflower appeared first on F3 South Cary.

A strong showing, mult-region workout for this year’s 1776 convergence. Different format this year with the 6 and brotherhood in mind, which made the little longer format so enjoyable for all you guys. I know I enjoyed it, especially the mosey to the burpee field I thought I was gonna splash.

There was a Ghost flag handoff to the man @pierogi)
Yogi trying to start a new AO that meets little later than typical – 8am. TBD. Some other regions snuck in some advertising for more 1st F stuff:
-Smoke n Mirrors considering the man @VHS for a side bar low/no tempo weight workout;
-the man Yogi trying to start a “later than typical” workout in SCary, something like 8am – any interested should get up with him.
-Lifting up the man @Pickup for his 1st Year F3 anni, and for all others just staring KEEP COMING OUT.

We send prayers for our friends and coworkers, those we know injured, and struggling, and traveling, those trying to do good things for others….let’s ALL REMEMBER our blessings, put our support forward to these people and others in need, to do this in whatever way you can, small or large it does not matter as long as you remember the concept of Living 3rd.

And finally, we enjoyed coffeteria to the fullest. Tables full of coffee, water, snacks, the works, all good quality low calorie healthy stuff to end our time together, for today that is. Don’t forget you have 2 more posts this week to finish your 6 pack – today counted for only one ! Here’s my garage covid workout we did today…

1 Mile Fun Run
100 SSH
100 MTN CLIMBERS
100 PLANK JACKS
100 SHOULDER TAPS
100 HALLELUJAHS
100 BUTT KICKS
100 FWD & BACK LUNGE
100 STAR JUMPS
100 yd SPRINT
100 yd SPRINT
100 DIP
100 L/R STEP UP
100 sec SQUAT HOLD
100 SUPERMANS
100 LS FLUTTERS
100 FROG UPS
76 BURPEE

The post 202404 Q’d by HGTV appeared first on F3 South Cary.