1 ran for 8 while 5 got set up for a kettlebell Q.

As the clock struck 545am the new Bishop of Rome Pope Leo Sbarro XIV descended from the royal black 4Runner carriage. Great tunes of joy and praise by “The Cathedral Singers” accompanied him to the awestruck dismay of the PAX Cardinals who awaited the beatdown.

The Pope, still shocked that he was selected the night before proclaimed to himself “Every great religious leader must remain in peak physical health to care for their people he is entrusted with!” And with that, kept his promise of the Q sheet as it was written.

Upon arrival he blessed them all with a “Peace be with you” and requested Cardinal Adjacent to lead in stretches while he prepared his pulpit for exercise by removing his cap and gown. Scriptures of Yore were passed about to the Cardinals (repeat workout from Hulkamania) while Christian hymns of Pope Sbarro’s Apple Music entertained the crowd. A late Cardinal quickly joined in although missing the grand greeting but picked up in lock step with the others.

As the hymns ended at 45minutes The Super joined us for a prayer and we collectively broke bread and wine with the PAX of Slippery When Wet. Many of these men were confused and tried to avoid eye contact with his holiness. It’s clear they do not regularly view the scriptures of slack and perhaps are still puzzled as I write this. It is clear, there is much work to be done to spread the good word.

For one final time. Peace be with you, and bless others today.

The post [aoswwingers] 2025-05-09 Q’d by Sbarro appeared first on F3 South Cary.

At 0528 there were only 4 HIMs at the flag, but 10 more arrived over the next 7 minutes. I guess that’s how they do things at the Hulk. One of the site Q’s was there, so that was good.

The Q needed to keep his legs limber for an upcoming Maynard, so the exercises were mainly focused above the waist, except for the required swings, of course.

The workout consisted of sets of 20 reps of exercises grouped together by muscle group, followed by 20 swings at the end of each set. We did all this to the sounds of ska-punk from the late 90’s.

Warmups:
20 Swings
Run in place (holding bell)
Big arm circles
Halos

Shoulders:
20 Front raises
20 Shoulder press
20 Upright rows
20 Half kneeling press
Then 20 Swings

Chest:
20 Chest press
20 Offset Merkins
20 Pullovers
20 Decline press
20 Half Turkish getups
Then 20 Swings

Arms:
20 Curls
20 Tricep extensions
20 Suitcase rows L/R
20 Cleans
Then 20 Swings

Abs:
20 American hammers
20 WWIs
20 American Sledgehammers
20 American hammers
20 Big Boy Situps
Then 20 Swings

Back:
20 Rows L/R
20 Pull through
20 Superman’s
20 Center Rows
Then 20 Swings

When we got through all 5 sets, we did rapid-fire sets of 10 reps of 5 exercises (1 exercise from each group), followed by 10 swings and then a 30-second break in between. We got through 3 of these rapid-fire sets.

We prayed our unspoken prayers. HDHH tonight. Murph coming up. ToC zoning meeting on May 22nd. MIAGD.

The post [ao-wed-hulkamania] 2025-05-07 Q’d by Amway appeared first on F3 South Cary.

It was a perfect day for a Rocky themed workout. Overdramatic 70s rock ballads, HG’s fabulous headband and Schnitzel’s Euro infused responses to mumble chatter.
We swung the bells, goose stepped for King David (not Hitler), and Flounder and VHS had a Rocky one-armed merkin contest. HGTV gave yours truly the side-eye during the Rock yo body – we agreed to disagree on counting convention.

The post [aoswwingers] 2025-05-02 Q’d by VHS appeared first on F3 South Cary.

This beatdown was brought to you by a Trucker Coffee Shop playlist and ChatGPT. Lots of whiners (and Weiners) this morning at Hulkamania, but that’s how you know it’s a good one. ChatGPT provided an outline which YHC modified (can’t let the machines take full control) but the playlist was all mine. You don’t like the music? Sign up to Q. Also, despite what anyone might say the pledge was executed before the clock rolled to 531 so I was in fact on time.

Pickle and some fairly standard warmups, including some Rick Rudes, to get us limbered up and ready for what some are calling the greatest kettlebell Q of 2025 so far.

Thang 1 – Ladder-time
Ladder of 2-4-6-8-10-8-6-4-2
Goblet Squats
KB Swings
Rows (each arm)
Single arm overhead press (each arm)
This was crushed in a surprisingly fast fashion. Well done everyone.

Thang 2 – The highlight of everyone’s monring – EMOM MADNESS
15 minutes of EMOM fun.
10 High Pulls + 10 L/R Lunges every minute, on the minute.
The pax had so much fun here they just couldn’t contain their mumblechatter. Tears of joy were shed.

Finish up with a recovery pickle and MARY consisting of american hammers, ww2s, plank pull through, and hollow hold.
HAND and the pax wept because the fun was ending.

Major announcements were announced.

The post [ao-wed-hulkamania] 2025-04-30 Q’d by OTW (On The Way) appeared first on F3 South Cary.

Good morning for getting the HR up! Not a big group but a good one nonetheless! Started with quick pickle followed by some warmups (SSH, good mornings, worlds greatest stretch, merkins). Thang 1 – combination of Turkish Get Ups and Swings. Did enough to hear complaining! Thang 2 – partner Dora: 200 squats, 100 renegade (plank) rows on the picnic tables (50 each side), and 100 merkins while partner farmers carries the pickle.

More Get Ups and Swings, a few other exercises to hit some different muscle groups and keep the HR going, round of Mary and HAGD.

Oofda really pushing hard for attendance at the SCary picnic. Praises for all F3 brothers and having access to this group outside of just Cary.

Shirts were drenched, hearts were pumping, and muscles were bulging!

MIAGD!

The post [aoswwingers] 2025-04-25 Q’d by Promo appeared first on F3 South Cary.

The seed was planted last week. The rain was the perfect opportunity to stay put and push the limits. The preblast provided fair warning — Simple. Vanilla. ◆ Lots of swings.

Lots of swings = 750 of ’em

There were plans to hit 1000.

We detoured a bit for “rest.” Partner swings with irkins, dirkins and dips. Then a leg ladder. Then MORE swings (much to Fruitloops dismay I think)

Props to Badda who finished off his Ocho with 100 swings. He should probably get bonus points.

The music was classic and heavy to match:
Iron Maiden – The Trooper
Metallica – For Whom the Bell Tolls
Ozzy Osbourne – Mr. Crowley
Judas Priest – Breaking the Law
Led Zeppelin – Whole Lotta Love
Black Sabbath – Heaven and Hell
Iron Maiden – Hallowed Be Thy Name
Metallica – Fade to Black

The post [aoswwingers] 2025-04-11 Q’d by Augmented appeared first on F3 South Cary.

The cold was real, the kettlebells heavier than usual, and the “greatest workout song list ever” turned out to be mildly disappointing—but we pressed on. Today’s Tabata-style KB beatdown included:
1. Kettlebell swings
2. Goblet Squats
3. High Pull
4. Lunges
5. Alternating Snatches
6. Romanian Deadlift (RDL)

Nugent showed his natural sales ability, Cauliflower showed his generosity offering to babysit this summer.

MIAGD

The post [ao-wed-hulkamania] 2025-04-09 Q’d by Dumas appeared first on F3 South Cary.

7 at the Polleny Pavelion this morning.

We did a warmup mosey and then got to the thang.

Arm circuit
-tricep ext
-curls
-OHP

Legs
-gob squat
-lunges
-sumo squat

Core circuit
-around the world
-half kneeling chops
-bear pose pull throughs

15 reps of each exercise then do a farmer’s carry pickle. Went through the exercises 3 times. Playlist was classic rock.

Highland Games, South Cary picnic. Prayers for Petey, OC’s dad, YHC’s 2.2 and unity while car shopping. MIAGD, gents!

The post [aoswwingers] 2025-04-04 Q’d by Astro appeared first on F3 South Cary.

Strong crew for a tabata style beatdown this morning.

Playlist was on point, sourced from a “Throwback Hiphop” playlist on Spotify. Pax came to the realization of how heavy on innuendo many of these songs from our distant memories were. Shipyard giggled multiple times as new songs came on. The hammer dance was done. And HG tv 5 3 was a new convert to early hip hop as he realized “there is rap music you can actually understand the lyrics to”. All in all, a fantastic morning.

Sign up to Q. If you can bootcamp, you can kettlebell. If Astro can do it, so can you.

The post [ao-wed-hulkamania] 2025-04-02 Q’d by OTW (On The Way) appeared first on F3 South Cary.

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

Adjacent led us off with a pledge to the kettlebell 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 (forgot to) swap 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 (all the way instead of halfway).

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. We’ve loved the bells addition to SCary (and it’s been a great year at SWWingers)

Finally, (we replayed the original) 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
Earned It – The Weeknd
Pour Some Sugar on Me – Def Leopard
Can’t Get Enough of Your Love – Barry White
Pony – Ginuwine
You Shook Me All Night Long – AC/DC
Wicked Game – Chris Isaak
Cherry Pie – Warrant

The post [aoswwingers] 2025-03-28 Q’d by Adjacent appeared first on F3 South Cary.