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)

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Slow and methodical was the plan this morning, YHC had a goal for the pax to leave the workout stronger with some sore muscles, hopefully the mission was accomplished.

Lots of swings (140)
~1 mile worth of farmers carry
Just a few Turkish getups
Squats
Presses
Offset Merkins
Weird chair sit weight thing that failed
Core

And a playlist from my emo days that was both loved and hated. (See below)

Q sheet is open, come be the DJ for a day.

The post [ao-wed-hulkamania] 202431 Q’d by Sbarro appeared first on F3 South Cary.

A beautiful July morning at FWD. Lots of excitement today too along with a copious amount of complaining and mumblechatter.

Mosey off towards Waverly to let the fun begin. Warm-ups in line on the sidewalk at the corner of Cary Pkwy and Tryon. Some pax didn’t approve of this but I preferred to consider all of the commuters driving by and how thoroughly they were enjoying the show we were putting on for them. SCary stretches were skipped due to the overwhelming amount of noise being generated by those pax in the back though…..

Mosey up to the foot of the hill at Cary Church of Christ. What’s that in the distance bobbing like fireflies in a line? The JDI crew of course, monkey humpers ensued. Nice work gents.

Up to the parking lot for multiple rounds of four corners.

6 rounds, one exercise per round, 15 reps at each corner.
– merkins
– mountain climbers
– squats
– CDDs
– LSFs
– Bonnie Blairs

Halfway through on our way back to corner one what is this we see but the JRI crew showing us their finest monkey humper form. Well played. We returned the favor later as they were speed walking up the hill.

One final found of corners…….. 5 burpees at each corner.

Back to the flag for some quick mary and HAND.

Another great morning to be out with this great group of guys. It may be hard to get up some mornings but I never regret it.

MIAGD

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While it is not maritime law, it is highly recommended to have an ANCHOR when setting sail to new seas. This morning we forged our anchor along the way to the Shipyard to say Hello Dolly! No FNG so a quick disclaimer then the pledge and off we sail.

Mosey to the apartments on the hill. Start our warmup port side. GM, Imperial Walkers, SSH. Mosey to the starboard side for Sir Fazios and Seal Claps. Mosey into the rarely travelled loch. Pearls on a string ANCHOR. Alternating side squats, Nolan Ryan, Copperhead Squats, Hatching Butterfly, Outlaws, Rosalita.

Wait did we just happen to land in Shipyard’s driveway by accident? Hello Dolly in the driveway!

Repeato and a quick stop to finish our artwork. Mosey back to the park for one last round. Over to the ant pile for Mary. HAND!

Thanks for the opportunity to lead. AmBRR is coming? WGC? Prayers for Harold and his family after his quick passing. Split hot or cold coffeteria. Make it a great day!

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