Big crowd for my surgery send off. I appreciate you guys Also some Peak City and Carpex faces. Many first time Back In Black attendees too – one in particular now knows it starts at 0515.

We played with weights today, stacking exercises every lap around the cone.

Merkins, presses, curls, rope climb, bear crawl, hammers, mountain climbers, super mans, shoulder taps were in the menu.

After 9 rounds we moved down the lot and did another circuit: bear crawl/crawl bear, block your body, and Aussie mtn climbers. —someone said they thought I was making that part up. I actually had it written down on the back of the “menu”

Word of encouragement in COT was ‘use it before you lose it.’ We aren’t promised tomorrow. Give what you got when you got it.

The post 202321 Q’d by Shut-In (Carpex) appeared first on F3 South Cary.

15 pax gathered around for some early 2000’s pop/punk Pandora ad sponsored playlist kettlebell work this morning. Lots of worms that apparently are never a problem in South Cary. Disclaimer and pledge given for our FNG. Here’s the thang: circle up for tabata. 1 minute of exercise followed by 20 seconds rest. 4 exercises in a row, then mosey the pickle and 25 swings. Exercises were as followed; split stance lunge with a single arm overhead press, right arm snatch, plank hold with front to back taps, concentration curls. Next set; on your 6 right arm press to left leg raise, x-chop, plank pull thru, tricep extension. Next set; high pull to squat to press out, bear plank rows, merkins on bell, curls. Next set; opposite leg split stance lunge to press, left arm snatch, jump squats, flutter kicks. Next set; on your 6 left arm press to right leg raise, merkins on bell, side plank with bell raised and locked out.

Welcome FNG Ozarks! Hermes with the name. FNG is from Mississippi which is where Hermes thinks Ozark is located.

Prayers for those affected by the shooting in Nashville.

Thanks for allowing me to Q! MIAGD!

The post [ao-wed-hulkamania] 2023-03-29 Q’d by Triple Lindy appeared first on F3 South Cary.