Time Flys.

 Posted on January 8, 2024  |  2 minutes  |  402 words  |  

Over the past five years, my life has undergone a remarkable transformation since “joining” F3. It all began with a chance encounter in my neighborhood, where I was minding my own business, on a walk on one of the greenways when a stranger approached, asking if I was with them. Perplexed, I inquired, “Who are you?” He hastily explained what F3 was, and as I headed home after my walk that morning, where I couldn’t shake off the feeling that it might be some sort of cult! [Read More]
bootlegger  cauliflower  charmin  compound-w  crimson  duece  earhart  gutenberg  night-watch  side-effect  silver-fox  sooey  the-commish  two-factor  van-gogh  wah-wah 

We'll take it from here, Cardinal

 Posted on January 13, 2023  |  5 minutes  |  876 words  |  

Early Thursday morning, YHC was stirring and came across the news of young Taylor Phelps, F3 Cardinal, out of Knoxville TN, who had horribly passed away during his Virgin Q (VQ) at a workout on 1/11/23. For Thursday’s workout, I incorporated one small element of his planned workout, 15 double count Freddy Mercury’s. We did them at the very end of our workout, and after the workout was over, I shared that his planned workout looked extremely hard, and I would be hesitant to try it. [Read More]
ashbury  bubba  cataracts  cauliflower  clockwork  crimson  deuce  disco-duck  doggy-paddle  floppy-crust  meat-loaf  old-maid  red-ryder  sega  slim-shady  smokey  sour-mash  the-commish  triple-lindy  wahoo 

F3 Carpex 6th Annual CSAUP, The Odyssey

 Posted on October 31, 2022  |  4 minutes  |  688 words  |  

93 PAX and 2.0’s descended on Downtown Cary for the 6th annual CARPEX Odyssey. Special thanks to Bogo and Badlands for doing the heavy lifting on the Q for this event, and to PetSounds for crushing the SAG Q and post-race 2nd F. Also thanks to all of the SAG support volunteers, Site Q’s, shirt designers, and inspirational musical selections. On to the workout…Rooney kicked us off with an opening prayer and then handed it off to Badlands for the warmup at the home of BO. [Read More]
16-steves  amway  badlands  banjo-nomo  bartman  bean-counter  big-red  biner  bogo  bolton-the-hill  bronx-bomber  build-a-bear  bumper-sticker  burt-r  cauliflower  cheap-trick  chicken-little  chiquita-banana  chop-block  claven  clementine  clockwork  coco-crisp  coney  dadbod  decal  disco-duck  doggy-paddle  earhart  franklin  fruit-of  geek-squad  greenbow  gump  hamm  happy-gilmore  hi-liter  high-school-musical-hsm  hobbit  hoppinjohn  horatio  i-pity-the-fool  ic-light  kidney-stone  kilmer  kwik-stop  ldb-lil-drummer-boy  liverpool  lucky-charms-boy-band  ma-bell  magnolia  mr-safety  old-maid  one-direction  overflow  parker  pet-sounds  pigeon  pivot  poncherello-2  pongo  press-2  prodigal  red-ryder  riptide  rooney  saban  schlitz  schroeder  screws  skipper  slugger  smokey  sour-mash  squatter  steaks  stolen-valor  stretch  sunshine  texas-ranger  theismann  trike  triple-lindy  two-factor  verde  viewmaster 

BRR Tribute

 Posted on September 12, 2022  |  1 minutes  |  113 words  |  

We held a planning meeting with Erkins, SSH and Squats. Never did come up with a suitable team name but split into 2 vans. Van1 ran the full soccer field track while Van2 did merkins, squats and LBCs. Flip flop for a total of 3 laps per van. StepUps, dips, pull ups, Derkins and jump squats were featured. Lastly we ran the staircase three times to help Ma Bell remember 9/11. [Read More]
big-red  burt  cauliflower  flacco  liverpool  loom  ma-bell  sabre  snots 

Ryder-versary Volume 2

 Posted on August 6, 2022  |  2 minutes  |  333 words  |  

Is the sequel better than the original? Well I can’t judge that. Dante’s Peak is the 2nd place I ever posted, so it’s a traditional stop on the anniversary tour. True story - YHC was EH’d by CHiPs from South Wake. I posted at Tortoises first time, and didn’t tell him I was going. Just texted afterwards, and told him I was going to go to DP if I survived the first time. [Read More]
big-red  bobby-boucher  bolton  cataracts  cauliflower  cheap-trick  chicken-little  flenderson  frisco  ginsu  hamm  headroom  henny-penny  kanki  lucky-charms  mr-safety  puddles  queequeg  quitter  red-ryder  short-circuit  slim-shady  steaks  triple-lindy  yahoo  zero-drop 

7 is the number

 Posted on February 9, 2022  |  2 minutes  |  214 words  |  

9 HIMs converged at Downtown Cary flag poles near the Cary PD looking for some good fellowship beatdown. The bell tolled 18:00 hrs. No FNGs. We cited the mission, 5 core principles, and credo. We pledged our allegiance to Old Glory and off we went in the direction of the parking deck. Runner hit the stairs to the top and mosey down to level 1. Walkers walk to lower deck (no stairs). [Read More]
poncherello  cauliflower  disco-duck  earhart  en-garde  gump  link  vhs  www 

School's out for winter

 Posted on January 25, 2022  |  3 minutes  |  467 words  |  

If you’ve lived in this area for more than 5 years, you know the story. If it snows on Day 1… expect Day 5 to still be a snow day. And so it was in Wake County this weekend. It snowed (barely) Thursday night so Friday was naturally a snow day. Then came a solid dumping Friday night followed by two days of beautiful, snowy and generally above freezing temps on Saturday and Sunday. [Read More]
all-ours  bubba  cauliflower  clockwork  flip-flop-thats-singular  loom  ma-bell  moped  pierogi  www 

Running at Rush Hour?!

 Posted on December 15, 2021  |  1 minutes  |  199 words  |  

Arriving a bit early to recon my plan, and mozy a lap or two for my warmup, I confirm the overall idea I’ve had for a few weeks. This is gonna be fun I think to myself. I was wrong. ;). 7 HIM arrived, the disclaimer was said, and the pledge was recited. Off we go on a mozy to lawn by deck For warmups Good evenings SSH Sir fazoios Over head Claps Seal claps Calf stretch Runners stretch Short mozy to bottom of parking deck for Thang 1: 7’s - using the stairs [Read More]
cauliflower  gump  hgtv  horatio  link  run-off  the-commish  vhs 

Promises were made. Q-drenalin is real. Back In Black, Oct 28th 2021

 Posted on October 29, 2021  |  7 minutes  |  1480 words  |  

Made the commitment to VQ BiB a few weeks ago. Since then…body has fallen apart. Left ankle injury, neck strain at the Super Shield Lock BiB AO, and then my right ankle started feeling really dodgy after my Tuesday run. Several rounds of PT with Erin and plenty of needles. This AM my body is only being held together by pills, creams, and strong black coffee. Come hell or high water, this thing is going to go down. [Read More]
adjacent  amway  captain-jack  cauliflower  charmin  chops  claypool  dozer  franklin  full-house  hermes  hoppinjohn  lookout  oofta  pet-sounds  snip  staubach  term-paper  two-factor 

B!tch Hands

 Posted on September 28, 2021  |  2 minutes  |  260 words  |  

Nine PAX got to hear Disco Duck ask if he needed gloves, and subsequently named this backblast. Warm Up Mosey to the top of the old parking deck. Run around a bit, even backwards. Circle up for SSHs, Sir Fazio arm circles, Steve Earles, Grundle stretch, calf stretch, hip stretch, and 25 merkins. The Thang Mosey back down the stairs, and over to the center fountain the the middle of the municipal buildings. [Read More]
cauliflower  disco-duck  gump  link  mojo  ollie  red-ryder  run-off  sour-mash