luther

AO: Shaken Not Stirred Workout Date: 07/07/21 I’ve always been confused by the spelling of Shakin Not Stirred on the f3carpex.com schedule. Obviously some type of 007 reference for the (James) Bond Park AO. As I tweeted out the night before, I could only think Shakin was an obscure reference to the classic Eddie Money song. You are correct, that does not make sense. I’ve posted Bond Park workouts a few times, but never at the anchor boot camp of Carpex’s former weekly convergence. [Read More]

A bunch of Apex dudes invaded South Cary looking for a beatin'. Warm-Up Mosey around t the back lot and circle up for counting off 1s and 2s. One group does AMRAP warm-up exercises while the other group runs around the balls. Watch out, they get really tight at the end. Imperial walkers, arm circles, mountain climbers and good mornings. The Thang Mosey over to The Bridge for my version of 7-11s. [Read More]

17 PAX trickled into Marla Dorrell park through the thick and chunky atmosphere to join YHC for some exercise this morning. Here’s what we did! Gather at the flag for disclaimer and the F3 mission… and follow me. No FNG check, because everyone looks at least vaguely familiar. Into the park we go… Warmup at the inner lot (8cGM, SSH, SM, IW) and follow me into the playground for a micro-Dora with a partner (50x Merkins, Squats, LBCs). [Read More]

AO: Phoenix Workout Date: 06/12/21 YHC has posted Phoenix (or maybe it was Werewolf), but it has obviously been a while. The starting parking lot was a lot smaller than I remembered and there were a large number of PAX, including three FNGs. Time to start modifying the plan. Warm Up: State the mission, check for FNGs (3), and give the disclaimer Side Straddle Hop x20 In Cadence (IC) Good Morning x5 IC [Read More]