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 

It's a Jungle at Lion's Den

 Posted on January 12, 2023  |  3 minutes  |  620 words  |  

7 at A-Team. 18 at DTP. 25!! at Lion’s Den. Difficult to scale, and I’m learning a lot still. 0530: Several mallwalkers and motherruckers out with the bootcampers this morning. An EC runner or two.All assembled, no FNGs, lots of familiar faces, Pledge of Allegiance, statement that we’ll keep pretty close to the flag, and we immediately have to move (too many pax for the first exercise). First was a follow-me to the coziest spot in Peak City for some Good Mornings (missed you Big Red). [Read More]
16-steves  biner  bootlegger  cheap-trick  chicken-little  flenderson  hamm  i-beam  imp  kubota  lucky-charms  old-maid  pivot  quitter  ramsay  red-ryder  rooney  shut-in  snooki  sour-mash  steaks  the-joker  theismann  triple-lindy  zero-drop 

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 

3 rounds with Jack Webb is the Valentine's Day Challenge

 Posted on February 14, 2022  |  2 minutes  |  352 words  |  

11 HIMs or maybe it’s HIDAs came together in sub-freezing temps (24 degrees F). The beauty of the cold brisk morning was no ice. 0530 hrs struck and it was time to get these men warmed up after our pledge to Old Glory. Runners do two laps around the pickle and walkers do one meeting at the top of the parking lot circle for some warm-up. Once those muscles are warm, QIC explained the thangs. [Read More]
bubba  cataracts  disco-duck  hi-liter  loom  moped  red-ryder  rooney  sour-mash  the-joker  www 

Birthday Q focused on 8-Block Vision Board for 2022 Creation and Beatdown!!!

 Posted on December 16, 2021  |  6 minutes  |  1193 words  |  

Originally created by F3 CSPAN and adopted to fit workout. The idea with the 8 Block is to IDENTIFY THE AREAS WHERE YOU NEED TO WORK ON AND WRITE THEM DOWN. This way you can refer back to it. While you are working out, pick a word for the year. This will help you focus and refer to your 8-Block periodically. Front-side: Start in the top left block: focus on you Concentrica; partner up [Read More]
ausfahrt  bootlegger  disco-duck  eharmony  intimidator  liverpool  pinto  pvc  quiver  reentry  roasters  sour-mash  traffic-cone  www  yahoo 

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 

Doing Cindy In Cadence (on my down AND my up)

 Posted on August 7, 2021  |  2 minutes  |  339 words  |  

This is a very tardy back blast. So if some of the details are wrong, I’m blaming it on a Respect’s faulty memory. I came here (Winterfell) last week and damn if Clementine didn’t out-mileage Kryptonite. Warm up We did some stuff. I remember we ran to the buses at the back of the building. I usually do sir fazio arm circles and Steve Earles so we’ll go with that. [Read More]
cadence  cataracts  one-direction  red-ryder  rooney  sour-mash  wreck-it-ralph 

Double Duty

 Posted on April 16, 2021  |  2 minutes  |  321 words  |  

51 is a lot different than 50 was last year. Just the situation - we are now back to getting after it in groups in the gloom. On April 15, 2020, we’d officially shut down group workouts. But one thing I wanted to keep the same. Do a Murph on my birthday. The day started with a run into Bounty Hunters, which depending on the route I choose is right about 3 miles. [Read More]
bagels  big-red  biner  denali  gtl  happy-gilmore  headroom  henny-penny  hermes  honeycomb  i-pity-the-fool  imp  intimidator  largemouth  lookout  ma-bell  mr-safety  peeping-tom  pet-sounds  red-ryder  shut-in  sideout-2  silver-fox  sour-mash  squatter  triple-lindy  turducken  wahoo  water-wings  wonderbread 

Don’t be a pressure cooker ... learn to release the ANGER so you don’t go #ao-sat-offtherails.

 Posted on March 6, 2021  |  3 minutes  |  495 words  |  

Date: 3/6/2021 I really did not have a theme for this workout until I had some fellowship/bruiser time with my boy Crimson. It is amazing how simple but yet powerful a question could be to help a Brother release some weight off their chest. That question is, “How is life treating you?” When a Brother is ready to unload, it is time to put on the listening ear. It’s your time to shine and comfort a Brother in their time of need. [Read More]
bootlegger  crimson  franklin  memento  shipyard  sooey  sour-mash  texas-ranger  two-factor  www 

A Pickle-y Good Time

 Posted on January 27, 2021  |  2 minutes  |  259 words  |  

A baker’s dozen collected at the flag at 0530 for a moist adventure through some of the finest pickles on the POGL side of Carpex. Disclaimer given, first exercise is Pledge of Allegiance. Warm Up Mosey to the church entrance and circle up. Standard warm up consisting of SSHs, Sir Fazio arm circles, Burpees just because, Standard Merkins, Runners stretch, calf stretch, and Steve Earles. Pickle Thangs At the parking lot adjacent to the school, we run the various pickles that we are blessed to have. [Read More]
biner  blue-and-out  chicken-little  clockwork  imp  puddles  ramsey  red-ryder  slim-shady  smithers  sour-mash  steaks  track-star