4 Years Later
Posted on January 7, 2023
| 2 minutes
| 272 words
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A chilly morning was met by the pax who joined YHC in celebrating my 4th F3 Anniversary. YHC mentioned the disclaimer and with no FNGs in sight… we started with The Pledge.. then “start your devices”
Mozy to the east entry intersection for warmups Good Mornings
SSH
Sir Fazios Hill Billys Overhead/Seal clap combo
Mozy to Shelter/Parking Lot for Thang 1: Partner Up for Dora 100 Merkins
200 Squats 300 LBC
[Read More]Revenge the Fifth - Happy Sith Day!
Posted on May 6, 2022
| 1 minutes
| 184 words
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I am a Star Wars fan nerd and coming off Q’ing yesterday, May The 4th Be With You, I had to continue with today - May 5th or Revenge of the Fifth playing off the words of Episode 3 - Revenge of the Sith.
The Dark Side of the Force was strong this AM.
“True power can come only to those who embrace the transformation.”- Darth Revan.
Pledge of Allegiance
[Read More]3 rounds with Jack Webb is the Valentine's Day Challenge
Posted on February 14, 2022
| 2 minutes
| 352 words
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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]7 is the number
Posted on February 9, 2022
| 2 minutes
| 214 words
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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]Tin2Iron Cluster Q
Posted on January 27, 2022
| 1 minutes
| 202 words
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1/27/2022
No Q to start the workout so YHC took control and called out the cluster Q format. Each HIM will think about 2 exercises and will lead it for the amount of reps they liked to reach. 5 HIMs braved the cold but it was glorious.
Ausfahrt made the call to grab pavers so we obliged.
YHC: Called a mosey around the pickle and we warmed up using the pavers, Alleluias, curls, and tricep extensions.
[Read More]School's out for winter
Posted on January 25, 2022
| 3 minutes
| 467 words
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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]Tin 2 Iron Challenge
Posted on January 20, 2022
| 4 minutes
| 816 words
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Tuesday of this week, the HIM that had signed up to Q posted on Slack that he was on the injured reserve list. The call went out and another HIM had stepped up to Q the workout. Wednesday evening the backup Q had a 2.0 that was sick and out of precaution didn’t want to possibly spread to the PAX. The call went out for a backup to the backup. If nobody stepped up, there were discussions that it would be a cluster Q.
[Read More]10 rounds with Mike Tyson
Posted on January 18, 2022
| 1 minutes
| 156 words
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1/18/2022
7 HIMS for 10 rounds with Mike Tyson (Yogi style).
It was in the sub-20s this morning and it was essential to get going quickly to get the body warmed up.
YHC quickly did some quick calisthenics so we could get to the workout. Getting 10 rounds in within 45 mins pushes the time.
Thang: 5 stops with 10 reps / stop
Round 1: Diamond merkins
Round 2: LBC (4 count)
[Read More]Tire Races
Posted on January 7, 2022
| 2 minutes
| 257 words
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1/7/2021
15 crushers for some tire flip / farmer’s carry, merkin, Indian walk mania carrying the baby coupon.
QIC divided the Brothers up into two teams. Each team will flip a tire one way up the pickle until you reach the other end of the parking lot. Each HIM will flip 5 times and then step away to do 5 diamond merkins and get to the back of the line until its their turn again until you reach the end of the parking lot.
[Read More]Birthday Q focused on 8-Block Vision Board for 2022 Creation and Beatdown!!!
Posted on December 16, 2021
| 6 minutes
| 1193 words
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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]