BACKBLASTS

Stares

Posted on July 8, 2021 | 2 minutes | 275 words |

YHC was looking forward to some heavy rain this morning, unfortunately it held off. The rain wasn’t there, but Peirogi was, and almost on time. Warm-Up Mosey around to the back of the school and circle up for imperial walkers, daisy pickers, arm circles, copperhead merkins, copperhead squats and burpees. The Thang Mosey over to the building with the stairs and count off 1s and 2s. A few rounds of one group climbing the stairs while the other group alternates hand release merkins and monkey humpers. [Read More]

Another Nice Q

Posted on July 7, 2021 | 3 minutes | 469 words |

AO: Back In Black Workout Date: 07/01/21 My sixty-ninth Q of the year was the prior Friday at Boiler Room, but that won’t stop me from repeating the joke for my sixty-ninth challenge Q today. Nice. BIB starts surprisingly early (0515), and YHC pulled into the Koka Booth lot just in time to catch Cauliflower and Adjacent for the prerun. I laced up and we were off on a two mile loop where we saw lots of wildlife (rabbits, a bat, maybe a mouse? [Read More]

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I love the Lions Den

Posted on July 7, 2021 | 1 minutes | 162 words |

Ah.. July in Carpex doesn’t disappoint that is for sure. The weather was a a glorious 75f and moist. Arriving a bit early for a little EC as I do, also to scout out my tentative plan, 10 HIM joined for the my tour of all the parking lots had to offer. Starting with the pledge then a mozy a loop of large lot for warmups: Good Mornings Seal Claps Overhead Claps Sir Fazio Arm Circles Runners Stretch Thang 1: 4 corners ladder up - adding the previous exercise to each corner. [Read More]

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The Rules and Proper Nutrition

Posted on July 6, 2021 | 3 minutes | 544 words |

Back almost 4 years ago when I first got initiated in this group (not a cult) that we know as F3, our little group in Carpex was a lot smaller. At that point, I think a full schedule was 2-3 AOs on most days. As it stands now in July 2021, we are more like 7-8 AOs five days per week, as well as several Saturday options and a plethora of EC opportunities. [Read More]

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The Sincerest Form

Posted on July 6, 2021 | 2 minutes | 247 words |

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]

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Which Way to the Church?

Posted on July 6, 2021 | 2 minutes | 402 words |

AO: Disturbing The Peace Workout Date: 06/29/21 After checking out backblasts and Google Maps, YHC posted for the prerun to get a final feel for the AO. We got in a surprising (to me) three miles. Warm Up: State the mission, check for FNGs (1), and give the disclaimer Pledge of Allegiance Side Straddle Hop x20 In Cadence (IC) Good Morning x5 IC Imperial Walker x10 IC Sir Fazio Arm Circles forward x5 IC, reverse x5 IC [Read More]

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All about K.I.S.S

Posted on July 1, 2021 | 1 minutes | 99 words |

This day was a warm one early in the morn… and as luck would have it, my fellow shield lock joined me for the beatdown. No FNGs The Disclaimer The Pledge Long mozy around lot ending with warmups.. Good Mornings Sir Fazios SSH Imperial Walkers Partner up for - partner run the large pickle on east parking lot Thang 1: Fat Dora. 200/300/400 Merkins Squats LBCs Mozy to other lot for [Read More]

Humid Hills

Posted on June 29, 2021 | 2 minutes | 243 words |

Little thick out there this morning. Little thick. Warm-Up Mosey around the lot next to the astroturf field and circle up for imperial walkers, daisy pickers, arm circles and burpees. The Thang Run up the hill to the next parking lot and back, stopping on the way down at each light pole for various exercises (merkins, LBCs, monkey humpers). Mosey to the shelter and partner up. P1 takes a lap around the lot, P2 does irkins, derkins and dips until relieved. [Read More]

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Alright, Alright, Alright!

Posted on June 26, 2021 | 2 minutes | 400 words |

Without a doubt, that’s the phrase that comes to mind when I think of Dazed and Confused. However, the PAX were none of that - they came raring to go! We had some great mumblechatter in the parking lot beforehand in throughout and it was great to have a couple new and relatively new to F3 PAX. Here’s what went down; We started with the disclaimer, but also planted a seed for safety (to be revisited at COT). [Read More]

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A Tour of Downtown Cary

Posted on June 24, 2021 | 4 minutes | 675 words |

It was a lovely, cool, sunny morning in the heart of Cary. So cool that HGTV flirted with the idea of long sleeves…on tank top Thursday. The cheek! A stern look from Burt brought him to heel. Burt’s briefcase of tanks was almost not needed, but alas, a rucker and a Raleigh guy needed the dressing room. The Q was delayed 30 seconds as Boucher put on a fashion show. YHC mumbled something about “This is F3, don’t get hurt” and we did the Pledge of Allegiance. [Read More]

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