Move your Oxtail

 Posted on December 17, 2020  |  1 minutes  |  105 words  |  

Hot For Teacher 12/17 PAX: Triple Lindy, Hamm, Chicken Little, Henny Penny, Smithers, Wahoo, Queequeg two Factor Earhart Queequeg Flenderson QIC: Oxtail Warm up Around the world. Combination high / low side shuffles and duck walks Runners stretch Sir Fabio arm circles Good mornings Staircase to heaven pull ups Thang 1 Dora 1-2-3 100 Merkins 200 air squats 300 LBCs Partner paint the lines and run Thang 2 Ascending testicles [Read More]

Quest for 8 Q Challenge ... Day 4 #5 Tin2Iron Tire is the Pacer

 Posted on December 17, 2020  |  2 minutes  |  426 words  |  

Date: 12/17/2020 PAX: Ausfahrt, Disco Duck, Hello Kitty, Intimidator, Pet Sounds, Ramsay, Reentry, Roasters, WWW I arrived at the AO early to get prepped. Coffee started and equipment out. As it gets closer to time, I noticed two runners making their way to the AO (Hello Kitty and Ramsay). They wanted their mileage. Hello Kitty mentions that Pet Sounds was supposed to run in as well. 0530 on the clock and no Pet Sounds. [Read More]
ausfarht  disco-duck  hello-kitty  intimidator  pet-sounds  ramsay  reentry  roasters  www 

🎶 5 Bu-r-pees... 🎶

 Posted on December 16, 2020  |  2 minutes  |  355 words  |  

The Q for Lion’s Den remained unfufilled and I hadn’t Q’d on the home turf in sometime so I took the opportunity. 10 Pax gathered at the flag with no FNG’s although with the winter gear on some were more distinguishable than others. A quick pledge and we’re off. Tour of Lights Mosey I had promised Coxswain a view of my neighbor’s Star Wars Christmas display as a perk to coming to Lion’s Den earlier in the week on Slack, alas he picked up the Q at Point Break so wasn’t with us – I decided to go through with the tour anyhow. [Read More]
blue-and-out  clockwork  decal  imp  kermit  open-concept  puddles  ramsay  red-ryder  theismann 

Quest for 8 Q Challenge ... Day 3 #4 Tortoises Block Party

 Posted on December 16, 2020  |  2 minutes  |  242 words  |  

Date: 12/16/2020 (Happy Birthday) PAX: Disco Duck, Mr. Safety, Reentry, Roasters, WWW #4 of 8 Q’s on the docket. I got the to the AO early enough to get coffee brewing. It was cold but glorious for some body conditioning. 0530 and I’m ready to get this party started. YHC directs the PAX to the cinder block holding area to select the best one for them. Oh yeah, there is no difference. [Read More]
disco-duck  mr-safety  reentry  roasters  www 

Moravain Starry Night

 Posted on December 15, 2020  |  2 minutes  |  240 words  |  

Wild Wild West 12/14 QIC: Flenderson PAX: Hamm, Chicken Little and Disco Duck YHC had planned to do a F3 Classic 12 days of Christmas routine but hearing it was done a few times last week brought a change of plans. My favorite Christmas episode of the office has Dwight shares his Pennsylvania Dutch traditions. I wanted to dive into these in this Q. https://www.youtube.com/watch?v=JVx8yKZ3btY Warm up Arm circles Good mornings Willie Mayes Hayes Mosey to Covered Wall [Read More]

Quest for 8 Q Challenge ... Day 1 Hells Bells

 Posted on December 15, 2020  |  6 minutes  |  1093 words  |  

Date: 12/14/2020 PAX: Reentry, Snots, Ma Bell, Yahoo, Wahoo, Triple Lindy, Earhart, Entitlement, Roasters, Theismann, Side Out, Track Start, Kwik Stop, Free Bird, WWW Q’ing for a whole week to commemorate my birthday on 12/16 & also my F3-versary since 2017. I first heard about F3 while I was in the Cary YMCA. There was a guy in the gym talking about it to his friend. He heard about F3 in Next Door website. [Read More]
earhart  entitlement  freebird  kwik-stop  ma-bell  reentry  roasters  side-out  snots  theismann  track-star  triple-lindy  wahoo  www  yahoo 

Quest for 8 Q Challenge ... Day 2 #2 Claymore

 Posted on December 15, 2020  |  3 minutes  |  615 words  |  

Date: 12/15/2020 PAX: Cataracts, Chewie, EarharT, Frisco, Happy Gilmore, Intimidator, Kwik Stop, Mama’s Boy, Pickles, Red Ryder, Reentry, Roasters, Suck Up, WWW Day 2.1 of the quest. I noticed that as I’m preparing the workout, it is not that easy. I always try to make multiple workouts different so it keeps the PAX guessing. But I do have my favorite routines and the thang I have planned can be modified in so many different ways that it is not boring. [Read More]
cataracts  chewie  earhart  frisco  happy-gilmore  intimidator  kwik-stop  mamas-boy  pickles  red-ryder  reentry  roasters  suck-up  www 

Quest for 8 Q Challenge ... Day 2 #3 Rush Hour (Parking Deck of Pain)

 Posted on December 15, 2020  |  2 minutes  |  373 words  |  

Date: 12/15/2020 PAX: Cauliflower, Full House, One Four, Poncherello, Reentry, Riptide, Shoe Horn, WWW Doubling down in the Quest for 8 Q challenge. I wanted to continue the challenge and ensure the PAX got their moneys worth. I decided on the Dez of Pain and no better place to do it than in the parking deck. I’m always glad to see the HIMs out there who want to continue the work on making their body strong. [Read More]
poncherello  cauliflower  full-house  one-four  reentry  riptide  shoe-horn  www 

Boy Band Tour 2020

 Posted on December 12, 2020  |  10 minutes  |  1929 words  |  

Some call it a shield lock. When a group of HIMs connect and strengthen their relationships through accountability, both in F3 and in life, and push each other to be stronger and better in all phases – physical, mental, social and emotional – again, in F3 and in life. Sometimes these shield locks form as a result of F3 and its ability to bring like-minded, positive HIMs together that want to be pushed and held accountable. [Read More]
16-steves  chicken-little  hamm  henny-penny  lucky-charms  short-circuit 

New Home

 Posted on December 12, 2020  |  3 minutes  |  524 words  |  

This was the second of two ’late commit’ Qs by YHC on Sunday night, and for an easy reason. Good chance this could have been 3 scoop Qs, but I didn’t want to grab a Wednesday to leave that open for a Maynard or a Cleaver (which I proceeded to FS through anyways). Point Break was open, and the FWD-PB-SWW combo would have felt appropriate given upcoming circumstances. More on that in the NMS. [Read More]
adjacent  bluewater  captain-jack  chipper  chops  denali  francois  half  harding  jigglypuff  joe-smith  lookout  oofta  smokey  snip  staubach  trickle