What do Charles Bronson and Teddy Roosevelt have in common?

 Posted on April 27, 2018  |  2 minutes  |  421 words  |  

Nothing actually…until today. Theodore Roosevelt once spoke about the “man in the arena.” That man was Charles Bronson. 12 HIM showed up brighter than normal. Most drove @Hot Spot, @Michelob, @Old Maid and @Squatter ran in for a little EC. Warm Up We ended up taking the long way to the basketball court from the flag. Bat Wings (20x forward arm circles, reverse arm circles, seal claps, overhead claps. @Frankiln then forced us to hold our arms out for a long slow count from 0-9) Hillbilly, Mountain Climber, Plank Jack [Read More]
ascot  beaker  bogo  franklin  hotspot  imp  khakis  michelob  old-maid  parker  sooey  squatter 

Broken Wing

 Posted on April 13, 2018  |  2 minutes  |  264 words  |  

It was another fine Friday morning. Today, Hello Kitty joined regulars Michelob, Squatter, and YHC for the 2.5 mile EC run into DP. We were greeted by an additional 13 men before we began the main event. YHC reminded the PAX that his right wing was still not 100%, so we’d be exercising our running shoes. Warmup Mosey toward the Back 20 SSH 20 GM 20 Hillbillies 20 Pikes 20 Hackey Sacks 20 King David TT Burpee Count Off (17) [Read More]
ascot  bartman  biner  bogo  bumblebee  crimson  fester  fortran  hello-kitty  hotspot  imp  kubota  michelob  monkey-nut  open-out  red-ryder  squatter 

Quite the Travelling Rock

 Posted on April 2, 2018  |  3 minutes  |  586 words  |  

I was psyched to jump back into the Q game for the first time since Gus was born… and today’s A-Team spot was wide open in the middle of last week. Couldn’t let Hotspot see that when he pulled his weekly summary, so I jumped all over it. This was my least-planned Q to-date - which did positive work for my stress-levels over the weekend and helped the time management of the workout. [Read More]
ascot  burt  chipper  chop-block  crimson  franklin  hasselhoff  hello-kitty  hotspot  imp  jigglypuff  michelob  nature-boy  open-out  parker  sooey  wkrp 

Tribute to the CHAMP

 Posted on March 19, 2018  |  2 minutes  |  417 words  |  

YHC got some sad news on Friday that one of my college buddies, Brian Champ, was admitted to ICU at UNC hospitals with a terminal condition. I went to visit him on Sunday morning and it really hit me hard to see him like this; knowing that barring a miracle, he would probably never wake up. It also troubled me a lot that we really hadn’t been in contact much over the past decade. [Read More]
ascot  chappy  crimson  disco-duck  hasselhoff  hotspot  jigglypuff  kermit  mccants  michelob  pierogi  saban  sooey 

Burpees around the world with bear crawls in between!

 Posted on February 28, 2018  |  3 minutes  |  509 words  |  

Woke up not expecting 46° after all the previous warm weather. Although, it was a beautiful morning to work the body, mind, and spirit. YHC/QIC did not write down what the workout regimen was going to be but he did have an idea that he contemplated over several days leading up to his Q… the goal was to put the HIMs to the test and to keep everyone as a group (so to speak). [Read More]
ascot  crimson  disco-duck  khakis  r2d2  red-ryder  spartan  ugga  www 

It's like 11's but with harder math

 Posted on February 7, 2018  |  3 minutes  |  511 words  |  

It was a beautiful morning at Sovereign Grace Church. The pre-beatdown discussion included questions about appropriate attire for the weather. Shorts or long pants? T-shirts or long sleeves? Turns out the conditions were perfect no matter how we dressed. Let’s get after it! Warm-Up Mosey around the front parking lot and circle up for side straddle hops, hillbillies, cotton pickers, Sir Fazios forwards and backwards, and burpees. It’s Tortoises and I’m the Q, you know you’re getting burpees. [Read More]
ascot  capone  crimson  disco-duck  earhart  grinch  pickles  red-ryder  sour-mash  spartan  squatter  www  yogi 

Vanilla is my middle name

 Posted on January 26, 2018  |  2 minutes  |  387 words  |  

Yeah, so relatively speaking I may lack a little in the creativity department when it comes to creating a workout. Oh well. When we’re all sucking wind 20 minutes in, no one is complaining that I didn’t dig deep enough into the F3 exicon. Any chatter at that point is usually a result of all of us pushing harder, getting better. 15 PAX got the basic treatment at Dante’s Peak this morning. [Read More]
ascot  biner  blueprint  bogo  capone  chum  earhart  hotspot  imp  michelob  monkey-nut  old-maid  red-ryder  snots  water-wings 

"Back in my Day..."

 Posted on January 19, 2018  |  3 minutes  |  588 words  |  

Yes, yes, yes we’ve heard it all before, “up hill… in the snow… both ways…” Whatever! That never happened but I’m going to smile and nod because you’ve earned the right to tell your story the way you want it told. Good for you. This on the other hand did happen and 12 PAX wrote the script, directed, produced, starred and film edited (well that was all Parker) their own version of “Back in my Days of F3! [Read More]
ascot  biner  bogo  crimson  gtl  monkey-nut  nerf  parker  red-ryder  snots  sooey  theismann 

Who doesn't love Costco?

 Posted on January 16, 2018  |  3 minutes  |  458 words  |  

Monday. MLK Day. Roughly 20 degrees. Eager PAX huddled outside the park gates, awaiting the Q. 2 FNG’s quietly took in the MC. Disclaimer was presented and we are off. Warm Ups: Headed to the nearest parking lot on the left for warm up laps around the big pickle. 3 laps…Butt Kickers, High Knees, Mosey Roof Raises, Side Shuffles. Circled up for the traditional stretch…. Good mornings, SSH, Mountain Climbers all in perfect cadence: 15X Standard Merkins (OMD): 15X Plank Hold for a few 10 counts… The balmy morning was really hurting the PAX, not to mention it was Monday. [Read More]
arsenal  arts-n-crafts  ascot  cheddar-bo  chinese-downhill  crimson  dialtone  ford  half  kermit  michelob  pickles  red-ryder  shank  sputnik  theismann  yogi 

The Darby Project

 Posted on January 10, 2018  |  1 minutes  |  137 words  |  

Date: 01/10/18 QIC: Darby [South Wake] Site: Tortoises PAX: Yogi, Ascot, Theisman, M4L, Banjo, Crimson, Pickles, CK, AirHeart, Dog Pound, Sooey, Disco Duck, WWW, Draper, Spartan, R2D2, Ugga, Cherry Garcia, DeadBolt, Darby For our Wednesday version of the CarPex/Southwake Q-swap, we “limited” our running to Shuttle Sprints and Agility work. We started on cones and ladder drills, moving into shuttle sprints. In between each group of 5 shuttles, we did merkins, flutterkicks, WWIIs, Burpees, mountain climbers, and something Theisman called. [Read More]
ascot  banjo  cherry-garcia  ck  crimson  darby  deadbolt  disco-duck  dog-pound  draper  earhart  midget-for-life  pickles  r2d2  sooey  spartan  theismann  ugga  www  yogi