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AO: Phoenix Twelve HIMs gathered this morning for some fun at Phoenix. Welcome brother Chum, who joined us from F3 Chapel Hill area. Here’s what we did. Warm-up: Mosey to the upper lot, circle up for Good Mornings, Side Straddle Hops, Windmills… on cue, Callahan arrives late, again. Continue with Sir Fazio’s forward, Seal Claps, Overhead Claps, Sir Fazio’s reverse. Five penalty Burpees (thank you, Callahan). Finish up with Merkins and Mountain Climbers. [Read More]

It was cold. The morning started at 0500 for an EC run by 3 of the aforementioned best. When YHC showed up at 0505 for EC pull-ups, they were long gone, and it was just me and Bob Seger for pull-ups and Merkins. Dumpster Fire showed up just in time for the two of us to get some quality 2nd F time in and go for a ½ mile warm-up run. [Read More]

Pre-Blast 13 Heavyweight HIMs knocked out the competition on Andy Hill at FC. PBX made it awkward at least twice. Pigeon crushed it. Trike complained about his cold hands. The Warmup Pledge of Allegiance at the flag. Mixed run the long way around the entire complex, circle up at the bottom of Andy Hill for: GM, WM, 1-Leg Calf Stretch Merkins, SSH, IW. Grab a traveling rock. The Thang 10 Rounds with Rocky Balboa on a Hill: With your rock, run to the first light pole for 5 reps, then to the second for 10 reps, then to the third for 15 reps; turn around and return to the start stopping at the first light pole for 5 reps, then to the second for 10 reps, then to the third for 15 reps. [Read More]

For some PAX, variety is the spice of life. They head out on grand adventures of Q swapping and comb the exicon for new and utterly ridiculous things to do to the human body. However, some of us prefer reliable and routine - like FOD with Beaker at the helm. It is kind of like an old pair of blue jeans. Simple. You know the pair…it has your wallet imprinted in the back right pocket and the threads are worn down where you knife goes in. [Read More]

Congrats to the 36 that participated in this year’s challenge. In the end, very few completed all 3 Fs, and in fact, not many were able to post at every AO in 2018. Perhaps I made it too difficult this year, or maybe I didn’t do a good enough job marketing the challenge. But I think it’s more likely a statement of our growth. In the end, it was successful, because I know that it made some number of PAX push themselves a bit more and get out of their comfort zone. [Read More]

13 optimistic HIM showed up in the gloomiest of glooms to ring out the old year in style. YHC was looking for a way to celebrate 2018 while looking into 2019 filled with hope. Being the 365th day of the year, a theme emerged. 365, you say? Could it be another Hi-Liter style burpee-fest?, the PAX wondered aloud. Read on to find out… Warmup After a quick tribute to our nation ‘round Old Glory, we moseyed to the basketball courts. [Read More]

From the day the sign up sheet for Grand Torino was posted I have been eager for the opportunity to Q Carpex’s newest high tempo site. For the last month many decisions of where to posted were based on what I thought would best prepare me to lead the type of PAX that frequent GT. With the exception of a little sleeplessness last night I felt as prepared as I could be when I rolled up at 0515. [Read More]

14 gathered at finest Thursday AO in NW Cary, including 1 FNG and post disclaimer, we were off. Warm Up Mosey a little past the soccer field for SSH x 15 IW x 15 GM x 10 Merkins x 20 MC x 10 PJ x 10 Thang 1 4 corners on soccer field-Lunge Walk the width, fellowship jog the length 5 Merkins, 5 Star Jumps, 5 LBCs at corner one, 10 each at corner 2, 15 at corner 3, 20 at 4 [Read More]

Yoooooooooo!!! 14 showed up for some high-tempo action and 4 to grab a bruisers beatdown. YHC was set out to prove that you don’t have to go far to go fast. And we’re back… Warm-up: Run around the well-lit school grounds and circle up for SSH, Arm Circles and Overhead Clap Find some curb for QF, CM, MC x3 The Thang: Make our way across the street to the tennis park lots Get a partner with 10 min on the clock for AMRAP Burpees and Pickle Running When done we found that curb again for the QF, CM, MC trifecta Make the move back across the street and find another well-lit lot. [Read More]

It was raining and windy as pax converged at the flags planted by the EC runners at NCMA. Fava, like a pro, ran us to the parking deck where he clearly had a beatdown ready to throwdown. The Thang: We did a Beast, We did 3 sets of 7 by 7s (Chad had difficulty) We did wind sprints with a burppe ladder We did a ladder up the deck stopping for knee tucks and star jumps [Read More]