The Core Principles

 Posted on December 18, 2018  |  2 minutes  |  368 words  |  

FNG Check / Disclaimer / Cast the Vision / FOLLOW ME.. two feet away for: F3 Workouts are FREE of charge. Warm Up -Failure to Launch -Rockette Hillbillies -Erkin x 15 -Erkin x 15 F3 Workouts are Open to All Men. Run to the far parking lot for Daft Punk 7s with World War 1 Situps and World’s Worst Merkins F3 Workouts are held Outdoors, Rain or Shine, Heat or Cold. [Read More]
badlands  beaker  biner  bogo  clementine  flacco  franklin  geek-squad  goose  hi-liter  hotty-toddy  jigglypuff  liverpool  ma-bell  pivot  prodigal  red-ryder  sabre  sky-blue  sosa  swag  water-wings 

A Murph Each Week Keeps You At Your Peak

 Posted on December 17, 2018  |  1 minutes  |  43 words  |  

Pre-Blast

  • 21 HIM joined YHC for a Murph at Wolverine.

The Warmup

  • Pledge of Allegiance at the flag
  • Run like 10 yards, circle up for: GM, Windmills, SSH.

The Thang

  • Do a Murph.
  • Run back to the flag.
  • Stretch.

COT

  • Welcome FNG, Krusty!
ashbury  biner  bogo  build-a-bear  chipper  crusty  deuce  flacco  flo-rida  geek-squad  hi-liter  intimidator  milton-bradley  ollie  one-four  parker  pbx  pivot  resume  sabre  speed-bump  sub 

High Tempo Hangover

 Posted on December 14, 2018  |  2 minutes  |  296 words  |  

I wasn’t sure what kind of attendance to expect at a high tempo 0530 workout the morning after our Carpex Christmas party. With three Gran Torino site Qs, I figured that means there should be at least four of us. Turns out an impressive group of 15 only slightly subdued PAX showed up for their post-party beat down and my first GT Q. Here’s what we did: Warm-Up Jog to back entrance of school and circle up 20 SSH, IC 20 Imperial Walkers, IC 25 Merkins 20 Mountain Climbers, IC 15 Windmills, IC Resume jog to Preston Village circle Thang 1 [Read More]
biner  chanticleer  cool-beans  doogie  goose  hi-liter  largemouth  ma-bell  michelob  ollie  pbx  pivot  roxanne  sky-blue  water-wings 

Gut Buster Pre-Party

 Posted on December 13, 2018  |  2 minutes  |  266 words  |  

With the Carpex Christmas Party coming up this evening YHC thought it’d be good to work those bellies. Temps were a bit chilly and ice was abound but 15 pax skated right through the beatdown. We started with 12, then Two Factor arrived during warm up, then Khakis arrived later in the warmup, then finally McIlroy during the first Thang. We did burpees for Two Factor but not knowing how many more pax might show up throughout the morning we stopped it right there. [Read More]
biner  clementine  ezekiel  geek-squad  hotty-toddy  khakis  kilmer  lawn-dart  mcilroy  pbx  shut-in  sky-blue  two-factor  uti 

Shortest backblast Top 10

 Posted on December 9, 2018  |  1 minutes  |  125 words  |  

The numbers were low, yet very vocal during this relatively mild morning. We did log around 4.2 miles total! (#neckstrain) Also, I have no idea how to change a date on wordpress, so for the record, this back blast is from December 1st. Thang: Hill 7’s by kiosk (Burpees and CDD) Flood wall by pond partner 1 rock the body, partner two run the levee loop (3 rounds) Finish with a run around the pond for the whole pax, stopping periodically to do Imperial walkers and catch the six. [Read More]
biner  build-a-bear  chipper  coxswain  freebird  half  heisenberg  hermes  hi-liter  open-out  smokey 

Warning and Warming

 Posted on December 7, 2018  |  3 minutes  |  464 words  |  

Our brother Chinese Downhill was scheduled to Q at Dante’s Peak this morning, but something came up and he needed someone to cover for him. We talked this week about picking up the six, here it is in action. Trike agreed to take the Q, and asked YHC to co-Q with him, so let’s go. Warm-Up 23 pax make our way down to the circle at the end of the parking lot and circle up for side straddle hops. [Read More]
biner  blueprint  crimson  deuce  disco-duck  duncan  earhart  freebird  frisco  heisenberg  hotspot  hotty-toddy  jayhawk  jigglypuff  ninjago  parker  pbx  puddles  red-ryder  snots  sooey  trike  two-factor  water-wings 

Christmas Tour D'Apex

 Posted on December 6, 2018  |  3 minutes  |  440 words  |  

14 gathered on a beautiful crisp Thursday morning in December. I love tacky Christmas decorations, so we will go on a tour of DT Apex Beignet Food Truck for warm up SSH x 15 IW x 15 GM x 10 Jump Squats x 15 Pizza Hut Merkins, Squats, WW2s x 5 Cigar Shop Merkins, Squats, WW2s x 10 Apex Baptist Merkins, Squats, WW2s x 15 Sun Trust Merkins, Squats, WW2s x 20 [Read More]
biner  freebird  gtl  imp  orphan  oxtail  parker  queequeg  recently  smokey  staubach  term-paper  two-factor  www 

Changing of the Guard

 Posted on December 4, 2018  |  5 minutes  |  948 words  |  

Due to technical issues, there is not a way to have the QIC list both Beaker and YHC as the QIC but he was in the mix and deserves the glory. Warm-up Beaker led all the PAX from the flag over to the other lower parking lot and back again to get the legs moving. Once we circled back up we enjoyed a few other treats: SSH x 20 Windmills x 10 Slow Count Merkins x 10 Good Mornings x 10 Thang 1 [Read More]
badlands  beaker  biner  bogo  dink  disco-duck  ezekiel  flacco  goose  hotty-toddy  karma-chameleon  katniss  kilmer  lawn-dart  liverpool  ma-bell  nature-boy  open-out  parker  pbx  pivot  ratchet  sabre  sky-blue  slide-rule  squatter  swag  trike 

I was there the day we...

 Posted on December 3, 2018  |  1 minutes  |  67 words  |  

Pre-Blast

  • 16 HIM joined YHC for 2.15 miles at Wolverine with one mission in mind: set a new record as a team. We succeeded.

The Warmup

  • Pledge of Allegiance at the flag
  • Run to the b-ball court.
  • Circle up for: SSH, Prisoner Squats, Merkins.
  • Run to the big track.

The Thang

Rotate PAX calling 20 Burpees at each corner of the track. Total: 330. 2.15 miles.

COT

angry-elf  biner  bogo  build-a-bear  doogie  flip-flop  hi-liter  karma-chameleon  khakis  ma-bell  one-four  pbx  pet-sounds  pierogi  pivot  saban  sabre