burt - F3 Carpex

The double Convenience Store!

Posted on January 23, 2019 | 2 minutes | 249 words |

I know Burt doesn’t like themed workouts so I kept my mouth quiet from the start. Warm Up - Jog to the school for the SSH, Good Mornings, and Planks Jacks. Enough of that. Large requested distance so we needed to start the Thang 7s - Merkins and Jump Squats to the light pole and back Jog to recover. 11s - Jump lunges and spiderman merkins Jog to the basketball court. [Read More]

Cold Open

Posted on January 17, 2019 | 2 minutes | 375 words |

On “The Slack” when I see Hotspot’s week of upcoming Q’s. Hmmm. No Q at DZ. That ain’t ‘bout to happen. Snatched that bad boy up and came up with the plan. Warm Up: Harder than normal this am since everyone was in their own world conversating. Could not get this bunch of 12 in gear at all. Saben even gave me the eye. Never have I felt so inadequate as a Q. [Read More]

burt ck coney flip-flop gap-year leprechaun ollie pickles random-house saban sabre sosa

Workout at BO

Posted on January 10, 2019 | 1 minutes | 104 words |

14 dudes worked out in 32 degree weather with a nippy wind chill. Mission of F3 Safety Warm up with stretching, exercises and sprints Double 7s in Baptist Church Lot. Burbees, Hand release Merkins and Jump Squats ManMaker Ladder on Academy. Up to 5. I.E (1, merkin, 1 plank jack, 1 jump with a clap) up to 5 man makers with 5 Merkins, 5 plank jacks and 5 jumps with a clap) [Read More]

angry-elf burt callahan chinese-downhill coney ezekiel hello-kitty joe-smith lawn-dart pickles puck ratchet sabre wonderbread

Not My Finest Hour (and 20 minutes)

Posted on January 4, 2019 | 4 minutes | 657 words |

Where do I start? The beginning is always a good place. So I woke up at 5:10 am, the exact time I posted the Danger Zone EC run would start. Feeling completely refreshed and well rested, and not yet comprehending what was going on, I went to the bathroom to get ready and take care of some business. Still in no particular hurry because I wasn’t yet grasping the situation. [Read More]

burt callahan chanticleer coney flacco gap-year pierogi press-on puck random-house resume saban sabre squatter viking yogi

Yoda, you seek Yoda

Posted on January 3, 2019 | 2 minutes | 288 words |

On NYD Yoda’s manhood was attacked by a 12 year old. Today he was invited to Carpex to defend his honor. Hear more about it here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-yoda-ep-17 Now, to the reason we’re really here, a beatdown. 13 gathered on a cool and misty day in downtown Cary, with a site-Q leading the way. Warm-up: Run over to the bank for GM, SSH, Sir Fazio + Overhead clap + Fazio, Imperial Walkers The Thang: [Read More]

angry-elf burt callahan captain-kirk coney disco-duck hello-kitty orphan pierogi press-on term-paper tubeless yoda

New Year, new SNS

Posted on January 2, 2019 | 3 minutes | 428 words |

After a rousing start to 2019 at the 1/1 convergence, it was great to see 32 more PAX lined up to continue getting after it in ‘19. No FNGs, you all know how this works, so let’s go.Quick turn at the end of Billy Run Road back to the parking lot, circle up: SSH x20 IW x19 Standard merkin x20 Mountain climber x19 Thang Count off by threes and mosey to. [Read More]

What's Your Kryptonite?

Posted on December 31, 2018 | 5 minutes | 905 words |

Conditions were 51 degrees, 50% foggy, and 50% gloomy. I inserted a pre-blast for coffeeteria at NY Bagels. Other pre-blast material was request from Burt for Agility City (see original Agility City here: (https://f3carpex.com/2017/05/09/agility-city/) , and a request from Largemouth for EC run because “the QIC was soft”. Of the three pre-blasts, only two were partially true. Then yesterday afternoon, the M informed me we would be hosting the cul-de-sac game night at our house. [Read More]

burt chanticleer chipper coney flip-flop half hello-kitty kiffin largemouth michelob pierogi squatter wonderbread

Head-to-Toe, Let Yourself Swoll, Slow and Low that is the Tempo

Posted on December 29, 2018 | 3 minutes | 452 words |

On a balmy and moist December morn, a handful of PAX gathered at Danger Zone to slow down, take a deep breath, and ready themselves to finish up an amazing year in Carpex. While others may opt for a quicker pace, YHC decided it was time to slow down and focus on form and strength. Some of the toughest workouts I’ve endured featured tempo Merkins and long-hold planks, so I thought I’d put together a workout of nothing but Slow and Low exercises. [Read More]

angry-elf burt coney flacco flo-rida press-on

HSP Running Circuit

Posted on December 20, 2018 | 2 minutes | 303 words |

Nice temperature break in the mid-40s for 20 PAX at Hunter Street Park today. Lots to do in the park and throughout downtown Apex at this AO, but the half-mile loop around the athletic fields is a must-do. Here’s how we made use of it. Warm-Up Short jog to parking lot and circle up 20 SSH, IC 15 Hillbillies, IC 20 MCs, IC 20 Wide-grip Merkins 10 Windmills Circuit Run counter-clockwise around 0. [Read More]

beaker blue-and-out burt chanticleer cool-beans gtl heisenberg imp largemouth michelob old-maid orphan oxtail parker queequeg smokey squatter sub two-factor

The Making of A Champion

Posted on December 19, 2018 | 3 minutes | 633 words |

The idea for this workout just fell into my lap. On Tuesday, there was some debate on Slack about what it takes to be a champion. Some would posit that showing up and staying makes you a champion. YHC would posit that deciding to get up at butt crack of dawn to attend a workout and sticking around is laudable, but is just a prerequisite to becoming a champion. Since YHC is the QIC, YHC gets to decide what constitutes a champion. [Read More]