burt - F3 Carpex

Deck Move

Posted on November 28, 2017 | 2 minutes | 247 words |

33 degrees. Clear. Dark. No Wind. 14 Dudes. 6 Headlights. 52 Cards. Warm Up Jog to the Field SSH, Merkins, Plank Jacks, Burt Jacks. Good Mornings, Flutter Kicks, Hand Release Merkins….done IC, 15-20 count. Thang. Deck of Death. 52 cards. 4 Moves. Jump Squats, Burbees, Hand Release Merkins and Plank Jacks. 1, 2, 3, 4,….13 random reps for each of the 4 moves. Run 50 yards out and back between every 4 / 6 cards. [Read More]

I am thankful & I am third

Posted on November 24, 2017 | 5 minutes | 929 words |

In an effort to add a few more Q’s to YHC’s list before the end of the year, YHC locked in on Thanksgiving morning at Bradford’s Ordinary a few months ago, only to later find out that it would be a Carpex Convergence… and 60-minutes at that. Have not fear PAX, YHC is up to the task and set forth to drop not only a beatdown on the you, but hopefully an impactful post, thus the theme of I am third. [Read More]

11/21 2.4 mile string of pearl

Posted on November 22, 2017 | 1 minutes | 78 words |

19 pax for a 2.4 mile loop stopping at about 5 spots for some pain stations. Joe Smith led us for some Homer to Marge work at the LDS parking lot. We did some pull ups at the playground, a 10 count down the line inverted sunrise over US1, we finished with some one-arm merkins at the flag. Great work men! Dice gave us some great guidance on what F3 means to him. [Read More]

burt chanticleer cumulus dice fluoride greenbow half hermes jigglypuff joe-smith largemouth ma-bell poudre sosa tecumseh titanic wkrp wonderbread yoga-mat

Rock! Rock! (Till You Drop)

Posted on November 17, 2017 | 2 minutes | 339 words |

16 Rock Stars came out on a crisp Friday morning to get stronger. Warm-Up Hustle around the pickle to the basketball courts and circle up for side straddle hops, imperical walkers, Sir Fazio arm twirlies (both ways), standard merkins and plank jacks. The Thang Hustle across the soggy soccer field to the rock pile and choose a travelling rock. Oops, Ford dropped his rock, everybody gets 10 penalty burpees OYO. [Read More]

big-bird burt chinese-downhill ck coney disco-duck flip-flop ford goose hi-liter ma-bell pickles puck saban viking wkrp

Homecoming

Posted on November 16, 2017 | 2 minutes | 375 words |

Shakin’ Not Stirred was the first place YHC posted with F3, and it’s always felt like home to me, so I was very excited to Q here for the first time. Warm-Up Mosey over to the community center parking lot and circle up for side straddle hops, merkins, plank jacks, imperial walkers and burpees (at this point YHC really was just trying to get warm). The Thang Mosey over to the shelter at the boat house to find that there were more PAX and less room than YHC expected. [Read More]

Was Now - Insomnia

Posted on November 15, 2017 | 2 minutes | 243 words |

F3 Cary/Apex f3-caryapex@googlegroups.com Date: Mon, Feb 13, 2017 at 9:02 PM Yep! New job started today. Definitely a good move! You may or may not want to join me for EC haha, I’m starting at 5am (maybe 5:05) and getting in 4 miles, then will meet back at SnS to mingle until y’all go warm up. Should be…fun? On February 13th 2017 Callahan got a new job which would make it impossible for him to post to Shakin Not Stirred. [Read More]

#MeowMile and #MerkinMonday

Posted on November 13, 2017 | 3 minutes | 427 words |

YHC pulled up to your neighborhood Food Lion with windshield whippers a’whipping thinking, “this could suck.” But, alas the rain broke and a top-notch Monday was underway. The #MeowMile was converted to the #DiscoDash as a pair of feathered felines headed towards the premiere AO in Apex on a Monday at 0545. After a lovely stroll to the gate, YHC and the Duckman were met by 10 additional Lions, and with Ma-Bell amongst the PAX the promise of #MerkinMonday would hold true. [Read More]

burt coney disco-duck ford goose hello-kitty jigglypuff ma-bell michelob pickles pierogi red-ryder

Salute to our Veterans.

Posted on November 11, 2017 | 4 minutes | 691 words |

Nice morning. 44 degrees. Crystal clear. Respect Week. The original Cary AO. 26 HIMs. The DZ crew was complete this am with Cally and Large in attendance. Today we observe Veterans Day and at DZ we are fortunate to be the closest AO to Cary’s Veterans Freedom Park. Cally took us there a few years back…so we had to go back. A little Rip Tide Pearl on a String was planned for the 1. [Read More]

Smokey and the Bandit

Posted on November 10, 2017 | 2 minutes | 376 words |

Gloom. Respect. Drizzle. This am was another morning of all things great about F3. An awesome group of dudes…grateful for Smokey’s Q (which as always was organized/planned…and was comfortable with me chattering while he led his portion), the CD/Intimidator/Brody troika…the Dad, the Father in law and the newlywed, Birthday site Q - Open Out, GTL (the quiet, in shape tough dude), Free Bird (wears Cotten like Hermes), Sooner (who refered to me as sir, then quickly adjusted to Brah) and Michelob (almost slept in, but decided to run in instead…stud). [Read More]

brody burt chinese-downhill freebird gtl intimidator michelob open-out smokey sooner

RESPECT Ladders

Posted on November 8, 2017 | 4 minutes | 687 words |

Pulling into the Senior Center (an apt place to start for RESPECT Week, as so many pointed out - hardy har har), I could tell there was 24K magic in the air. Someone brought a Wal-Mark special fishing rod, an obvious nod to YHC’s fishing prowess. Some PAX were already sweating from Insomnia; some were sweating the impending beatdown they were about to receive; some took the easy way out and Vespered their way out of a beatdown; some rucked because, you know, running sucks and walking’s not enough. [Read More]