BO's 4/20 VQ

 Posted on April 24, 2017  |  2 minutes  |  215 words  |  

WAKE N’ BAKE 🏻Warm ups: 15 - Good mornings 15 - low slow flutter 20 (10 each side) - Annie’s 25 - Freddy Mercury’s 🏻 Run back to big church parking lot 🏻The Thang Partner 1 AMRAPs while Partner 2 Runs around the parking lot (W.A.K.E.) W - WWII A - American hammers K - Knerkins E - E2Ks 🏻N - ‘Ndian run (groups of 4) behind the school into the parking lot. [Read More]
angry-elf  blue-and-out  burt  callahan  chanticleer  cheese  chinese-downhill  coney  denali  franklin  goose  jigglypuff  joe-smith  katniss  khakis  ma-bell  nature-boy  ollie  pbx  pet-sounds  riptide  shank  shut-in  sky-blue  smokey  term-paper  water-wings  wilbur  yoga-mat 

Guns, Bras, Rocks, Johnny Cash

 Posted on April 19, 2017  |  2 minutes  |  424 words  |  

The threat of rain didn’t keep too many away today. Parking lot filled and at 5:45 sharp (or thereabouts since YHC didnt have a timepiece today) we were off towards the front entrance of the park. Tight pax running 2x2 on the sidewalk headed up the High House hill to the 2nd entrance where we circled up for warm up. GM x20, IW x20, SSH x20, Sir Fazio - 10 each way [Read More]
angry-elf  bartman  beaker  biner  brussels  callahan  chanticleer  chinese-downhill  coney  crimson  flip-flop  franklin  goose  grease-monkey  gtl  hermes  hi-liter  hotspot  largemouth  ollie  open-out  pbx  pet-sounds  pickles  riptide  rotary  saban  shank  shut-in  swag  term-paper 

Travel'n Rock

 Posted on April 13, 2017  |  2 minutes  |  416 words  |  

Warm Up: Mosey down to the Sea of Booty and circle up for 10 x Good Mornings 10 x Windmills 10 x Imperial Walkers 20 x SSH 20 x MC’s 20 x M’uricans Lil’ more mosey past HYC to the rock pile and grab a Travel’n Rock. Carry your new bud over to the parking deck. The Thang: 10 x Curls Carry the rock up the steps 10 Squats Carry the rock to the next stairwell 10 x Tricep Extensions Carry the rock down the stairs 10 x Shoulder Presses [Read More]
banjo  bartman  biner  burt  callahan  chanticleer  coney  coxswain  grinch  hermes  pbx  riptide  torpedo 

SNS

 Posted on April 12, 2017  |  1 minutes  |  82 words  |  

Slow warm up run to start, circle up for some warm up. Merkins, Cotton Pickers, Plank Jacks and Superman. The Thang: 4 Corners, Merkins, Burpees, American Hammers and Carolina Dry-docks. Then short run to Rock Pile, Partner Dory with rock, 100 Curls, presses and squats. Start run and did some more Burpees and Dying Cockroach Finished with some Mary COT FNG’s Punch Down and Chalkboard. Welcome to F3 Great support for these men from the PAX, very impressive. [Read More]
biner  brussels  burt  chalkboard  chinese-downhill  coney  containment  crimson  fluoride  gala  grease-monkey  gtl  hartman  hermes  katniss  kermit  lulu  mccants  michelob  nabisco  old-maid  open-out  pickles  punch-down  riptide  shank  shut-in  sooey  swag  term-paper  water-wings 

Cary Brewery Tour in Golf Attire

 Posted on April 6, 2017  |  4 minutes  |  643 words  |  

Beautiful morning in downtown Cary this morning - Burt showed up in full golf attire to celebrate the first Thursday of the Masters (John Daly shorts, Footjoys, putter, etc.) He looked good - but later on learned that footjoys are not the best running shoes. Pleasantries exchanged, Coney gave a quiet disclaimer to our FNG, Nantan started barking about the time so we were off. YHC shot down the road like he was out of a cannon, around the corner. [Read More]
banjo  bartman  burt  callahan  chanticleer  coney  containment  coxswain  franklin  goose  kermit  ma-bell  nature-boy  ollie  open-out  pbx  riptide  shut-in  smokey  term-paper 

Low tempo but hard work

 Posted on April 3, 2017  |  2 minutes  |  366 words  |  

17 gathered outside the gate and no FNGs in site, so off to the very 1st parking lot on right for warm up. Warm Up SSH x 15 GM x 10 IW x 15 Sir Fazio x 15 Merkins x 56 Thang Mozy to Power line hill and gather at the bottom for 21’s of Plankjacks and LBCs Fairly early audible to skip odd numbers LBCs at bottom of hill while we wait for all PAX to finish up [Read More]
angry-elf  bartman  chappy  compound-w  coney  disco-duck  franklin  goose  grinch  largemouth  michelob  nature-boy  saban  shank  smokey  term-paper  wilbur 

Picture Day

 Posted on March 26, 2017  |  3 minutes  |  541 words  |  

It was Picture Day at Phoenix. Jenn, the FUMC chairwoman for the health ministry at FUMC, agreed to come out and take some pictures for an article she wants to write on F3. It turns out Jenn is also Burt’s spin class instructor. More on that later. With that backdrop, here’s what happeed: Warm-up After a circumnavigation of the parking lot consisting of runs, side shuffles, and backward runs, we circled up for [Read More]
banjo  biner  burt  callahan  coney  crimson  earhart  goose  ma-bell  michelob  red-dawn  saban  shut-in  sooey  texas-ranger  troller 

Do you even fitness, bro?

 Posted on March 24, 2017  |  5 minutes  |  860 words  |  

YHC is working on his fitness and his #CarpexChallenge so after making sure his passport is valid he hit up the ole Q sheet and got on for DZ. Swung by and grabbed Open Out so we could take turns driving and let the other one sleep. I love road trips! Upon arrival we had to check our calendar. This was Friday, right!?! Empty lot. Soon enough the PAX rolled in. [Read More]
angry-elf  burt  coney  flip-flop  largemouth  open-out  pergo  permit  shut-in 

Full Court Press

 Posted on March 22, 2017  |  2 minutes  |  258 words  |  

30 Men took the hill this morning at SNT 11 of those men choose to Vesper. Two different groups one ran 4 and the other ran 5 today. The ones who went to shaking not stirred got some full court pressure in honor of march madness. High tempo GO workout. Warm up Run to the parking lot 15 x SSH 15 x Good morning 15 x frankensteins 15 x Merkins [Read More]
airbag  angry-elf  bartman  beaker  chanticleer  ck  coney  containment  crimson  denali  flip-flop  franklin  goose  gtl  hermes  hotspot  lulu  michelob  nabisco  nature-boy  old-maid  ollie  oofta  open-out  riptide  saban  shank  shut-in  smokey  water-wings 

Need to push it in anticipation of too much basketball watching

 Posted on March 10, 2017  |  2 minutes  |  363 words  |  

Q: Franklin So - who decided we always needed to run some before the warm up - not this Q. Promptly at 05:45 (right as flip flop and Permit mosey across the street)- Circle up, warm up, GM - starting position move, IC - Exercise Warm up 15 – GM, 15– hillbilly - 20 – SSH, 20 – MC, Sir Fazio – 10 each way Mumblechatter at a high pace early - mostly Burt, Riptide and Flip Flop - but that will change soon [Read More]
burt  coney  flip-flop  franklin  hermes  largemouth  permit  riptide  smokey