coxswain

I have the Q at Claymore????

Posted on September 3, 2019 | 1 minutes | 213 words |

Checking slack last night, see notification that Frisco claims I have the Q for Claymore, which happens to consistent with Q sheet. Of course, I never signed up for this, but what the heck. For the record, I will take it out on his fantasy football team this weekend. Warmup Freddie Mercuries Ranger Merkins Imperial Walkers SSH Carolina Dry Docks Overhead Clap Low slow Flutter Outlaws Seal Claps E2K Sumo Jump Squats [Read More]

A-Team 5-year Anniversary 7-15-19

Posted on July 16, 2019 | 2 minutes | 295 words |

28 HIMs showed up to celebrate 5-years of wonderful workouts on Mondays! They were led by 108 years of experience on a classic tour of the site. Warm-Up WWW started the process with the standard disclaimer. There were no FNGs. We pledged allegiance to Old Glory and took off for a short run. WWW led us in GM, Abe Vigodas, Sir Fazio Arm Circles, Seal Claps, Eskimo Merkins (they are not cool), hamstring stretch, and runner’s stretch. [Read More]

Odd Couple

Posted on July 1, 2019 | 2 minutes | 238 words |

Pre-Blast 17 (+2 Ruckers) for partner work at #ao-mon-ateam. 6 for great discussion at #qsource. Great start to the week! Warmup Pledge of Allegiance at the flag. Run to the midway parking lot on the right. Circle up for: GM, WM, CP, Zebra Butt Kickers, Diamond ‘Mericans, WG ‘Mericans. Partner up, size matters. Run to the front of the back lot. Thang 1 Partner Carry across the lot and one time around the circle. [Read More]

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Slippery with the S Word

Posted on June 21, 2019 | 1 minutes | 131 words |

Warm-up: Over to the front lot for GM, Cotton Pickers, Burt Jacks, Overhead Clap, Seal Clap, Quick Feet… Why is nobody counting?!?!?! YHC dropped an S bomb in front of a few 2.0s. Sorry. 10 Burpees OYO …Quick Feet and Curb Merkins. The Thang: Back to the back-right lot: 5-10-15-20-25-20-15-10-5 Merkins, Squats and LBCs with laps up and down the lot Move the pax to the shelter and partner up 100 LRSU, 200 Dips, 300 Irkens w/ the lot lap Mary: [Read More]

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Starting posish, move.

Posted on June 17, 2019 | 2 minutes | 295 words |

It won’t be 10, but ya boi will lock it down this week, so let’s go. -- To start: Heavy hearts across F3 Raleigh and beyond after hearing the news that Warchild (Alec Romulus) lost his battle with addiction this weekend. He was way too you. We lifted up him and his family through a moment of silence before the workout and many of our pax were in black from head to toe. [Read More]

Modify the Modification

Posted on June 14, 2019 | 1 minutes | 167 words |

Wednesday, June 12, 2019 Vesper Runners and Boot campers headed their separate ways. Bootcampers mosey to Community center for warm up of various exercises and good mornings led by Nature Boy. Mosey to the kiosk. Modified 11s, iffin you can call it that. 10 prom night merkins at the top, 10 dips at Sertoma, Burpees, 1…….11 each time you pass the kiosk Run to top of the Hill, around pole, prom night merkins, back to kiosk, burpees, to Sertoma and around the back end, dips, back to kiosk, and repeat. [Read More]

Four More Years!

Posted on June 5, 2019 | 4 minutes | 648 words |

YHC joined F3 four years ago, and Ma Bell was the Q at my first workout. Back then there was only one AO per day, Monday through Friday, and he was Q’ing the whole week to celebrate his 50th birthday. Remember that number, it will be important later. I found the backblast from that first post and modified the workout for today, with Ma Bell’s assistance. It was a little tougher than a normal Disco Duck beatdown. [Read More]

1st F those Mother F......s

Posted on June 4, 2019 | 1 minutes | 180 words |

When: 06/04/2019 QIC: Pet Sounds Pickles, Coxswain, Frisco, Pierogi, Earhart, THe joker, Press On, Honey Do, sputnik, Pet Sounds Warm up - Mozy around the upper pickle over the the lower lot, High Skip, low Skip, right shuffle, left shuffle back to flag for 30ICSSH, Cotton Pickers, 40OMD Merkins, Hill Billy, 10 OMD Merkins, hip stretch Thang 1 With Bricks the remainder of beatdown Mozy down the greenway to bridge, bear crawl the bridge, squat hold for 6, [Read More]

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The Triple Nickel Strikes Again!

Posted on May 29, 2019 | 3 minutes | 507 words |

The last of my official Birthday Week Q’s, and while still feeling a little tired an a little sore, I was ready to get it this morning. I just Q’d at Bond Park a few days ago and wanted to keep this a bit more fresh. With the Crazy Train coming up, and folks getting more focused on BRR training, I figured we get a little hill work in, and make it a little exciting at the same time. [Read More]

"Are we doing that Clock Thingy Workout?"

Posted on May 21, 2019 | 2 minutes | 373 words |

So this is the fourth time I’ve pulled out this workout, but It has yet to get a name that has stuck. Term Paper remembered it and yelled out the above quote as we did our warm up run, but I don’t think Clock Thingy Workout is the one. Today I Googled “Circle of Fitness” and two things happened. First, this random guy’s image came up, and two, I saw something that read “Wheel of Fitness. [Read More]