disco-duck

YHC woke up early on this Thursday morning, fine tuning the v-beatdown and concerned that there was not enough goodness on the agenda. The perfect weather and Burt’s bag o tanks (which appeared to be a schmedium on YHC) put my mind at ease. Warm Up - Flacco took us through the Pledge, then on the scenic mosey to the bank where we indulged in Good Mornings, Side Straddle Hops, Standard Merkins, along with a lovely Runner’s Stretch. [Read More]

I’d run out of vacation time to get outta town and excuses not to VQ so here we are… Little did I know Dante’s would be hosting the Chipolte Qvergence in support of our brothers Liverpool and Water Wings trip to Peru. 43 HIMs posted on a fine spring morning in February, 3 FNGs taboot! Disclaimer and Pledge. Following the Dante’s Peak tradition we mosey down the circle for warm ups, we hardly fit… nice! [Read More]

The PAX recruiting game showed up strong on this A.M. as we had 3 FNGs make their way into the gloom. The Disclaimer was necessary. As I type this I am just now realizing I forgot to lead us in the Pledge of Allegiance. This is a priority and so I recognize now the men and women who go and have gone into harms way to protect the liberties that we as a United States of America hold as unalienable. [Read More]

I had so many witty things to say about Frisco and my competitive, can’t let things lie, defensive, out-to-prove-something nature that led me to Q Claymore. It’s inconvenient, unfamiliar, and starts at 0545. BUT, DANG-IT, I CAN Q WITHOUT RUNNING! However, we discussed “being known” beyond the superficial this morning, so I will try to live up to that. Here’s the snapshot of me circa 10pm on 05Feb2019: I am thoroughly exhausted after having worked 24 hours in the last 48 - after late nights in the lab on Saturday and Sunday; hoping I can make results by force of will and struggling to be a positive mentor/manager under the incredible stress of just needing s**t to work; coming home to an equally exhausted wife who has one child in bed early for punching his sister in the face, the second child in bed early with vomiting, and the third child (the punched sister) still up an hour and a half past bedtime clamoring for back rubs and screaming that she is having spooky, spooky, spooky, spooky, spooky, SPOOKY dreams (False - you’re not asleep) (UPDATE: M is now sleeping in her bed). [Read More]

Leave Super Bowl party ( @f3pierogi was still there ), sleep a couple hours, pick up Pierogi from the party, and head to A-Team. The amount of food at this Super Bowl party was ridiculous; more than Thanksgiving. You are familiar with these types of parties: the host has an absurd amount of food and all the invitees bring a dish too. And this scene may be familiar too: food was all over the host’s/hostesses kitchen island and their kitchen table (none of which is acceptable for the Slack #nutrition channel), …and there…all by its lonesome……. [Read More]

YHC went to bed last night with a great workout planned, the perfect preparation for the upcoming Krispy Kreme Challenge. Unfortunately weather and circumstances conspired against me, so a new plan was formulated shortly before we began. Warm-Up Start off with the Pledge at the Flag, then mosey over to the bank for side straddle hops, imperial walkers, good mornings, mountain climbers and calf stretches. The Thang Stay at the bank for 22’s. [Read More]

Well it was another beautiful evening gloom for a PAX of 6 at Rush Hour, and when I say another beautiful evening I mean we had a consistent rain on us the entire time. Which I had not factored in.. But it was all good, cause as we know F3 still happens rain or shine, and its always a great day to be alive, Amen? Amen! Warm Up First we jogged over to the parking lot just before Academy Street, and proceeded with following exercises: [Read More]

26 PAX gathered at the flag, with rumors of a mysterious FNG who was nowhere to be seen. First exercise, the Pledge of Allegiance. Warm Up Mosey to the heart of Apex Community Park, the parking lot adjacent to the tennis courts. Along the way add in some butt kickers and karaoke. Circle up for a standard fare of SSHs, Good Mornings, Sir Fazio Arm Circles, Steve Earles, and Control Freak Merkins. [Read More]

A nice morning at FOD. 27 PAX made there way to west Cary to celebrate Liverpool turning 50 and earning the title of RESPECT. Just because he is now with us in the 50’s doesn’t mean he gets an easy workout. All came ready to have some fun and be challenged. Warm up Pledge Run to back of lot 1 - 5 Good mornings Run to back of lot 2 - 10 Imperial Walker with a squat in between Run to back of lot 3 - 112 Supercharged SSH (4 rounds of descending SSH. [Read More]

Pre-Blast 31 HIM (not including MJ) at Phoenix for The Commish’s co-VQ with YHC. This also marked a 6-Pack for Mr. Silver! Such a strong start…it’s no wonder MJ Stood with The Commish. The Warmup (Hi-Liter) Pledge of Allegiance at the flag. Mixed Run to the Community Center into extended Paint the Lines. Circle up for 25 each: SSH, Mt. Climbers, Hillbillies, Plankjacks, Imperial Walkers, St. Merkins, SSH. The Thang 1 (Hi-Liter) [Read More]