disco-duck

Circumsack

Posted on October 17, 2018 | 2 minutes | 396 words |

30+ Pax found a way to get to Bond Park Senior Center today between the hours of 0430 and 0545. Some arrived that early for #TheMaynard, others a little later for #Insomnia, and picking up the 6 were those ready for a #Beatdown or a #Vesper run. For those that couldn’t make it a new(ish) F3 Lexicon word was discovered by YHC during a recent 43Feet podcast. Some guys faced certain circumstances; work, family, scheduling, issues and had to fartsack. [Read More]

Beaker's Back-up

Posted on October 15, 2018 | 2 minutes | 406 words |

YHC was up early this morning, looking forward to a Beaker Beatdown. Unfortunately Beaker was under the weather and needed someone to pick up his Q, and since YHC was the only other person awake at 4 AM, it was all mine. Beaker’s Back-up’s Beginnings (The Warm-up) Mosey over to the parking lot next to the hill and circle up for side straddle hops, cotton pickers, hillbillies, copperhead merkins and copperhead squats. [Read More]

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Effort Drives Excellence

Posted on October 11, 2018 | 4 minutes | 739 words |

YHC was definitely a little anxious (yet confident) leading up to the VQ at F3 Carpex’s finest AO in downtown Apex, Bounty Hunters. Woke up extra early to mentally prepare and to make sure I knew how to use my wife’s watch (I hate watches) for the workout. I then headed to the skate park early only to find out Disco Duck beat me there. After a great pep talk, I moseyed around to ensure my plan would work while Disco Duck went to take a leak in the woods. [Read More]

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Is it Begin or Exercise.... (it's exercise...)

Posted on October 10, 2018 | 3 minutes | 501 words |

So a little less than 5 Months ago in May, an overweight, really out of shape FNG wandered up to Rush Hour. I was welcomed warmly by Old Maid and Disco Duck, and Riptide showed up to lead the Pax at 17:45. We went to the parking deck and ran the stairs with pain sticks and baked on the top deck of the parking deck. Now I am less overweight and less out of shape so in honor of that work out we would not be going to the parking deck or getting close to pain sticks… [Read More]

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Q-ing from the Sidelines

Posted on October 9, 2018 | 4 minutes | 674 words |

Flirting with Disaster was my first F3 post last August and I knew that I wanted my VQ to be here as well. It was a full circle as Joe Smith had his VQ at my first post and he was out there with us this morning. My goal was to cover some ground and avoid running in the pitch black (towards the bridge) as I didn’t know how may headlamps we would have amongst us. [Read More]

Good Form

Posted on October 6, 2018 | 3 minutes | 443 words |

15 pax joined me this fine morning for a lesson in good form. YHC had advertised a mentoring or on the job training for our VQs to prepare for their big week next week. At 5:45:00 we were off. Run to end of parking lot and circle up. Ask pax what we forgot and they correctly identied missing disclaimer and FNG check. YHC was feeling we were off to a good start! [Read More]

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Magic 8 Ball (Dice)

Posted on October 6, 2018 | 4 minutes | 654 words |

It was a calm, dark, and misty morning at Phoenix as I prepared for my (solo) virgin Q, it also kinda served as an unofficial “kickoff” of VQ week, which will officially begin on Monday. As expected the butterflies were stirring and the adrenaline was flowing, but I was definitely ready! By 6:25 a total of 18 pax were gathered and ready for the workout, and after an official welcome at 6:30, we were off jogging to the parking lot of the community center for warm ups. [Read More]

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Disco Duck was the Q

Posted on October 4, 2018 | 3 minutes | 456 words |

Thanks to Term Paper for swapping Q’s with me this week, I’ve been looking forward to leading a downtown Cary workout in the morning for a change. Another beautiful morning in downtown Cary, three PAX (Chipper, Lite-Brite, Yoga Mat) for the Meow Mile EC run, zero PAX drinking EC milk, lots of guys in orange shirts. Thanks to Burt for bringing a bag of extra orange shirts #OrangeForDarth Some of the PAX noticed a TV news crew at the corner of Academy and Chatham, so let’s head that way. [Read More]

Brought to you by the Letters D and B

Posted on October 3, 2018 | 3 minutes | 429 words |

I went to Q school a couple of weeks ago. Since I am out of town and will miss the start of VQ week I decided to step up early and get this thang done. In my posts leading up to this I took lots of mental notes. Most of them were forgotten before the first exercise (do you really have to say ‘Recover’?). Thanks to those who helped with time keeping as my FitBit bit it this morning. [Read More]

The Rise of Netscape.

Posted on October 3, 2018 | 2 minutes | 288 words |

Warm-up 2 Laps - Brisk jog around the famous pickle 20 x Side Shuffle Hops 20 x Hill Billies 20 x Cotton Pickers 20 x Shoulder Taps Main Workout We started out with an old fashion Indian Run - Two Lanes to the infamous Bridge. The heart of the work included a Bear Crawl to center of bridge, then followed by Lunges to the other end. 20 Merkins, then Lunges back to center of bridge, followed by a Bear Crawl and finished with 1 Jump Squat (Explosive Squat). [Read More]

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