disco-duck

Hidden Agenda

Posted on October 22, 2020 | 2 minutes | 422 words |

17 pax: Banjo, Bootlegger, Disco duck, Earhart, Headroom, Hummus, Juicy Fruit, Kool-Aid, Peeping Tom, Ramsey, Side Out, Slim Shady, Snooki, Steaks, Theismann, Triple Lindy, Wahoo, Warmup 2 line Indian run around the front of church, back to flag, and then various warmup exercises and active stretching. ME. Though the men did not know it, the following exercises are ones elite trail runners use that don’t live in mountainous terrain. Two line Indian run to the planter boxes, grab a partner. [Read More]

Factor of 5 Escalator during the Rush Hour

Posted on September 22, 2020 | 3 minutes | 452 words |

Date: 9/22/20 AO: Rush Hour PAX: Cauliflower, Chewie, Disco Duck, Horatio, Kermit, Speed Racer, WWW I thought I was going to fartsack the whole day but as I got to class, the instructor mentioned that we are getting out at 4;00 pm. That brought a smile to me face because I realized that I can make Rush Hour. What was glorious about working out in Rush Hour is the weather was absolutely amazing. [Read More]

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Herding Cats for COT

Posted on September 21, 2020 | 2 minutes | 289 words |

Big crowd mulling around outside the gates. One FNG – disclaimer given. Pledge and we are off. Mosey through some parking lots followed by a few traditional warm up exercises. Head to the lot near the shelters for some pickle partner lunge, run, HRM circuits Shelter for 11’s with Dips and Irkins Crimson suggests heading to powerline hill to find Chewie and Bootlegger Run to crosswalk doing 3,6,9, 12…24 monkey humpers at each lightpole [Read More]

Back in the Saddle

Posted on September 17, 2020 | 2 minutes | 306 words |

I’ve been trying to decide when i was ready to Q again and noticed a BO opening so figure that would be a great opp to get back in the saddle again. Solid group of 19 gathered in the parking lot ready to do some work. Burt recites the abbreviated version of the F3 mission and we are off. Mozy to random parking lot near the train tracks for a brief warm with no merkins, but with a on point Nature Boy Good Morning call. [Read More]

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Frog and Duck

Posted on September 9, 2020 | 1 minutes | 204 words |

Two handsome young men showed up to Rush Hour in beautiful downtown Cary, one for a BRR taper, one just seeing if he can still lead a workout. Warm-Up Lap around the parking lot and line up for side straddle hops, arm twirlies, imperial walkers, arm twirlies in reverse and Good Evenings. The Thang Mosey over to the secret rock pile behind the community center for some rock work, mixed in with a run up the deceptively steep driveway. [Read More]

disco-duck kermit

Nice Cool Fountain Water

Posted on September 3, 2020 | 2 minutes | 333 words |

Well, another Tuesday night has come and gone just that fast. Which meant the finest and only evening AO in Carpex took place. This week, though only 5 pax posted, YHC was thrilled to have a variety of guys who showed up for the beatdown, as far as their their presence at Rush Hour is concerned. We had two familiar faces with Press On and his (fur) 2.0, Briefs. We had a first time RH post from Entitlement, and we also saw the return of the one and only Disco Duck! [Read More]

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Elevation

Posted on August 29, 2020 | 2 minutes | 394 words |

https://youtu.be/19KstSgU-c0?t=47 High, higher than Bond Park You know I like the dark I need you to elevate me here At the corner of Norwell And North East Cary Parkway It’s our premier AO, the first, The best, the one with all the sand Don’t be starting late I don’t wanna be an object of hate Saban’s watching the time The goal is elevation Uncle, I think I’ve met you before [Read More]

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A Very Vanilla Celebration of 3

Posted on August 26, 2020 | 2 minutes | 393 words |

Yep, it’s been 3 years of F3 for YHC. I decided to keep this low key, not Q every day of the week, but do a single anniversary Q at the site where I started. My 3 year F3 journey has been epic - I’ve grown in ways I couldn’t imagine. Not just physically but emotionally and in how I relate to and lead others. F3 truly is leadership training thinly disguised as a men’s workout group. [Read More]

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55/2 - Birthiversary - Chest/Bicep

Posted on July 7, 2020 | 1 minutes | 139 words |

Today we continue with Geek Week celebrating my 55th BDay and 2 year Anniversary in F3. 17 endured chest and biceps plus a few walkers. When all was said and done, including all exercises, we did 174 merkins and 80 rock curls. Way to go men! Warm up Good morning Fazio arm circles, overhead clap, seal clap 10 CFM Merkins 5+5+2 Burpees Thang 1 - Ladder work Starting point - 10 Merkins 1st light- 10 Hand release merkins 2nd light- 10 Big rock Curls 3rd light- 10 Small rocks side curls 4th light- 10 Small rocks chest flies 5th light- 10 Inchworm merkins Thang 2 - 5s on the hill [Read More]

A Year Goes By Fast

Posted on March 11, 2020 | 3 minutes | 522 words |

A little over a year ago, YHC was talking with our awesome 1st F Qs about a new Wednesday workout. Numbers were problematic across all the AOs, and I had some ideas about where might be a good place to launch. We talked about a number of options, and through those conversations I learned another PAX was interested in the same thing. To this point, I didn’t know Sour Mash very well - 99% sure that this was my fault. [Read More]