five-hole

YHC has made posting at Measure Twice a priority. I mean one 30 minute stretch session should fix me for the whole week, right? Every time I’ve been I’ve been impressed by the Q. And everytime I’ve been I’ve thought I’m MONTHS away from EVER Qing this site! Fast forward (or rewind I guess) to Sunday night. The empty Q slot was just calling my name and saying, “Do it. Doesn’t matter if you don’t think you can. [Read More]

12 PAX joined in a balance, coordination & stupidity Q led by YHC. Today’s entire workout was carrying our traveling rocks in combination with exercises which were a blending of two exercises. Sounds fun, doesn’t it? It was. EVERYONE thoroughly enjoyed it!! Warm Up - Top Lot Grab 2 traveling rocks - run while punching Good morning with leg lift SSH / Smurf SSH in cadence Plank Jack / Knee ups in cadence Fazio Squat in cadence Seal clap hillbilly in cadence Lunge with arm raise in cadence Thang 1 - soccer field [Read More]

Monday morning YHC Q’ed a little bit of a CARPEx/Churham get together up in the great cold north of Winterfell. So color me purple when this morning turned into a full-on three regions convergence with men from CARPEx, Churham(ish) and South Wake (legit and former) coming into Whoville. As Riptide would say… “Fantastic!” Never been out here before and vowing not to rely merely on Google, I got up extra early this morning and did a bit of recon work coupled with some EC. [Read More]

Music has always been a core part of my life. Piano lessons starting at age 6, leading high school youth group on guitar, dancing like a fiend at Phish shows, and most recently mountain biking at Lake Crabtree classic rock (thanks to Road Rash for the tip). I knew once it was time to VQ I’d want to find some way to incorporate it into the gloom, at the very least to honor my namesake. [Read More]

Since this is my one year anniversary backblast I’ll start with some of the mushy stuff. It will probably be longer then the Muggo but shorter then a Callahan Christmas speech. So over a year ago my M was at a continuing education class and some guys she knew from Raleigh were talking about F3. One of them who had only gone to one workout and quit was complaining about how early it started and how many push-ups they had to do. [Read More]

Geek Week continues celebrating my 55th BDay and 2 year anniversary in F3. Each day, we will work on a part of the body. Today was a good one. Shoulders, Back and Triceps. Gotta love rocks! 12 PAX including 62 year old FNG Sparky - welcome! Warm up Good morning Sir Fazio Seal claps Overhead claps Michael Phelps Plank calf stretch with alternating arm raises Thang 1 - Ladder work with traveling rocks [Read More]

As we continued in Geek Week celebrating my 55th BDay and 2 year anniversary in F3, we focused on core. At the end of it all we did 240 reps of random core exercises plus some extras all while covering over 2.5 miles. Well done men! Warm up Good morning Side twists LBC Low/slow flutter kicks Side bends Thang 1 - Ladder work Starting point - 10 LBC 1st light - 10 Box cutter 2nd light - 10 WWII 3rd light - 10 Hello Dolly 4th light - 10 Homer to Marge 5th light - 10 T-Bone Thang 2 - 5s on the hill [Read More]

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]

Pierogi Q tour continues with a return visit to the West Side. Pulled in around 5:20, shoes still on the passenger seat, with Sky Blue sliding into his regular spot just in front of me. As I leisurely put one shoe on and then the other, I notice the Flying Circus founder is getting agitated. He’s bouncing around like I’m holding him back from something. And as I tighten my laces and put the keys in the regular hiding spot, the man is literally running away from me down the parking lot. [Read More]

As we gathered this lovely humid morning in the FOD parking lot, a fresh face sauntered up and introduced himself as an FNG. Apparently @dirtybomb EH’d him, but declined to post himself. A little small talk, a slightly abridged disclaimer and we were off for a mosey, paint the lines and a quick warm up with side straddle hops, merkins, good mornings, and sir fazio’s. At the bottom of the hill I explained our blimp routine… [Read More]