flip-flop

6 Years of F3: Motivation to Pick Up the 6 at Whiplash

Posted on February 15, 2020 | 3 minutes | 482 words |

6 pax for 3.5 mile EC run (Banana Seat, Banjo, Manram, Michelob, Midget for Life, Slater, Wonderbread) + 2 for EC to bridge and pull-ups (Chanticleer and Soul Glo) M.E., PUT6 with 19 pax for 13 stops over 5.5 miles (Strava Flyby) Warmup SSH, burpees, Imperial Walker, Good AM: After a ton of SSH, everyone was thankful for Regal Beagle arriving late, 10 penalty burpees at stop #1. Plank, pigeon, Windmill, Pigeon stretch Plank, Squats 5 squat jumps, 5 heismans left, 5 squat jumps, 5 heismans right 10 burpees, 2x # 5 above. [Read More]

Three Years

Posted on February 14, 2020 | 2 minutes | 394 words |

I’ve been in F3 for almost as long as I’ve been a dad! That percentage of time will just keep growing, mehopes. Here’s a look back at the last three V-days with F3-JP: 2019 2018 2017 (best I could do. Raleigh’s only written 3 BBs this year, as an indication) FNG Check - Mission and Disclaimer - Follow Me! Simple plan today: Find the Black Creek Greenway and head north. We’ll stop along the way for decreasing sets of Merkins and Squats (with one set of LBCs in there while the Nan’tan confirmed that our 6 was actually bruising). [Read More]

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1-15-20 Point Break BLIMPS

Posted on January 15, 2020 | 3 minutes | 608 words |

Wordpress sucks. “Separate with commas or hit enter key”, what they mean is: list all the PAX and then we will magically auto-delete some of them so you can re-enter them. Does this happen to anyone else? Is it just me? I fall in that range between Boomer and Millenial so maybe I’m not even supposed be using word press. While I’m on this Soundest of All Pets box, when I hit enter, why does it skip a line and insist on starting a new paragraph? [Read More]

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The Real Sumo Squat

Posted on January 6, 2020 | 1 minutes | 111 words |

Pre-Blast 21 for 3.2 miles of pearls on a string at Krypto The Warmup & Thang Pledge of Allegiance at the flag. Turn left out of the lot onto Regency. Run up to Enderlee pausing six or so times to knockout ~fifty exercises at each stop. Left on Enderlee. Run down to Regency pausing six or so times to knockout ~fifty exercises at each stop. Run to the parking lot hill pausing six or so times to knockout ~fifty exercises at each stop. [Read More]

Cluster 1 of 20

Posted on January 3, 2020 | 3 minutes | 625 words |

14 men, inlcuding an FNG - Rob Hann - hereafter named Shoe Horn, participated in a fitness event at North Cary Park otherwise known Danger Zone. It was 49 degrees, a little damp and otherwise a nice morning. The group gathered at the flag for small talk. BTW: Several men, perhaps Flacco and Rob were in the the old Site Q’s (me) parking spot. Tighten up. Disclaimer. Disclaimer and Notice F3 Nation, Inc. [Read More]

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Is it mumblechatter or grumblechatter?

Posted on December 16, 2019 | 1 minutes | 158 words |

The grumblechatter was strong at Wolverine this morning, led by Her-‘I can’t get wet’-mes and Frank-‘a mosey can’t last longer than 0.4 miles’-lin. But we persisted. And YHC is grateful to get to improve. **Warm-up: **Jog (or was it a mosey)? over to the school lot Good Mornings; Imperial Walker; Hill Billy; Calf-stretch w/ Merkins; Butt Kicker; High Knees; Karaoke Thang 1: Groups of three for new-max pull-ups. First time through, set your baseline max. [Read More]

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Enough rollin' in my 5.0 ...

Posted on December 2, 2019 | 3 minutes | 629 words |

Ah, Thanksgiving. Family, food, football. And, if you are like me and my family, lots and lots of travel. With brothers and sisters spread out across the U.S. (and abroad) hosting Thanksgiving at home is a once-every-few-years affair. The rest of the time, it means a flight or a drive. This year, it was drive. And since no one wants to travel 800 miles only to turn around and head back 48 hours later, we saved the return till the last moment. [Read More]

OK, Boomer

Posted on November 12, 2019 | 2 minutes | 270 words |

Google it, if you have to. I did. Hint: it has nothing to do with Oklahoma. 19 PAX + 1 for EC only showed up at a damp and gloomy FMJ as Carpex Respect Week rolls on. Seems like an appropriate week for one of our Respects to ask, “Hey! Can you just tell me what ‘OK Boomer’ means so I don’t have to look it up?” In the meantime, we did do some exercises: [Read More]

Plain Vanilla - Old School

Posted on October 4, 2019 | 2 minutes | 244 words |

Today is the day before the Odyssey. Poor planning had me in the Q spot. However, location was fantastic. Old school Danger Zone. Lots of work tomorrow so goal today was get the sweat on. Work hard but nothing that would put us out of commission for tomorrow. Old school style, old school crowd of 8. Glorious morning. Timekeeper Saban - 545 and we were off. 1.5 laps around the pickle - warm up. [Read More]

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What's Your Kryptonite; part II

Posted on September 30, 2019 | 4 minutes | 672 words |

Well, YHC was at a conference since Friday, so my Slack time significantly decreased. But I see that Shut-In asked someone to Q for him on Friday. Guess he got nothing, so asked again Sunday, which I saw that night. YHC thought, “my goodness, hope Shutty is OK, he wouldn’t just not Q unless something is drastically wrong”. Nope, he just wanted to attend Franklin’s anniversary Q. pffft. big deal. Nah, just kidding Shut-In, you are a great man and ‘Mantan. [Read More]

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