flip-flop

The Mountains are calling fellas! 7 Men for some EC work, 2 did 2 laps x 1.3 and the rest did 3 laps. 35 Pax were there at 5:30ish, very brief disclaimer/mission statement. Warmup: Follow me: mosey across the street, watch for cars, do a standard warm up, mosey back across the street to the track. The Thang: Run a lap around the track at 90% Do something while we wait on the six. [Read More]

this one was rough. all the EC and none of the posts lately did NOT set me up for success today. here we go! FNG Check - got one - Disclaimer, wait for Sosa, start anyways Mosey around the pickle, but hang a U-turn (crash into Goose), pick up Sosa and rollllllll into the park. Pause in the large oval field for SSH // TT // GM // IW. Continue on down the hill and out toward the Black Creek Greenway. [Read More]

Pre-Blast 20 at #ao-tues-fwd on a swampy Tuesday morning in…were we still in Cary? Murph-like exercises were performed. The Warmup Pledge of Allegiance at the flag. Run toward the circle, weave the pylons, weave the concrete balls, one lap around the circle of Backwards Run, Karaoke left, Karaoke right. Circle up for: GM, WM, Calf Stretch, ‘Mericans, Plank Jacks, Mountain Climbers. The Thang Run toward the bridge. Stop half way for Prisoner Squats, ‘Mericans, and Remember-to-Count-with-the-Q Burpees. [Read More]

OK, this is getting strange. I don’t Q that often, but the last 4 out of 5, there has been some sort of Carpex 2nd F late nite event the night before my Q (just to be clear, late is def past 10:30 for me). Last night was no exception. After work I get couple texts from some of the Carpex boys, “You want to go see a movie”? 7 p,m. [Read More]

Well, Ultimate Frisbee season started up, so posting to Carpex workouts has been limited by soreness and/or injuries. I haven’t posted in about 3 weeks, so I was pumped to take the Q at DangerZone this morning. Of course I was expecting to be greeted to a heroes welcome, or strut into the AO while a boombox is blasting the Welcome Back Kotter’s theme song. Nope, none of those happened. Instead the night before, Sabre is skeaning me for not having some sort of a Pre-Blast, Peeerogi is questioning my mobility to Q, and CK is DM’ing me constantly…with his only interest of bequeathing me with his old bicycle inner-tubes with advice to utilize said inner-tubes during the Q for resistance running “in case you can’t think of any exercises to do”. [Read More]

What is the meaning of all of this traffic coming into Bond Park at 0615? I would love to say the 50 cars YHC observed roll in in about about a 10 minute span where pax upon pax coming to receive the highly anticipated beat-down that was near to launch hosted by yours truly. But alas they were not. While the pax turnout of 25 was nothing to sneeze at, this was not going to be a typical quiet morning with the 310 acres of Bond Park to ourselves. [Read More]

QIC: Crimson, Wonderbread, Flacco 42 HIM gathered in the gloom to commemorate the the final days of the greatest HIM of all time. Stations of the Cross is a Catholic tradition that marks each of 14 notable events the Christ endured on his final day on this Earth. From his condemnation by Pilate and the Sanhedrin to his final (well…not-so-final) resting place in the tomb. Below is the full text that was read and the accompanying exercises for the workout. [Read More]

One day after a heavy morning across Carpex and F3 Nation c/o #F3MentalBattle, YHC thought the pax needed some good ole fashioned BO fellowship. But, before that 3 (YHC, Burt and Old Maid) for EC around DTC, and wait a 4th arrives at the end as well. What up, Term Paper? As for the ME, we set out to do some Strava art (and YHC got the pax in on it early… smart strategy). [Read More]

Hermes 3rd f3aversary. Danger Zone. A perfect 43 degrees. Full moon. What’s not to love? 13 of the strongest ever to grace the Carpex gloom showed up to keep Danger Zone great. Former site Qs such as Burt, Largemouth, and Callahan were not among them. Warmup 1½ times around the original pickle and circle up for an arm circle variety pack - regular, overhead, out front. Mumblechatter may have been at an all-time high at this point. [Read More]

60 degrees. Dry. No wind. 15 dudes. 5 or 6 for EC run. Burt subbing for Half (get well, bro) on the Q Disclaimer, Mission, Safety were covered Warm Up Prisoner run to the big (dark…property mangers please reset your timers on DST Sunday) parking lot. Circle up for squats, Merkins with calf stretch, SSH, Hillbillies, Burt Jacks (perhaps we will do Burt Jack Webb’s at some point), Good Mornings. Most on Cadence, some on down and one on a down and up call. [Read More]