freebird

7s and Victory Burpees is what we did … Pull-up and Cinder-Coupons were used.

Posted on December 18, 2019 | 2 minutes | 393 words |

AO: Tortoises Date; 12/18/19 PAX: Ausfahrt, Bubba, Chanticleer, Doogie , Ezekiel, Freebird , Fridge, Hotty Toddy, Intimidator, Quiver, Rooney, Traffic Cone, WWW F3 mission, core values and credo cited. Pledged Our Allegiance to Old Glory and off we go into the wild blue yonder around the pickle and back to the flag to warm-up with Ausfahrt. You heard right, Ausfahrt is out in the gloom and looking awesome. He is not using his cane. [Read More]

All about the Pride rock … feed off it, be prideful, use it to accelerate, but be humble.

Posted on December 17, 2019 | 3 minutes | 496 words |

AO: Claymore Date: 12/17/2019 PAX: CK, Freebird, Frisco, Half Pike, Kwik Stop, Pickles, Press On, Richie Rich, Sputnik, Squatter, WWW No FNG. Mission, Core Values, and Credo cited. Pledged Our Allegiance to Old Glory. Mosey around and back to the flag for warm-up. Warm-up: GM, Sir Fazio, burpees x10 for the shovel flag falling down, calf stretch, CFM x5, more calf stretch, Eskimo Merkins x10. Mosey to rock pile to get your pride rock (non-traveling rock) and circle up for the thang. [Read More]

ck freebird frisco half-pike kwik-stop pickles press-on richie-rich sputnik squat www

Cinder Block Pyramids

Posted on November 27, 2019 | 3 minutes | 454 words |

I wanted to make this one brutal so I scoured through F3 Greenwood’s IronPAX challenges and merged a few of them together to come up with this. While I was at my work/geek convention (i.e. KubeCon) in San Diego I ran through this workout at the hotel with a 30lb kettlebell (the heaviest one they had unfortunately). In short, it sucked, but do-able. So I grabbed all of the cinder blocks and two spare KB from Hell’s Bells the night before. [Read More]

HB2me

Posted on November 22, 2019 | 2 minutes | 304 words |

31! This has been some kind of week, so just like I did in my preparation I’m going to keep it brief. Mostly recycled my May the H8th workout from last year (thank you, longevity). Here’s what we did this time: FNG Check / F3 Mission Statement / FOLLOW ME into the park Quick figure 8 through the playground, and back to the inner lot for: GM // SSH // TT // 31SM [Read More]

Excuse Us

Posted on November 7, 2019 | 1 minutes | 207 words |

I knew the site-Qs were beginning to sweat as YHC rolled in with about 45 seconds to spare. I have a morning route and was running a touch behind even though I had already been awake for 50 minutes. Alas, 25 pax had gathered and were eager for a challenge as the clock read “Go time”. Disclaimer, Pledge of Allegiance, Follow Me. Warm-up: Mosey around the soccer and baseball field then back to skateboard park for some exercises. [Read More]

November 1

Posted on November 2, 2019 | 2 minutes | 227 words |

19 Pax showed up to the POGL newest Friday AO. No FNG’s this morning and no time to waste so let’s get started. Quick mosey around the lower parking lot and circled up. SSH’s, good mornings, calf stretch, sir fazio, and goofballs were called. Now that we are warmed up let’s begin. Most of my Q’s have some sort of theme, so we are going to spell out November. Partner up. [Read More]

16-steves bedpan cataracts chicken-little crimson freebird hamm magoo quikstop road-rash schlitz short-circuit smithers traffic-cone triple-lindy wahoo water-wings www yahoo

Final Q in the POGL

Posted on October 30, 2019 | 2 minutes | 291 words |

15 PAX gathered in the POGL for YHC’s final Q in Apex. Two still to go next week in Cary before I ship up to Raleigh. This was also YHC’s second time ever Qing a limited run workout. After a painful outing at Rush Hour last night, I knew this was going to be a challenge! No FNGs. Disclaimer. Pledge. Warm Up Walk over to the parking lot immediately adjacent to the flag and circle up for the following exercises: [Read More]

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Burpees & Presidential Candidates

Posted on October 26, 2019 | 2 minutes | 317 words |

Opening – Was a little nervous as if was very close to 6:30 and only about 10 Pax in attendance. I was happy to see cars arriving 2 minutes late knowing burpees would be in store for all! Warm-up – Mosey around the parking lot and circle up. SSH’s, good mornings, calf stretch, sir fazio’s, daisy pickers, and everyone’s new favorite The Goofball was called. The Thang – Mosey to the rock pile at adjacent parking lot and every other Pax pick up a rock. [Read More]

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The Sharknado

Posted on October 24, 2019 | 2 minutes | 409 words |

The Sharknado. It has been a tradition for 2+ years at Bounty Hunters, the finest downtown Apex AO on Thursday mornings. This quarterly fitness test allows each PAX to test themselves with a variety of exercises and lap-running. 15 PAX showed up to withstand the Sharknado. With Rooney on the IR with a foot injury, he took all Sharknado materials to the community center and Imp ran point for the morning. [Read More]

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Sandbag audible

Posted on October 18, 2019 | 2 minutes | 304 words |

YHC was in the middle of a BH butt-kicking recently and noticed a REAL NICE stack of sand bags, and so naturally I designed an entire workout around them… and naturally they started to split and spill the sand RIGHT AFTER WE STARTED… but I’m jumping ahead. Pax out on a crisp sub 50 degree morning in Apex. 1 FNG c/o the Greek God of the Olympiad. A purrfectly nailed disclaimer and mission statement and we’re off. [Read More]