geek-squad

I’m really disturbed by this Garmin outage. So apparently, Garmin has been the victim of a ransomware attack. My workout is not showing up on my Garmin Connect app, and isn’t on Strava either. So did it happen? A bunch of dudes gathered round the flag at Mills Park school, known as AO Flying Circus. No FNGs, did the pledge and took off running. Disclaimer was given during the run. Arrived at the oppo side of the building and circled up for… [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]

Today marks the start of Geek Week celebrating my 55th Birthday and 2 year Anniversary with F3. Each day, we will work on a part of the body. We kick off the week with legs. Warm up Good morning Windmill Mtn Climber CF squats Thang 1 - Ladder work Starting point - 10 Squats 1st intersection - 10 Monkey Humpers 2nd intersection - 10 Jump Squats 3rd intersection - 10 Donkey Kick 4th intersection - 10 Jump Lunges Thang 2 - Court work [Read More]

A beautiful morning for Rolling Stone. Turns out this is my 100th ruck of the year, so the workout was laced with 100 reps / motions / etc. YHC showed up for some EC shortly after 0500. Getting in 2 miles under 26 minutes was a great warm up (Ruck 20100a). I got back to see 1) some smiling faces and questions about how much weight people should or should not bring on this morning’s workout and 2) that the GT flag was not in its usual spot. [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]

YHC’s Q tour continues. Ain’t gonna lie… I have a love/hate relationship with the Q sheet. Love the fact that I can snag some quality spots last minute. Wouldn’t mind it being a little more difficult. Get out there and grab a spot. You will love it. The PAX may love it. I may not love it but that’s ok. Warm up During the EC (see NMS for more on that) I noticed that the rock pile near the flag is a bit low on small-sized rocks. [Read More]

A cloudy 73 degree day in downtown Cary. 8 men showed up for a Rush Hour beat-down. Welcome back Chewie after back surgery. Warm Up 5 burpees Good afternoons “mornings” Fazio arm circles Overhead clap Seal clap Calf stretch with merkins Squats Thang 1 4 exercises blended together at 7 corners 5 burpees 10 merkins 15 mountain climbers 20 jump squats Thang 2 Ramp work: Bear crawl up first section, 5 burpees Lunge walk next section, 10 merkins CRab crawl next section, 15 mountain climbers Frog hop next section, 20 jump squats Reverse on way back down Thang 3 [Read More]

The evening finally came for the grand reopening of Carpex’s original evening AO, and it felt so good to be back! 10.5 pax came out to get their beatdown on. (because two 2.0s=1.5… which kept us “under the 10” mark) …ok fine it was 11 overall, but who’s counting? Either way, it was a big crowd for Rush Hour. And it was awesome to see! Ok, with that out of way, YHC started off with the mission statement and the Pledge of Allegiance. [Read More]