Friday, Fellowship, and Faith

 Posted on July 15, 2019  |  2 minutes  |  268 words  |  

17 Pax were out and ready for a solid beatdown. Partially true. Their were 17 pax there. But what started out as a fitness test quickly turned into a fellowship-pace-fitness-test-cluster. But that’s what F3 is about. It’s more than a workout and sometimes the workout is secondary to just being out there in the gloom with your bros. We got in a great beatdown, thanks to Callahan’s 3yr old “fitness test” he created but most of all we just had fun. [Read More]
banjo  boise  burt  callahan  chinese-downhill  goose  hello-kitty  how-how  ma-bell  mccants  press-on  roasters  saban  shut-in  smokey  snooze  sosa 

Shoulders - need I say more...

 Posted on July 2, 2019  |  1 minutes  |  98 words  |  

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]
biner  bogo  chinese-downhill  clementine  ezekiel  five-hole  geek-squad  goose  hi-liter  kilmer  liverpool  one-direction  one-four  pbx  peeping-tom  pivot  roasters  rooney  sky-blue  spit-shine  trike 

Odd Couple

 Posted on July 1, 2019  |  2 minutes  |  238 words  |  

Pre-Blast 17 (+2 Ruckers) for partner work at #ao-mon-ateam. 6 for great discussion at #qsource. Great start to the week! Warmup Pledge of Allegiance at the flag. Run to the midway parking lot on the right. Circle up for: GM, WM, CP, Zebra Butt Kickers, Diamond ‘Mericans, WG ‘Mericans. Partner up, size matters. Run to the front of the back lot. Thang 1 Partner Carry across the lot and one time around the circle. [Read More]
carvana  chipper  coxswain  goose  hamm  hi-liter  hotspot  imp  katniss  nature-boy  ollie  press-on  roasters  schlitz  short-circuit  skipper  smokey  soccer-mom  willy-wonka 

Lots of Thangs to Do

 Posted on June 21, 2019  |  1 minutes  |  93 words  |  

15 pax looked to start off their Friday with a pep in their step. YHC was looking to push us this morning and keep the pax moving through LOTS of Thangs! Callahan and his dumb online poll showed up. Glad to have him out there. 15 pax in all. We ran the bus loops. We circled to the basektball courts We ran the field hills with wall climbers We ran to the shelter We did shelter work We ran a gym lap with playground exercises We did a lot of thangs. [Read More]
biner  callahan  chanticleer  goose  greenbow  largemouth  michelob  old-maid  outbreak  pbx  shut-in  squatter  sub  term-paper  torpedo 

Yeah, Let's not do that again

 Posted on June 20, 2019  |  2 minutes  |  294 words  |  

As YHC walked around the pax, he noticed a few new faces. Welcome F3 Mozart and his relocation to Carpex from F3 Greensboro. Kotters to 5 Hole. Good to meet CRO and Perry. No FNG’s, Sky Blue led us in the Pledge of Allegiance. Start your Stravas, we’re off. Mosey to the bottom of the hill intersection for various warm up exercises including Nature Boy led good mornings, in absolutely perfect cadence! [Read More]
airbag  badlands  banjo  biner  clementine  cro  five-hole  franklin  geek-squad  goose  ma-bell  mozart  nature-boy  pbx  perry  pigeon  pivot  sky-blue  spit-shine  trike 

Introducing the Apolo Anton Oh No!

 Posted on June 19, 2019  |  1 minutes  |  200 words  |  

Wednesday, plenty of options to ensure the sun is fully blotted. YHC on the QIC at SNS. Let’s go! Warm-up: Over to the community center lot via butt kicks, high knees and karaoke Circle up for GM, SSH, SFAC + seal claps, merkins Quick feet + curb merkins at 10, 15, 20 The Thang-a-lang: Get a partner and 1 rock per group Flip-flop running the pickle whilst 1 partner amraps curls, triceps, press and rows Introduce the Apolo Anton Oh NOOOOOO! [Read More]
angry-elf  badlands  disco-duck  flacco  geek-squad  goose  hello-kitty  hey-there  katniss  ma-bell  magnolia  nature-boy  pivot  roasters  snake-eyes  speed-racer  term-paper  torpedo 

Starting posish, move.

 Posted on June 17, 2019  |  2 minutes  |  295 words  |  

It won’t be 10, but ya boi will lock it down this week, so let’s go. -- To start: Heavy hearts across F3 Raleigh and beyond after hearing the news that Warchild (Alec Romulus) lost his battle with addiction this weekend. He was way too you. We lifted up him and his family through a moment of silence before the workout and many of our pax were in black from head to toe. [Read More]
augmented  burt  calvin  captian-jack  cataracts  coxswain  crimson  deuce  disco-duck  ezekiel  goose  hello-kitty  hotspot  imp  liverpool  pivot  press-on  roasters  schlitz  short-circuit  smokey  sooey  spit-shine  traffic-cone  willy-wonka  wkrp 

There's a fine line between Mumble Chatter and just plain whining.

 Posted on June 10, 2019  |  2 minutes  |  270 words  |  

Because sometimes 0500 is too late, our EC today started at 0450. YHC, Snots, Sub, Parker, Water Wings & Jiggly Puff got dizzy running circles around the track. Welcome to Carpex (from Wake Forest) Kid Rock and his 2.0 Hank Williams Jr. Run to the basketball court to circle up **Warm Up **Good Morning, Windmill, Cotton Picker, Sir Fazio Arm Circles, Seal Clap, Overhead Clap, Moroccan Night Club, Steve Erale [Read More]
bogo  build-a-bear  flip-flop-thats-singular  geek-squad  goose  hank-williams-jr  jigglypuff  kid-rock  ma-bell  moped  one-four  parker  pierogi  short-circuit  snots  squatter  sub  term-paper  the-commish  water-wings 

148, 44, 54, 6, 3, 2

 Posted on May 31, 2019  |  3 minutes  |  582 words  |  

Angry Elf and YHC had it all planned out. Until 50 guys showed up at Danger Zone! Too many to take down into the bowels of the park. But we have a glorious field that fits 50 perfectly. Anyway, today was a big day. A day of numbers one might say. 6 - Carpex’ 6th Anniversary. Evidence shows the first Cary F3 workout occurred on 5/31/2013 at North Cary Park and was named Danger Zone. [Read More]
angry-elf  archetype  aristocrat  asthma  banjo  beaker  bodet  captain-kirk  claven  dozer  flacco  fluoride  free-lunch  fuhgetaboutit  goose  hacksaw  hello-kitty  jonah  karma-chameleon  leprechaun  ma-bell  macho-man  mr-miagi  orphan  ozone  pet-sounds  pickles  pierogi  pigeon  press-on  prodigal  random-house  ripcord  sabre  scarecrow  shut-in  slim-shady  sosa  speed-racer  spit-shine  steve  tangier  the-count  the-joker  two-fer  wicket  wonk  yoga-mat 

Lucky 7's & Ring-of-Fire Fun!

 Posted on May 30, 2019  |  2 minutes  |  360 words  |  

Beautiful sunrise this morning at Flying Circus in the far western territory of Carpex! Was prepared for monster heat but it was actually quite pleasant this morning with low humidity. …..although we all know that it really doesn’t matter! 8 HIMs gathered – no FNG. F3 intro given & we started with the pledge. 9th HIM came in on two wheels….. CRO had the PAX do 5 penalty burpees…Moseyed around to the side drive with some easy warm up motion, backwards & karaoke, etc… circle up for: [Read More]
clementine  cro  ezekiel  goose  hotty-toddy  mozart  perry  sabre  trike