henny-penny

Acid for the Children

Posted on April 14, 2021 | 3 minutes | 547 words |

Roll up with 90 seconds to spare. Plenty of time to put the sneakers on and maybe even lace them up! No shovel flag? No bother. Just pledge to the tallest shovel flag in all of CARPEx over the fire station next door. Mosey over for Warmup in the gravel lot that is the Apex Farmer’s Market. Warm-up Let’s start slow to give me time to come up with something. What’s nice and easy and requires no brain cells? [Read More]

More miles please?

Posted on April 5, 2021 | 1 minutes | 204 words |

With the weather being a pleasant 48f this AM, 17 of Carpex’s finest came out in the gloom. Some appeared eager and did an EC, others didn’t. I am not one to judge, rather my purpose this morning was to Q. Let’s do this. Starting with: Pledge of allegiance Mozy to parking lot for warmups consisting of: Good mornings Seal claps Overhead claps Sir fazio arm circles Side stradle hops Mozy to top of trail path Thang 1: 7’s Plank Jacks & Sumo Squats Mozy past lake to parking lot [Read More]

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Absence makes the heart grow fonder

Posted on April 2, 2021 | 2 minutes | 243 words |

I firmly believe in the saying that “absence makes the heart grow fonder” as I really missed y’all while being out West with no F3 in sight for 5 days. Even coming back out to Q and having the cold didn’t deter me in the least, as a matter of fact made it better IMO. With No FNGS we started with The Pledge Mozy’d up hill around park and down to the bb court. [Read More]

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A-Team GBBs!

Posted on March 29, 2021 | 2 minutes | 376 words |

Super excited to Q at A-Team this morning – it’s one of my favorite sites and is always loaded with High Impact Men. Speaking of HIM, @petsounds was there! So great to see him back in the gloom! Bootcamp-wise, I felt like trying something new – here’s what went down…. 15 total pax, 9 bootcampers, the remainers bruising/walking + 4 legged Manny! Pledge of course! Then mosey straight into the park to the top of the powerline hill for warm-up: good morning, windmill, hill-billy, mtn climbers, merkins, etc. [Read More]

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St. Paddy's Day at Lion's Den

Posted on March 17, 2021 | 3 minutes | 438 words |

With better weather than yesterday or tomorrow (cloudy and 40s versus storms), an insider’s scoop preblast from the site Q, and the opportunity to start off St. Paddy’s Day at St. Mary Magdalene’s, the chances were good for a decent turnout at Lion’s Den. As I tried to put together a decent routine to match, I thought to myself that things could get interesting, depending on how many people wear green. [Read More]

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Boxcars!

Posted on March 15, 2021 | 2 minutes | 426 words |

Every year on the Ides of March, YHC has the distinct honor to celebrate the anniversary of his first F3 post. Today on the 6th installment I was honored once again to do so with my F3 Carpex brothers. We gathered outside the open gates* of Apex Community Park, home of A-Team, and noted the peak spring gloom, having endured a full 26 hours of Daylight Savings Time. 3/4ths of the ShieldRuck was on hand, one in a Cubs jersey #oversight. [Read More]

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Disco beat me to it. So did Flip.

Posted on March 8, 2021 | 2 minutes | 270 words |

Sunday night planning my Monday morning A-Team Q, I noted on the map that Laurel Park Elementary is super close by. I’ve been with CARPEx for almost 6 years and have never been to Laurel Park. “Time for a first,” thinks I. Meet up with Flip Flop and Two Factor for an EC run. Head into the park as per usual but after running the regular long lollipop, Flip takes out of the park and to the right. [Read More]

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ABC, Easy as 1-2-3, Simple as Do-Re-Mi

Posted on March 4, 2021 | 4 minutes | 646 words |

With expectations high for a sophomore Q and accompanying backblast, I opted for a simple schoolhouse theme in honor of the Hot for Teacher AO. A lovely, moonbright, 40-degree morning for a workout. Again, lots of ECers and although I was not one of them, I did show up a bit earlier to check off the Carpex Core Challenge, courtesy of Prodigal. Warmup Trick mosey, then: Side-straddle hop IC 15-count. Imperial walkers IC 15-count. [Read More]

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Nothing Special

Posted on March 2, 2021 | 2 minutes | 378 words |

After a February full of cold and rain, March comes in like a lamb with beautiful weather in the 60s. Warm-Up Mosey up the hill towards Laurel Park Elementary and circle up in the parking lot for good mornings, imperial walkers, Sir Fazios forwards, copperhead merkins, copperhead squats, arm twirlies in reverse. The Thang The back of the parking lot has a straightaway that’s just perfect for 10-10 sprints. 10 monkey humpers, 10 dry docks, run to the first light pole and back. [Read More]

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Moving on to Plan E

Posted on February 23, 2021 | 2 minutes | 340 words |

Have I told you how sick I am of cold, rainy weather? Luckily today we were expecting highs to get into the 60s. With sunshine. WITH SUNSHINE!!! However this morning, it was still 30s and the ground was wet from rain we’ve had in the past 1,231 hours. Six for EC run of about 3 miles. Return to the flag, and I initially thought I was in the wrong place. Maybe I should post at DTP a little more often - apparently it’s now the place to be in Downtown Apex on Tuesdays at 0530. [Read More]