45 Minutes of Side Plank Star Crunch

 Posted on December 12, 2019  |  2 minutes  |  264 words  |  

Well who is that barreling in at exactly 5:44 am to West Cary’s best AO on a Thursday morning? It’s Trike with the flag, of course. Nevermind he lives like 2 minutes away. No FNGs, the Pledge is pledged, the mission of F3 is recited, and off we go. Warm Up 2 laps around the parking lot, then circle up for SSHs, Moroccan Night Clubs, Steve Earles, Plank Jacks, and CF Merkins. [Read More]
biner  bogo  clementine  dirty-bomb  dr-evil  ezekiel  goose  gump  hi-liter  ma-bell  pbx  pigeon  pivot  red-ryder  trike 

Rip’s Designee

 Posted on November 30, 2019  |  1 minutes  |  100 words  |  

Pre-Blast 6 for 6.23 at TGM. The Warmup Pledge of Allegiance at the flag. 2.23 mile warmup Indian run around the school 2x. 5 Good Morings The 1st Thang REASE on the track: 10 pull-ups, 20 ‘Mericans, 30 Squats, 40 SSH; Indian run each lap. Un-rack’em. The 2nd Thang Four Corners in the lot: 10 CDDs, 15 Cherry Bombs, 20 Mt. climbers, 25 imperial walkers. Dirkins, dips, irkins on the wall. [Read More]
beauty  hi-liter  look-out  parker  snots  torpedo 

5 Years............and Counting

 Posted on November 25, 2019  |  2 minutes  |  365 words  |  

Hit the PAX with a challenge to post at Kryptonite on the Slacks. And a special request to the 8 other Pax that attended my first workout, 7 of the 8 were there (Burt - Q, Wonderbread, Denali, Hotspot, Michelob, Franklin, and MaBell). Surcharge was unable to make it, although I am not sure he received my request. Anyways, 27 total showed up to see if I learned anything in the past 5 years…………. [Read More]
augmented  bagels  banjo  burt  chinese-downhill  coney  denali  flip-flop-thats-singular  franklin  gtl  hermes  hi-liter  hotspot  largemouth  ma-bell  michelob  nature-boy  old-maid  pierogi  pta  red-ryder  shut-in  sour-mash  squatter  staubach  theismann  wonderbread 

Respectable Anniversary

 Posted on November 13, 2019  |  2 minutes  |  372 words  |  

When: November 12, 2019 QIC: Earhart The PAX: Goose, Nature Boy, Franklin, Sky Blue, Dirty Bomb, Spit Valve, Spit Shine, Beaker, Ma Bell, Hi-Liter, Pigeon, Ezekiel, Liverpool, The Commish, Gump, Geek Squad, FNG: Gipper, YHC Earhart 18 PAX gather in the gloomy and drizzly morning for YHCs first Q and post as a respect. I am also celebrating my 4-year anniversary. Welcome FNG: Gipper (brought out by Dirty Bomb). Disclaimer done, we head around the parking lot and down the dark path to the street where we oval-up for: [Read More]
beaker  dirty-bomb  earhart  ezekiel  franklin  geek-squad  goose  gump  hi-liter  liverpool  ma-bell  nature-boy  pigeon  sky-blue  spit-valve  spit-shine  the-commish 

Winter is Coming

 Posted on November 9, 2019  |  1 minutes  |  183 words  |  

But it’s not here yet! After 2 years of F3 I speak from experience when I say 28 degrees in not that cold. It may be colder than any morning in the last seven months but it’s not cold enough to be used as an excuse. 7 extraordinary pax left the comfy confines of their homes to experience the best 90 minute bootcamp AO in Carpex. Disclaimer, Pledge, Follow Me. [Read More]
franklin  gibraltar  hi-liter  i-pity-the-fool  snots  theismann  torpedo 

Easy Directions

 Posted on November 7, 2019  |  3 minutes  |  539 words  |  

Warm Up Immediately count off by 3s PAX were then directed to head over to YHCs car where 3 35lb plates were leaning against the curb. Each group grabbed 1 plate. We were about to begin Indian Runs when the only PAX with a further drive to this AO than YHC rolled in HOT! Shout out to UTI from South Wake for making the trek up. 10 Penalty Turkish Getups for the late arrival. [Read More]
badlands  bogo  buzz-lightyear  dirty-bomb  franklin  geek-squad  gump  hi-liter  ma-bell  peeping-tom  pigeon  sky-blue  the-commish  trike  uti 

Wow 2 yrs!

 Posted on November 4, 2019  |  2 minutes  |  336 words  |  

So for my 2 year anniversary I decided to take a different path than what I had originally planned. No grand theme, no week long pre blast with silly photo shops. Just show up with the pax and put together a nice little bootcamp. 10 of us gathered for the first sub 40 degree morning to date. I’ll be honest, I was a little cold. Get started with the pledge, but no disclaimer, eventually I’ll get this Q stuff straight. [Read More]
captain-kirk  frisco  hi-liter  one-four  pigeon  pivot  schlitz  shipper  smokey  texas-ranger