Burpee 11's

 Posted on February 8, 2018  |  4 minutes  |  697 words  |  

YHC was originally planning a vanilla workout this morning, but last night WKRP claimed vanilla for himself and Bradford’s Ordinary, so I had to come up with something more flavorful. Here’s what we ended up with. Warm-Up Mosey over to the parking lot between the two fields, uh-oh our FiA sisters are already there, let’s head over to the other end to give them some space. Circle up for side straddle hops x 19 because it’s my 2. [Read More]
disco-duck  earhart  freebird  gtl  imp  parker  red-ryder 

Bears and Balls

 Posted on February 1, 2018  |  4 minutes  |  645 words  |  

Coming off a week+ of fartsacking due to sickness YHC was still quick on the draw to pick up the Q hand off from Disco Duck! After Slacking out a message trying to rally some HCs for this morning (and only receiving 2) YHC knew numbers would be somewhat small. 9 Pax made it out for a nice cool-crisp-shorts-wearing-36-degree morning in DTA. With the low hum of the idle train (#ApexSignatureMove) and Grease with two freshly tied shoes (#SignatureMove) we were off into the gloom! [Read More]
chappy  earhart  freebird  grease-monkey  hermes  imp  red-ryder  shut-in  smokey 

Vanilla is my middle name

 Posted on January 26, 2018  |  2 minutes  |  387 words  |  

Yeah, so relatively speaking I may lack a little in the creativity department when it comes to creating a workout. Oh well. When we’re all sucking wind 20 minutes in, no one is complaining that I didn’t dig deep enough into the F3 exicon. Any chatter at that point is usually a result of all of us pushing harder, getting better. 15 PAX got the basic treatment at Dante’s Peak this morning. [Read More]
ascot  biner  blueprint  bogo  capone  chum  earhart  hotspot  imp  michelob  monkey-nut  old-maid  red-ryder  snots  water-wings 

The Pax Will Not Be Silenced

 Posted on January 25, 2018  |  2 minutes  |  385 words  |  

16 loudmouths gathered at the gates of Apex Skate Park in hopes that their choice of Bounty Hunters (aka the AO not Q’d by Hi-Liter) would provide some welcome relief. Of course, YHC, being a man of the people, took requests. “Not too much running, no burpees, and few Merkins, if you don’t mind McCants.” Really? Well, there you have it. Warmup: High tempo lap around the outside of the soccer field, Freddy Mercury’s until the six shows up, SSH, Lil Man JJ, and, oh, wait, Burt wants to storm the circle since his Hokies won a home game? [Read More]
burt  chappy  coney  earhart  freebird  gtl  imp  khakis  mccants  michelob  nerf  red-ryder  smokey  sosa  sour-mash  wonderbread 

Q Swap

 Posted on December 24, 2017  |  4 minutes  |  646 words  |  

QIC: Boyardee, Yanni BB Author: Yanni If you roll up to any F3 AO, whether it be in your region, a neighboring region, or in another state, you can be assured that you will be greeted with the same open arms and fist bumps. The men of Dante’s Peak welcomed YHC and Boyardee with great enthusiasm and smiling faces. YHC and @mabellcarpex met a week earlier at The Earl in Pittsboro and like all F3 encounters, hit it off immediately and hatched a plan. [Read More]
boyardee  chappy  earhart  exposure  grinch  gtl  imp  jolly-rancher  kyrie  monkey-nut  nerf  parker  red-ryder  shank  sour-mash  yanni  yogi 

NOT 12 Days of A-Team

 Posted on December 18, 2017  |  3 minutes  |  437 words  |  

Since we’re a week away from the Big Guy’s birthday, YHC thinks we must have a Christmas theme. However, like the music on the radio or the Apex street decorations, sometimes we just get burned out because Christmas starts too early. So we kept it light, didn’t overkill on the 12 days of Merkins, er Christmas. A grand total of 9 PAX gathered on a rather GLOOMY and dank morning at A-Team. [Read More]
beaker  chappy  ford  hotspot  imp  katniss  nature-boy  red-ryder  saban  smokey  theismann 

Constructing (and Deconstructing) BLIMPS

 Posted on December 4, 2017  |  2 minutes  |  281 words  |  

14 HIM gathered at the well-lighted Apex Nature Park to start their weeks off right. Started with a brief jog into one parking lot (where the PAX got a little confused as Hot Spot broke off from the group for his solo run through the woods) for the warmup (SSH, Good Mornings, Sir Fazio Arm Circles, Overhead Clap, Mountain Climbers, Cotton Pickers). Mosey across the street to the larger parking lot to construct (and deconstruct) some BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats) as follows. [Read More]
ascot  chappy  chop-block  coxswain  disco-duck  ford  hotspot  imp  mississippi  pierogi  red-ryder  saban  smokey  theismann 

Anniversary Week aka WWW

 Posted on November 27, 2017  |  3 minutes  |  458 words  |  

Water Wings Week began on a clear, cool morning at the infamous A-Team AO. This roughly marks my One Year Anniversary, but since I couldn’t remember the actual date, I’m Qing the whole week for prudence sake. 18 brave HIMs met at the gate while watching Mr Parks and Rec unlock the gate 2 minutes too late for the PAX to drive into the park. 5:45 ticked and YHC lead the PAX to the 2nd parking lot on the right for a little warm-up with SSH, Cotton Pickers and Imperial Walkers. [Read More]
chappy  chop-block  dice  flip-flop  ford  hasselhoff  hotspot  imp  jigglypuff  michelob  parker  pierogi  red-ryder  smokey  snots  sosa  theismann  water-wings 

Freddie Wilt Would Be Proud

 Posted on November 20, 2017  |  2 minutes  |  373 words  |  

Pre-Pre-BB My 68 year old father just crushed six months of chemo and radiation. I cannot say THANK YOU enough to my brothers in F3. You faithfully prayed for dad and my family throughout his whole ordeal. Words fall short, but I’ll use them anyway. I appreciate you all very, very much. In honor of dad’s incredible achievement, we’ll begin with 68 SSH. Pre-BB (excerpted from Wikipedia) Plyometrics, also known as “jump training” or “plyos”, are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength). [Read More]
angry-elf  blue-and-out  chop-block  disco-duck  ford  fred-sanford  hi-liter  imp  mccants  michelob  old-maid  red-ryder  saban  smokey  sosa 

I wanna rock...

 Posted on November 17, 2017  |  5 minutes  |  891 words  |  

Nov. 17, 2017 – Dante’s Peak Q 11/16/17-Preblast “We’re gonna rock this town. Bring yer kitten mittens.” (inserted gif of a Stray Cats album cover of some sort) No response from the pax. A few mediocre likes, one retweet. Meh. 11/16/17 2:15pm: Hotspot with a HC for a run in and out of DP. 11/16/17 2:32pm: Michelob with a SC…yeah, right Michelob. 11/16/17 2:34pm: PetSounds with an “outta town” spin class excuse. [Read More]
biner  blueprint  bogo  chappy  crimson  divot  hotspot  imp  khakis  malpractice  michelob  monkey-nut  old-maid  parker  red-ryder  snots  sooey  sour-mash