What Do You Get When You Cross A Frog With A Duck?

 Posted on February 16, 2019  |  2 minutes  |  357 words  |  

Kermit and YHC had been talking for a while about co-Q’ing Phoenix, and when the day finally arrived it was rainy and warm, perfect weather for a frog and a duck. The old duck took the first half, the young frog took the second. Warm-Up Start off with the Pledge at the Flag, then mosey down to the lower lot, with some butt kickers along the way, then circle up for side straddle hops, hillbillies, good mornings, copperhead merkins and copperhead squats. [Read More]
biner  callahan  chinese-downhill  ck  crimson  deuce  disco-duck  ezekiel  flacco  frisco  kermit  ma-bell  odouls  open-out  pbx  sabre  texas-ranger  traffic-cone  triple-lindy  two-factor 

The Night was Lit, albeit wet

 Posted on January 31, 2019  |  2 minutes  |  394 words  |  

Well it was another beautiful evening gloom for a PAX of 6 at Rush Hour, and when I say another beautiful evening I mean we had a consistent rain on us the entire time. Which I had not factored in.. But it was all good, cause as we know F3 still happens rain or shine, and its always a great day to be alive, Amen? Amen! Warm Up First we jogged over to the parking lot just before Academy Street, and proceeded with following exercises: [Read More]
disco-duck  jigglypuff  kermit  press-on  theismann  traffic-cone 

Into the Wilderness

 Posted on January 23, 2019  |  2 minutes  |  373 words  |  

6 PAX gathered at 228 Ambassador Loop for the best AO in Downtown Cary on a Tuesday evening. First exercise, the Pledge of Allegience. Jordan Lake Brewing Mosey down to JLB for warmups. SSHs, Cotton Pickers, Sir Fazio forward and back, Control Freak merkins and Plank Jacks. Then we want to use the very faded parking lot lines for a quick round of Bear Crawls with ascending Merkins on each line. [Read More]
disco-duck  freebird  kermit  red-ryder  theismann  traffic-cone 

Nail It Right

 Posted on January 9, 2019  |  1 minutes  |  107 words  |  

RUSH HOUR JAN 8 VQ JOG THE PICKLE -LAP x2 WARM-UP -SIDE STRADDLE HOP -SIR FAZIO ARMS -SEAL CLAPS -HILLBILLIES -STD MERKINS -MOUNTAN CLIMBERS JOG TO RAMP -BEAR CRAWL UP RAMP -AUSSIE PULLUPS -LBCS -SQUATS JOG TO FOUNTAIN -RUN LAP AROUND CITY HALL -STEP UPS -DYING COCKROACHES -DIPS *REPEATO* JOG TO GARAGE -SPRINT RAMP BOTTOM TO TOP -SHAWSHANK… BREATHE!! -AMARE MERKINS… NEW EXERCISE! SPRINT RAMP TOP TO BOTTOM -AMARE MERKINS [Read More]
disco-duck  kermit  speed-racer  traffic-cone 

PopUp CSAUP: The Burpee 400+

 Posted on December 29, 2018  |  1 minutes  |  68 words  |  

Pre-Blast

  • 12 for the first ever PopUp CSAUP: The Burpee 400+
  • We crushed 420 burpees and covered 2 miles in 60 minutes.

The Warmup

  • Pledge of Allegiance at the flag
  • Run around the pickle, circle up for: 5 GM, 10 WM, 10 mountain climbers, 10 merkins.
  • Run to the parking lot exit.

The Thang

  • PAX alternate calling 20 burpees OMD. Walk/jog between each set. Do 420 total.

COT

ck  hi-liter  joe-smith  kermit  netscape  ollie  one-four  sosa  texas-ranger  theismann  traffic-cone 

24 - 16 (now)

 Posted on December 23, 2018  |  3 minutes  |  523 words  |  

32 including 1 FNG (Liverpool’s brother) PREBLAST: Kentucky vs UNC this evening at 5:15 pm on CBS, Kentucky and UNC have met 39 times since 1924. UNC leads the series 24 wins to Kentucky’s 15 The series between two of the most victorious college basketball programs of all-time, Kentucky (1st) and North Carolina (3rd), as of the writing of this preblast. WARMUP: SSH x 24 Kentuckys (similar to Imperial Walkers) x 15 [Read More]
banjo  boo-boo  build-a-bear  callahan  cataracts  chipper  disco-duck  flacco  fluoride  hotwire  kermit  lite-brite  liverpool  ollie  pierogi  pigeon  prodigal  push-it  riptide  smokey  snots  sooey  sub  swag  term-paper  texas-ranger  theismann  two-factor  www  yoga-mat  yogi 

Ninjago’s Virgin Q at Rush Hour!

 Posted on December 23, 2018  |  2 minutes  |  323 words  |  

When: December 18th, 2018 QIC: Ninjago The PAX: Theismann, Ollie, Mojo, Dice, Kermit, Ninjago, Traffic Cone, FNG Roy, YHC Earhart 9 HIM show up for an afternoon of fun with Ninjago and his first ever Q! He had his winkie in hand and even brought a schoolmate as an FNG. Theismann came in hot (man traffic was bad in downtown Cary). Ninjago call time and we had out in a mosey toward the parking deck and take a right into the field and circle up for: [Read More]
dice  earhart  kermit  mojo  ninjago  ollie  roy  theismann  traffic-cone 

At this rate, we'll never get to the top

 Posted on December 5, 2018  |  2 minutes  |  403 words  |  

So except for the 3 new AOs, Rush Hour was my last site to Q to complete the 2018 Challenge. I had only been to RH one other time, the week before, but it was enough to scout out some locations and get the skinny on how things go down here. I had been told to expect a small group, so I was pleasantly surprised to see 11 other HIMS ready for the beat down. [Read More]
captain-kirk  crimson  disco-duck  freon  kermit  pierogi  press-on  speed-racer  spock  squatter  theismann  traffic-cone 

Thankful (especially for FNGs on Thanksgiving)

 Posted on November 23, 2018  |  4 minutes  |  685 words  |  

YHC is thankful for many things; my loving family, a full table this Thanksgiving, and a purpose-driven career. But, above all things, I’m thankful for the blessings of FNGs on Thanksgiving Day. More to come, but first: The annual Thanksgiving Convergence means the men of Carpex descend upon the finest AO in all the land, Bradford’s Ordinary, and this year the weather right-perfect for a proper beatdown. EC run waves launched at 0600 and 0630 (psst, Frisco showed up at 0538 texting YHC, “um when are we starting? [Read More]
angry-elf  aristocrat  banjo  bartman  biner  bluewater  bogo  build-a-bear  burt  can-of-corn  captain-kirk  chairman-mao  chinese-downhill  coney  crimson  denali  disco-duck  frisco  hello-kitty  hi-liter  horatio  joe-smith  kermit  largemouth  leprechaun  nerf  ollie  parker  pickles  pivot  press-on  quiver  red-ryder  rooney  shut-in  smokey  sooey  sosa  sour-mash  staubach  theismann  traffic-cone  turducken  two-factor  yoga-mat 

Despite the forecast, a beautiful day and a disc golf hole?

 Posted on November 14, 2018  |  3 minutes  |  455 words  |  

It was supposed to be another rainy afternoon in paradise but despite all indications was dry as the Pax circled up. YHC was very excited to be back at the premier afternoon workout in Carpex after nearly a year away from this particular AO. 24 plus hours into nasty weather and lots of rain, I was quite concerned as to whether or not I would be posting alone. However, in typical F3 fashion 8 brave souls and YHC showed up and at 1745 we were off. [Read More]
disco-duck  franklin  kermit  mojo  ollie  press-on  riptide  speed-racer  traffic-cone