liverpool

Papa Smurf

Posted on April 16, 2021 | 2 minutes | 288 words |

Surprisingly brisk mid-April conditions at North Cary Park this morning, so chilly even Ma Bell was wearing sleeves. Warm-Up Mosey around The Pickle back to the flag and circle up for control freak Good Mornings, imperial walkers, burpees, copperhead merkins and squats. The Thang Mosey down to the shelter for 11’s (since Callahan says 7’s aren’t a thing), left-right step-ups in the shelter, hand release merkins at the flag. Partner up, one partner runs The Pickle, one partner does irkins, dips and derkins. [Read More]

Q School

Posted on February 18, 2021 | 5 minutes | 964 words |

First, let me start with what we did NOT do. I got a little flustered right at the start as I was introducing myself to Backporch only to realize that it was already 5:45 on the ol’ Garmin. You can’t be tardy to Q School! Let’s Go! So here’s what you missed… a quiz about the formerly most famous Q of them all. Q Nowadays the anonymous Q is probably more famous but for men of a Meh-generation… and of a particularly nerdy disposition… this guy was the man! [Read More]

2 Years & Counting

Posted on January 7, 2021 | 1 minutes | 168 words |

15 HIM joined YHC in my 2nd Anniversary of F3 Starting with disclaimer and pledge We plant, grow and serve these groups to Warm Up with Mozy to parking lot. good mornings side straddle hops Sir Fazio Arm Circles / reverse Imperial Walkers Thang 1: Mozy to small field for 7’s group 1: wolverines + star jumps group 2: Mountain climbers + squats Thang 2: Mozy to track - Catch me if you can [Read More]

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Always On Time

Posted on November 25, 2020 | 2 minutes | 374 words |

13 men and 1 dog showed up to a flagless Claymore, but pledge allegiance to an imaginary flag and got to work. Warm-Up Mosey to the left side of the lot and circle up for various warm-up exercises, including imperial walkers (because we’re in Cary) and excluding hillbillies (because we’re not in Apex). Explain Wildcard, every time Crimson says “Wildcard!” we do five burpees. The Thang Mosey over to the tennis courts, count off 1s and 2s. [Read More]

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VQ 5 Years Later

Posted on September 22, 2020 | 3 minutes | 518 words |

47 degrees in September…yes please! 21 pax left their warm cozy beds to suffer a bit in the gloom (even 1 high schooler! William “Braveheart” Wallace Marriott IV). So here is how this Beatdown was birthed…YHC VQ’d at FOD back in May of 2015. This past month I’ve been back to FOD a couple times and was excited to see the path around the baseball fields was FINALLY finished! We used to run the mess out of that loop and it got me thinking back to the early days of FOD…which got me to look up my VQ backblast…which got me to copy it for this morning and not have to think of something new! [Read More]

Blimps at FOD!

Posted on September 8, 2020 | 2 minutes | 336 words |

With all the BRR festivities, the Q sheet was looking a little empty a few days ago so YHC decided to grab the open spot at the original West Cary workout location, Thomas Brooks Park. In 2017 there were two Tuesday options. Only two. And the other site (FWD) is basically in south Raleigh so YHC and Crimson were FOD regulars. Today was great weather, the humidity was manageable and a great group of PAX joined together for a wonderful start to the morning. [Read More]

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Heaven is a Halfpipe

Posted on August 28, 2020 | 2 minutes | 398 words |

This backblast is a little late coming as it is from my birthday Q on 8/20, but as you get older you tend to forget things. Any way, as most are aware it’s BRR season and another HIM suggested those of us running the BRR should be sure to take all the open Q slots for BRR inspired workouts. Well, one of my typical training routes goes right through HFT and from the light at Olive Chapel and Kelly Road to Kelly at Beaver Creek Commons appeared to be the perfect “halfpipe” if you will. [Read More]

FUN!!!

Posted on July 14, 2020 | 5 minutes | 1055 words |

Since this is my one year anniversary backblast I’ll start with some of the mushy stuff. It will probably be longer then the Muggo but shorter then a Callahan Christmas speech. So over a year ago my M was at a continuing education class and some guys she knew from Raleigh were talking about F3. One of them who had only gone to one workout and quit was complaining about how early it started and how many push-ups they had to do. [Read More]

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One more thing technology ruined

Posted on July 14, 2020 | 2 minutes | 333 words |

No, it’s not the encyclopedia salesman nor roosters. It’s being able to tell CW from CCW. YHC showed up at #MeasureTwice a couple minutes early and just at 5:30 began the disclaimer (see NMS) and a talk-through of the run route. My goal had been to add a few short-cuts for the Clydesdales so we could run the same route and start/finish together with a few options in between. But Franklin started getting all antsy so instead of taking it nice and slow like I would have done normally with someone so clearly not in control of their faculties, I rushed through things. [Read More]

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55/2 - Birthiversary - Chest/Bicep

Posted on July 7, 2020 | 1 minutes | 139 words |

Today we continue with Geek Week celebrating my 55th BDay and 2 year Anniversary in F3. 17 endured chest and biceps plus a few walkers. When all was said and done, including all exercises, we did 174 merkins and 80 rock curls. Way to go men! Warm up Good morning Fazio arm circles, overhead clap, seal clap 10 CFM Merkins 5+5+2 Burpees Thang 1 - Ladder work Starting point - 10 Merkins 1st light- 10 Hand release merkins 2nd light- 10 Big rock Curls 3rd light- 10 Small rocks side curls 4th light- 10 Small rocks chest flies 5th light- 10 Inchworm merkins Thang 2 - 5s on the hill [Read More]