liverpool

B-day Q-Week Begins!

Posted on April 22, 2019 | 2 minutes | 345 words |

As I reflect on the year that has been and prepare to celebrate the completion of my 58th trip around the sun, I busted out the music from the decade of my birth and started the beat downs. Warm-ups The mission, disclaimer, and pledge were recited. There were no FNGs. We ran from the flag to the top right parking lot listening to Aretha sing “Respect” where we circled up. Warm-ups consisted of Side Straddle Hop, Good Mornings, Imperial Walkers, Sir Fazzio Arm Circles, Merkins, and Plank Calf Stretch. [Read More]

Happy Masters Watching

Posted on April 11, 2019 | 1 minutes | 19 words |

20 studs did some balls to walls and stick work at BO…fine weather this am…enjoy it now…happy Masters watching!

Shakin' & Stirrin'

Posted on April 10, 2019 | 2 minutes | 390 words |

Warm & beautiful morning in Cary’s Bond Park for Shaken not Stirred – great group of hard workin’ men too! It was my pleasure to lead such a group & I thoroughly enjoyed it! No FNGs, only familiar faces. Started with the pledge & moved out to a close-by parking lot. The group was informed that this is F3 – modify as necessary! We rolled into: The Warm Up Circle up for SSH, good mornings, windmills, cotton pickers, calf-stretch merkins, mountain climbers, etc. [Read More]

An AB-solutely pollen free beatdown.

Posted on April 8, 2019 | 2 minutes | 229 words |

There was no visible pollen at Wolverine on a warm and sweaty Monday morning. There were however 20 PAX passing on the left and hitting the six for an ab-solutely splendid morning! Warm-up: Pledge and wait for a just-a-few-seconds late Parker….10 burpees OYO and wait for just-a-few-seconds later Sky Blue…..plank hold, half way down. Hold up some arms, hold up some legs….okay let’s go! Brisk mosey to DDMS, circle up: SSH Calf-stretch merkins, switch Prisoner Squats The Thang: [Read More]

Reflection Rock

Posted on April 5, 2019 | 2 minutes | 363 words |

Good morning. YHC was on the Q sheet, then Pickles asked for it for his anniversary, then Pickles had a tooth fall out or something, so I’m back baby. Fresh off a fulfilling, yet taxing, 30-minute block for #F3Pray24 and I was ready to lead the pax for a solid beatdown.Seeing 1 FNG, and taking time to mention Pray 24, a quick bow of the heads before we left the lot; pax were witnessed to a prayer + mission statement + disclaimer combo. [Read More]

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Sub's Sub

Posted on April 1, 2019 | 3 minutes | 479 words |

When the scheduled Q doesn’t show up for the workout it’s up to the site Q’s to provide the beatdown the PAX have come for. With our brother Sub AWOL, and after losing four of seven games of rock, paper, scissors to co-site Q Smokey, it was up to YHC to deliver. Warm-Up Mosey into the park, notice the batting cages, advise the PAX to remember them, perform ten burpees to aid their memories. [Read More]

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Oil Can and Meatballs Along Route 66

Posted on March 23, 2019 | 2 minutes | 396 words |

Thirteen HIM’s gathered this morning for YHC’s 1-year F3 anniversary Q. Perfect spring weather for a run around Bond Park. Warm-up: Mosey to the upper lot, circle up for Good Mornings, Side Straddle Hops, Windmills, Hillbilly’s and a few stretches. PAX in full chatter mode today with Yogi and Liverpool leading the mumblechatter, noting the Q’s rather stylish flexibility on display. Mosey to the rockpile for Thang1 Thang 1: Find an ego rock and circle up for Rock Rows, Squats, Curls, Overhead Press, Lunges and Triceps; PAX traded rocks to keep everyone honest. [Read More]

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Quando Quando Quando

Posted on March 22, 2019 | 2 minutes | 416 words |

Hermes 3rd f3aversary. Danger Zone. A perfect 43 degrees. Full moon. What’s not to love? 13 of the strongest ever to grace the Carpex gloom showed up to keep Danger Zone great. Former site Qs such as Burt, Largemouth, and Callahan were not among them. Warmup 1½ times around the original pickle and circle up for an arm circle variety pack - regular, overhead, out front. Mumblechatter may have been at an all-time high at this point. [Read More]

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Kotters, Crimson

Posted on March 21, 2019 | 3 minutes | 499 words |

A lot of chatter the night before about the amount of chatter coming YHC’s way this morning. Had a nice little vanilla workout planned, but the return of our brother Crimson pulled big crowd, and most of them are big talkers. Modify as needed has a new meaning. Warm-Up Mosey over to the church entrance and circle up for side straddle hops, hillbillies (cause we’re in Apex), Sir Fazios and cotton pickers. [Read More]

Just Getting Started!

Posted on March 16, 2019 | 3 minutes | 614 words |

After some debate on which parking lot we should circle up in we stuck with the standard operating procedure for SWW. After a delivery of the disclosures to our FNG we moseyed over to the back parking lot for some warm-up. SSH x 20 Sir Fazio Forward x 11 Sir Fazio Backward x 11 Seal Clap x 11 Merkins x 15 Calf Stretch Thang 1 Next, YHC had the PAX mosey to the Baseball Field and line up facing the outfield/infield from the 3rd base line. [Read More]