Skip to My Lou, Birthday Merkins, and Name Your Karaoke Go-To Song (because your life may depend on it)

 Posted on February 4, 2021  |  2 minutes  |  354 words  |  

It’s a good day when you can get 14 HIMs posting to an AO when the temps dip below 0 C. That was the case this morning, so will need to keep moving. Warm Up Following the the standard disclaimer and signing of release forms, mosey to the parking lot at the baseball field. Standard warm up consisting of SSHs, Good Mornings, Steve Earles, Sir Fazio arm circles, Grundle stretch, calf stretch, and 25 Merkins. [Read More]
blue-and-out  hamm  honeycomb  i-pity-the-fool  imp  intimidator  lucky-charms  one-four  orphan  pet-sounds  red-ryder  rock-lobster  silver-fox  water-wings 

463'

 Posted on January 28, 2021  |  1 minutes  |  48 words  |  

This BB only exists so that some eager Q can post a bigger number in the header.

In the meantime, six runners and one rucker posted in the snow and did their best to over >4.5 miles and >450'.

COT: 7 fantastic dudes three some snowballs at Selfie-Liter

banjo  hi-liter  kermit  lucky-charms  parker  pierogi  prodigal 

Killa Beez

 Posted on January 22, 2021  |  2 minutes  |  419 words  |  

Taking the Bounty Hunters creed for the first time so I had to show up strong, right? Harnessing inspiration from a few classic Wu-Tang Clan songs and some old IronPAX legendary exercises, I crafted together 45 minutes of what I hoped would be a challenge for the PAX. To add icing to the cake, quite a few of those in attendance were already complaining about what Triple Lindy did to their rear-ends the day before. [Read More]
big-red  blue-and-out  chicken-little  clockwork  deuce  garfield  hamm  henny-penny  honeycomb  i-pity-the-fool  imp  lucky-charms  one-four  orphan  ramsay  red-ryder  silver-fox  sooey  water-wings 

Time is relative

 Posted on January 19, 2021  |  2 minutes  |  285 words  |  

We started within the 5:30 minute window. Side Straddle Hops Good Mornings Tin Soldiers - (yes those hammies were tight) Sir Fasio Arm Circles (forward) Overhead claps Sir Fasio Arm Circles (backwards) Merkins (no recover) Calf Stretch - one side only Mountain Climbers Now the other Calf Stretch More Merkins and then Recover Mosey to Apex UMC lot and split into 3 groups for stations as groups Station 1 - Squats [Read More]
16-steves  coxswain  hamm  henny-penny  lucky-charms  open-concept  ramsay  rock-lobster  saban  short-circuit  slim-shady 

Agility City (and Nose Breathing)

 Posted on January 15, 2021  |  3 minutes  |  618 words  |  

Seriously, Gran Torino has gone to pot. Remember when some of the PAX joked on Slack that DangerZone needed an overhaul. “Make DZ Great Again”, the PAX said. But it was a joke. Gran Turdino is in a downward spiral. For real. It’s out of whack and in need of repair. In short, they needed me to Make GT Great Again, and that’s exactly what I did. Honestly, I didn’t realize how whack Gran Turdino had become. [Read More]
bartman  chanticleer  coxswain  denali  flip-flop-thats-singular  gtl  lucky-charms  ma-bell  michelob  torpedo 

Boy Band Tour 2020

 Posted on December 12, 2020  |  10 minutes  |  1929 words  |  

Some call it a shield lock. When a group of HIMs connect and strengthen their relationships through accountability, both in F3 and in life, and push each other to be stronger and better in all phases – physical, mental, social and emotional – again, in F3 and in life. Sometimes these shield locks form as a result of F3 and its ability to bring like-minded, positive HIMs together that want to be pushed and held accountable. [Read More]
16-steves  chicken-little  hamm  henny-penny  lucky-charms  short-circuit 

Hi Liter, "All Running" YHC, "I don't think so"

 Posted on December 3, 2020  |  1 minutes  |  85 words  |  

First Thursday of the month is a running workout, yeah i missed that one. Pledge, head to White Tiger for warm up. SSH and various stretches. Pre Thing. 75% to James Jackson, 10 Merkins, run back, 20 backwards lunge. Thing. At the creek on Maynard, 75% to Weatherstone, 10 Merkins, run back, 20 backwards lunge or 10 low squats - alternating; 7 round trips. Return to flag, 50 four count LBCs. [Read More]
banjo  denali  grease-monkey  hi-liter-2  lucky-charms  prodigal  wonderbread 

little bit of the POGL Goodness

 Posted on November 24, 2020  |  1 minutes  |  122 words  |  

Pledge Mozy to church circle up for warm up (SSH IC, Imp Walker IC, Merkins, Mtn Climbers, Plank Jacks) Thing 1 grab yourself a softball/melon sized rock circle back up and drop it quick mozy around the church Circle Up & Squat Hold for the six Plank hold 1 arm reverse fly with rock Plank hold Skaira with rock held high Circle Up & Squat Hold for the six Standing Rock raise side [Read More]
big-red  chicken-little  chipper  clockwork  decal  hello-kitty  henny-penny  honeycomb  imp  lucky-charms  pet-sounds  ramsey  short-circuit  silver-fox  snooki  the-joker  track-star  yahoo 

Grundle-Dusting Comes to Cary (the Baby It's Cold Outside edition)

 Posted on November 18, 2020  |  2 minutes  |  359 words  |  

YHC made his virgin voyage to Whoville this morning. First time ever, and I have the Q. What could go wrong? First of all, I apparently park at the other end of the parking lot from where the flag is typically planted. Not that anyone would know, since the pin drop is in the middle of the school building. Once we figure this out, and the clock strikes 0530, there is a disclaimer given and the pledge is pledged. [Read More]
beaker  clementine  entitlement  flenderson  high-school-musical  lucky-charms  one-direction  overflow  pitchfork  pivot  pom-pom  red-ryder  repeato  trident  trike  yippee-ki 

Double Nickels for the Triple Nickel

 Posted on November 13, 2020  |  3 minutes  |  435 words  |  

I had originally signed up to Q Half Dome a few weeks ago but had to postpone so I was excited for my first Q here. Usually the hunting grounds of the beige bro tribe, they were nowhere to be found this rainy Thursday. But what we did have was a small and mighty group who came to work. And work they would do. Warm-Up We splished and a splashed our way down Castalia to the second calming circle for a couple of warm-up exercises to, of course, include merkins. [Read More]
biner  lucky-charms  ma-bell  pbx  prodigal  saban  viewmaster