ma-bell

43 in attendance. 3 Ruckers, 16 Bootcampers, bunch of runners including those that ran the Maynard. What a way to start off “hump day”…in the doom and gloom of SNS. I am starting a series called Exicon ABC. We will be using exercises from those three (or sometimes 4) letters of the alphabet until we complete the alphabet. Today was ABC. Warm up Abe Vigoda Alternating shoulder taps in a plank position Annie (Arm circles from a plank position) Thang 1 [Read More]

A few days ago on ye ol’ Slack, YHC saw a cry for help across the chatter-sphere. A stomach bug of some sort was taking out the Slappy family and the FMJ Q was up for grabs. Sensing a distinct gap in my koozie inventory, YHC jumped in. As many of you know, Tuesdays are an infrequent post for me so while the kids are out of school and camp-less, might as well take advantage! [Read More]

It’s well known in Carpex how if you want to get on the Q sheet you need to plan ahead. So, that is exactly what YHC did when signing up for various Qs throughout the year. However 22 days ago YHC fell off his bike, was taken to the ER, and messed up his shoulder pretty bad. After having to give up 2 of my Qs since then, it was time to get back out there! [Read More]

For weeks - WEEKS! - I’ve been trying to get these East Caryites to do some EC pull-ups. The response? “We only run over here in East Cary, Ma Bell. Take your pull-ups and shove it.” I might be paraphrasing, but the result was the same nonetheless: no ECPs at FWD. Fast forward to Sunday. Headed back from the lake, I’m checking out the Q sheet when I notice a blank at FWD. [Read More]

When: 07/17/19 QIC: Pet Sounds Clemintine, 5 Hole, Pivot, Kilmer, Trike, Swag, Mozart, Badlands, Big Red, MaBell, Spitshine, Doogie, & Perry Warm up - Mozy the parking lot to pick up a late arrival Trike, then down the road. SSH, Stretching, Burpees. Thang 1 Hills Repeats - Bottom Palma Horse 10x Over/Back, Top 20x American Hammers over/back Thang 2 Stairs to the Track/Field - Top/Bottom 5 burpees, each landing 20x Squats Thang 3 [Read More]

17 Pax were out and ready for a solid beatdown. Partially true. Their were 17 pax there. But what started out as a fitness test quickly turned into a fellowship-pace-fitness-test-cluster. But that’s what F3 is about. It’s more than a workout and sometimes the workout is secondary to just being out there in the gloom with your bros. We got in a great beatdown, thanks to Callahan’s 3yr old “fitness test” he created but most of all we just had fun. [Read More]

This is the second Q for YHC, feels good to be leading again. If good things come in 2’s it must be twice as good to get 4. . . so let’s go with that Let’s Go - 4.1 Disclaimer Pledge Mosey around the parking lot to the front of the church I bet it’s like four 10ths of a mile. . . Circle Up - 4.2 Four rounds of 10 stretches, 15 merkins, and 20 side straddles hops Round1: Good mornings, standard merkins, standard side straddle hops Round2: Abe Vigodas, diamond merkins, smurf jacks Round3: Cotton pickers, ranger merkins, seal jacks Round4: Chinooks, wide grip merkins, red bull smurf jacks (yes it’s in the exicon. [Read More]

3 guys did some ECP or something b/c they think South Cary couldnt handle it. I think it started at 5ish. 5:45 - “Disclaimer” was stated, literally. Follow me, the path around the ball fields is closed, like with a fence closed in case you were wondering. Do some penalty burpees for YHC not knowing this. Jog over to the nice soft field and circle up for some warm up stuff. [Read More]

As YHC walked around the pax, he noticed a few new faces. Welcome F3 Mozart and his relocation to Carpex from F3 Greensboro. Kotters to 5 Hole. Good to meet CRO and Perry. No FNG’s, Sky Blue led us in the Pledge of Allegiance. Start your Stravas, we’re off. Mosey to the bottom of the hill intersection for various warm up exercises including Nature Boy led good mornings, in absolutely perfect cadence! [Read More]