meatloaf

A few weeks ago I wore my “Where the Heck is Ausfahrt?” shirt when I posted. And HIM Ausfahrt was not there. This prompted some to speak with a German accent… which eventually led to Hans and Franz and “Pumping You Up”. What better theme for a workout than to play songs about girls and get pumped with kettle bells? With my Ausfahrt shirt on and music paused for the pledge we began. [Read More]

This will be YHC’s 5th BackBlast written in the last 2 weeks. I’m beginning to understand now why some PAX are not a fan of writing them or choose to routinely skip writing them. YHC, Schlitz, and Joe Smith showed up early to get over 3 miles of EC in. It was Schlitz that also pointed out a used DNA Cocoon on the grounds of SWW. Warm Up No FNGs, disclaimer (sort of), pledge. [Read More]

46 degrees, the worst. Not cold, not hot, impossible to dress for. Yet twenty men showed up to Grace Sovereign Church this morning looking for a beatdown under these oppressive conditions. Warm-Up Mosey around the parking lot and circle up for hillbillies (because we’re in Apex), Sir Fazios forward, overhead seal claps, Sir Fazios backwards, copperhead squats and Good Mornings. The Thang Find the car with the GG’S GRAN vanity plate and grab two bricks from the trunk, and overhead carry across the street to hill for elevens, brick-yo-bodies at the bottom, squat thrusts at the top. [Read More]

Two years ago I was introduced to F3 and it has become one of the top 10 most impactful relationships on my life to include all people and organizations I have been a part of. You HIM have encouraged and spurred me on to be more in all three Fs than I could have ever imagined becoming. It is with a heart of gratitude that I embark on this week of 7 Qs as I hope to give back to those who have given to me and encourage those who are just beginning their f3 journey. [Read More]

15 PAX gathered in the POGL for YHC’s final Q in Apex. Two still to go next week in Cary before I ship up to Raleigh. This was also YHC’s second time ever Qing a limited run workout. After a painful outing at Rush Hour last night, I knew this was going to be a challenge! No FNGs. Disclaimer. Pledge. Warm Up Walk over to the parking lot immediately adjacent to the flag and circle up for the following exercises: [Read More]

0530 with one PAX who will remain nameless skating in just in time. YHC reminded everyone this is a weighted workout so be careful with form, and don’t hurt yourself. Started with a parking lot mosey followed by the pledge of allegiance. Warmup: Good Mornings Imperial Walkers Sir Fazio Fwd Seal Clap Sir Fazio Reverse Runners stretch Pigeon Stretch 10 standard merkins 5 McKenzie Merkins (Upward Dog) Thang 1: Kettle Bell Tabatas 15 count of KB swings immediately followed by KB merkins x 4 10 count KB squat and press followed by mountain climbers x 4 8 count KB curls followed by tricep extensions x 4 Thang 2: Battle Rope Team Crawls and Circle of Death Split into Two Groups - Transition once everyone has done burpees on the Yahoo Gobble. [Read More]

It was an honor to be at the original location of Coffee with Oofta, Joe with Joe this morning. I arrived to find the pax milling about in the gloom, including Bayonne’s father, Whippersnapper who I later learned was celebrating his 77th birthday in the gloom. Lots of time help for this Q who prefers to lead without wearing a watch. Oh well, 545 ish - and we were off for a quick lap and a circle for - GM, Hill billies, Mountain climbers, SSH, Sir Fazios and then off again to the pavilion. [Read More]

Like clockwork my birthday came again this year. It has happened every year around this time for as long as I can remember. But I am a good sport so I picked up the Q at finest kettlebell workout on a Monday in Carpex at a church parking lot. I had an odd bout of Q nerves and sleeplessness the night before so when I overslept and subsequently rolled into HB one minute before start I knew it was going to be a productive morning. [Read More]

Started off with Pledge of Allegiance Welcome new FNG Nate Turned on the Tunes to a Get the Led Out playlist. Hermes was not amused and requested some of the new and trendier Boy Bands. Out of luck Warmarama Good mornings 10 Side Straddle Hop 15 Hillbillies 15 Fazio Arm Circles 10 each direction Air Squats 15 Runners Stretch – 10 count each side Squat hold- 10 count Merkins-12 Thang 1 [Read More]

AO: Tortoises Date: 10/2/2019 PAX: Yogi, Roasters, Half Back, Meatloaf, Traffic Cone, Ausfarth, Ezekiel, Five Hole, Hotty Toddy (H), Crimson, Lawn Dart, Puddles, Rooney, Sega (HH), Wahoo, Shipper, PBX, Intimidator, Johnny Utah, Biner, Go Cart, The Departed, Ashbury (HH), WWW Tortoises is a great AO because it caters to all HIMs. This was high intensity with no 10 count rest. I had a plan coming to the workout but it had to be modified because of the high number; >20 (24 to be exact). [Read More]