Anything for a Q-zie

 Posted on August 20, 2019  |  2 minutes  |  215 words  |  

While perusing our beautiful Q-sheet, looking for a spot to q and remembered I had never Q’d FMJ and there was an open spot and you get a koozie. I mean when stars align you go with it, even if you don’t have a theme ready to go. Everyone gathered in the parking lot, trying to stay away from the problematic traffic coming in. Disclaimer for the Pax/FNGs and we’re off. [Read More]
16-steves  arm-band  bad-company  blueprint  chicken-little  crash  dupont  garfunkel  gibraltar  glow  ham  headroom  i-pity-the-fool  iceman  imp  look-out  one-four  parker  pivot  prodigal  red-ryder  shipper  shut-in  snots  stella  sub  the-commish  the-joker  water-wings  yahoo 

5 Rounds with Jack Webb Burpees

 Posted on August 10, 2019  |  2 minutes  |  385 words  |  

Date: 8/8/19 PAX: Deuce, Freebird, Garfield, Imp, Kermit, One Four, Orphan, Prime, Rooney, Skipper, Sub, Traffic Cone, WWW, Life always comes at you where you just feel worn out but you keep trudging along. Then you do an F3 workout and it starts the day off right to get you through those times. Life is a blessing but it can pass you up if you do not take deep breaths to clear the cobwebs to see clearly. [Read More]
deuce  freebird  garfield  imp  kermit  one-four  orphan  prime  rooney  skipper  sub  traffic-cone  www 

How’s Your Grip Strength?

 Posted on August 10, 2019  |  1 minutes  |  213 words  |  

Pre-Blast 9 at #ao-sat-thegreenmile on a glorious Saturday morning in NW Cary for 6.9 miles of solid work. The Warmup Pledge of Allegiance at the flag. 1 mile warmup run around the school to the north entrance. Circle up for: GM, WM, Calf Stretch, ‘Mericans, extended Plank Series. The Thang Esau’s Death March: Form one line. As a team, mosey forward. Last man stops to perform one Burpee, runs taps the last man in line and continues to the front of the line. [Read More]
disco-duck  hi-liter  i-pity-the-fool  old-maid  one-four  red-ryder  snots  sub  theismann 

Exicon ABC

 Posted on August 7, 2019  |  1 minutes  |  200 words  |  

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]
badlands  banjo  build-a-bear  burt  carvana  chanticleer  compound-w  flacco  flip-flop-thats-singular  gtl  hello-kitty  hermes  hi-liter  hotspot  largemouth  liverpool  ma-bell  mccants  nature-boy  old-maid  ollie  one-four  pierogi  press-on  repeato  ripcord  saban  sabre  schlitz  shut-in  skipper  smokey  snots  spit-shine  swag  term-paper  the-joker  two-factor  wonderbread  wrench 

What goes UP, must get STRONGER

 Posted on July 20, 2019  |  2 minutes  |  263 words  |  

YHC arrives early to get in EC run, but not feeling it, opting instead for community service and picking up trash at the skate park. Anyone want a cooler? No FNGs, met Mud Buddy, good to see Lookout drinking the Kool Aid, Garfield leads us through the pledge, gloves are optional, we’re off. Run, not mosey, to Jones Carey Park with stop on the way to warmup with various exercises including pigeon stretch. [Read More]
banjo  garfield  honeycomb  imp  lookout  mud-buddy  one-four  orphan  rooney 

FEW-kway

 Posted on July 19, 2019  |  2 minutes  |  283 words  |  

19 PAX, including some strong mother-ruckers, gathered round the flag at Green Hope Elementary in search of their morning Fs. It was a chatty group, so while the ruckers headed off on their journey, the rest of us moseyed around the trail to the other side of the big athletic field. But first, Hi-Liter met the challenge of reciting the mission of F3. The disclaimer was referenced, and allegiance was pledged. [Read More]
angry-elf  banjo  bartman  biner  chanticleer  freebird  gtl  hi-liter  katniss  largemouth  liverpool  michelob  one-four  pivot  prodigal  red-ryder  skipper  trike  www 

The Freedom Trail July 4th Convergence

 Posted on July 5, 2019  |  3 minutes  |  572 words  |  

@Qwerty, @Red Ryder and YHC met last week to plan the 2019 July 4th Convergence hoping to create something special. Our goal was to keep the PAX together in order to preserve fellowship and maybe a few exercises in-between. The disclaimer was disclaimed, the F3 Mission was delivered and Whitney Houston’s Star Spangled Banner put the PAX in a USA state of mind that included a Fly Over courtesy of Delta. [Read More]
augmented  banjo  bartman  big-red  biner  bluewater  build-a-bear  captain-jack  carvana  cataracts  chanticleer  chicken-little  clementine  coney  crimson  deuce  disco-duck  earhart  ezekiel  garfield  geek-squad  grayson  greenbow  hamm  hanging-chad  headroom  hermes  hi-liter  honeycomb  hot-spot  hot-toddy  how-how  jigglypuff  joe-smith  kermit  kitty-litter  lights-out  madoff  michelob  mufasa  nerf  olay  one-four  orphan  ozone  pierogi  pigeon  pivot  press-on  qwerty  red-ryder  riptide  roasters  saban  short-circuit  skipper  slappy  smokey  snots  soccer-mom  sooey  sour-mash  spice-girl  spinal-tap  squatter  staubach  tecumseh  the-commish  traffic-cone  triple-lindey  two-factor  whirlie  wild-beaver  wkrp 

Shoulders - need I say more...

 Posted on July 2, 2019  |  1 minutes  |  98 words  |  

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]
biner  bogo  chinese-downhill  clementine  ezekiel  five-hole  geek-squad  goose  hi-liter  kilmer  liverpool  one-direction  one-four  pbx  peeping-tom  pivot  roasters  rooney  sky-blue  spit-shine  trike 

So String Theory says there are multiple dimensions, but nothing about Pearls

 Posted on June 29, 2019  |  2 minutes  |  392 words  |  

“It’s strange how pain marks our faces, and makes us look like family.” - The Green Mile - Beautiful weather this am as the pax roll in. Everyone is early, lots of fellowship. No FNGs but a new face for YHC, well, somewhat new. Hank Williams Jr [hate] was first named 3 years ago at DZ, YHC hasn’t seen him since. Enough reminiscing, grab your gloves, let’s go. 6.25+ mile loop Pearls on a String. [Read More]
airbag  banjo  biner  coney  hank-williams-jr  honeycomb  i-pity-the-fool  michelob  old-maid  one-four  pbx  pivot  snots