45 Minutes of Side Plank Star Crunch

 Posted on December 12, 2019  |  2 minutes  |  264 words  |  

Well who is that barreling in at exactly 5:44 am to West Cary’s best AO on a Thursday morning? It’s Trike with the flag, of course. Nevermind he lives like 2 minutes away. No FNGs, the Pledge is pledged, the mission of F3 is recited, and off we go. Warm Up 2 laps around the parking lot, then circle up for SSHs, Moroccan Night Clubs, Steve Earles, Plank Jacks, and CF Merkins. [Read More]
biner  bogo  clementine  dirty-bomb  dr-evil  ezekiel  goose  gump  hi-liter  ma-bell  pbx  pigeon  pivot  red-ryder  trike 

Cinder Block Pyramids

 Posted on November 27, 2019  |  3 minutes  |  454 words  |  

I wanted to make this one brutal so I scoured through F3 Greenwood’s IronPAX challenges and merged a few of them together to come up with this. While I was at my work/geek convention (i.e. KubeCon) in San Diego I ran through this workout at the hotel with a 30lb kettlebell (the heaviest one they had unfortunately). In short, it sucked, but do-able. So I grabbed all of the cinder blocks and two spare KB from Hell’s Bells the night before. [Read More]
16-steves  biner  cataracts  chianti  chicken-little  deuce  freebird  hamm  hotty-toddy  monkey-nut  pbx  puddles  qwerty  ramsay  red-ryder  schlitz  slappy  sooey  sour-mash  sub  term-paper  the-joker  theismann  torpedo  track-star  triple-lindy  yahoo 

OK, Boomer

 Posted on November 12, 2019  |  2 minutes  |  270 words  |  

Google it, if you have to. I did. Hint: it has nothing to do with Oklahoma. 19 PAX + 1 for EC only showed up at a damp and gloomy FMJ as Carpex Respect Week rolls on. Seems like an appropriate week for one of our Respects to ask, “Hey! Can you just tell me what ‘OK Boomer’ means so I don’t have to look it up?” In the meantime, we did do some exercises: [Read More]
biner  bogo  build-a-bear  burt  callahan  cool-beans  doogie  flip-flop  gtl  i-pity-the-fool  largemouth  michelob  orphan  parker  pbx  pet-sounds  red-ryder  squatter  sub  wonderbread 

One Year - You get a clock!

 Posted on October 29, 2019  |  2 minutes  |  270 words  |  

One year ago I showed up to Apex Nature Park on a Monday and asked some guy named Disco Duck if this was the “workout group.” A couple of days later I’m running laps next to a dude with a monkey taped to his crotch. To try and sum up even just one year of highlights and memories would be a muggo sized feat. The current task at hand is to provide a worthy beatdown to the 32 PAX that chose to grace FOD on a beautiful Tuesday morning. [Read More]
banjo  beaker  betsy-ross  biner  brosef  buzz-lightyear  claven  clementine  dirty-bomb  ezekiel  goose  gump  hi-liter  hotty-toddy  kilmer  lawn-dart  liverpool  ma-bell  mai-tai  moped  pbx  pigeon  pivot  scarecrow  sky-blue  sooey  spit-shine  swag  the-commish  the-departed  trike  two-factor 

Wolverines at Wolverine

 Posted on October 28, 2019  |  2 minutes  |  415 words  |  

We are in the final two weeks before YHC moves out of Carpex and over to Raleigh and so I decided to Q as much as I could before I leave. Stop number 1 on the farewell tour was the darkest AO in all of Carpex and also an AO that YHC had only been to 2 previous times. My tiredness from just running the Tuna 200 Relay over the weekend, the darkness, my lack of familiarity with this AO, and trying to rest the legs keeping this more of a Limited Run style workout, led YHC to Q a little bit of a less organized beatdown. [Read More]
banjo  biner  build-a-bear  disco-duck  ezekiel  goose  hello-kitty  hi-liter  i-bea  lawn-dart  liverpool  ma-bell  one-four  pavarotti  pbx  peeping-tom  pet-sounds  pivot  schlitz  sooner  the-commish  torpedo 

DORA Figure Eight

 Posted on October 22, 2019  |  2 minutes  |  381 words  |  

QIC: Gibraltar Date: 09/20/2019 After 7 years of not exercising in a disciplined way and with only one month of training with F3, Pivot told me if I would like to be a Q. At the beginning it sounds to me very challenging, to lead the workout with people who are really in good shape but I did not want to miss the opportunity and thanks to Torpedo I was able to schedule my Q for the last day of the VQ week. [Read More]
bartman  beaker  biner  build-a-bear  doogie  earhart  geek-squad  gibraltar  gibralter  gtl  hi-liter  kermit  krusty  largemouth  ma-bell  mccants  michelob  old-maid  one-direction  one-four  parker  pbx  red-ryder  schlitz  skipper  snots  spit-shine  steak-knives  the-departed  theismann  torpedo  trike  triple-lindy  wonderbread 

Ladder of Unknown Height

 Posted on October 18, 2019  |  3 minutes  |  483 words  |  

QIC: Parker Date: 10/18/2019 PAX (bootcamp): Largemouth, Torpedo, Sooner, Snots, One-Four, Biner, PBX, Gibraltar, Michelob, Big Red, Doogie, Parker. PAX (Ruck): The Departed, Ezekiel, One Direction, WWW, Bartman, Geek Squad. 12 bootcamp PAX and 6 Ruckers gathered in the 43 F gloom at Gran Torino. Last time I Q’d at GT was BRR Friday, and hi-tempo bootcampers were slim. Happy to see a slightly larger group this time. WWW had a look in his eye about the planned Rucker Q, so all PAX were on edge. [Read More]
bartman  big-red  biner  doogie  ezekiel  geek-squad  gibraltar  largemouth  michelob  one-direction  one-four  parker  pbx  snots  the-departed  torpedo  www