Lexicon STU

 Posted on February 24, 2020  |  1 minutes  |  118 words  |  

Good morning ! A dozen (well 11 until we saw this lonely dude doing squats on the side of the road..yes, it was Build-a-Bear) showed up this morning to endure Lexicon STU…though ran out of time one of the few U exercises in the Lexicon. Welcome Gary Allen - now called Beavis. Warm up “Sweet” God Morning Sixteen - Squats Sixteen - SSH Sleeping Hillbillies Thang 1 Seven Times Two around The Track Sumo Squat at one end x1-7 T Merkin x7 at middle Smurf Jack at other end x1-7 Thang 2 [Read More]
big-red  build-a-bear  duece  geek-squad  headroom  kermit  loom  one-four  pivot  the-commish  torpedo-torpedo 

Lexicon P, Q, R

 Posted on February 11, 2020  |  1 minutes  |  114 words  |  

16 PAX for a rainy day workout. Some for a run while some had to endure Lexicon P, Q, R. Welcome FNG Daniel - now called Shrubbery. Pledge Prisoner Indian Ran to lower parking lot. Warmup 10 Peter Parker 10 Plank Jacks 10 Prisoner Squat 10 Randys 10 Red Bull Smurf Jack Thang 1 Quadraphilia - 2 light poles backwards, 5 Prisoner Squats, 1 light pole forward, 5 Red Bull Smurf Jacks, Repeato Thang 2 [Read More]
beaker  bogo  clementine  ezekiel  five-hole  franklin  geek-squad  gump  nature-boy  parker  pivot  shut-in  sky-blue  spit-shine  trike 

Wolver-bata

 Posted on February 10, 2020  |  1 minutes  |  90 words  |  

22 men decided to start their week off right at Wolverine, where we attempted to force our collective Garmin watches to register some anaerobic benefit of a workout while logging few miles for my recently-post-long-run knees. And we succeeded with a custom-built Tabata-timed work out featuring only ONE thang, repeated three times. Each exercise was 45-seconds AMRAP, with 15 seconds to transition onward. Hand-release Merkin Flutter Squat Australian Snow Angel [Read More]
big-red  biner  clementine  free-lunch  geek-squad  gump  headroom  hi-liter  honeycomb  loom  ma-bell  one-four  parker  pbx  pierogi  pivot  red-ryder  shoe-horn  snots  sub  the-commish  torpedo 

You Get a Rock, You Get a Rock, EVERYBODY GETS A ROCK!

 Posted on February 5, 2020  |  2 minutes  |  415 words  |  

YHC continued my tour of the West Carpex AOs that started my F3 career with a trip to Field of Dreams. This trip was bound to be a good one with the plethora of choices the Q has at their disposal, and I hope the PAX got exactly what they paid for with their expensive F3 membership. Warm-up: YHC noticed that the PAX were quite happy to see one another this morning, because the mumblechatter was on point to start. [Read More]
airbag  badlands  bogo  clementine  compound-w  dirty-bomb  doogie  dr-evil  ezekiel  five-hole  franklin  gump  headroom  hermes  kilmer  liverpool  nature-boy  old-maid  parker  pigeon  pivot  shut-in  sidecar  spit-shine  term-paper  trike  two-factor 

South Of The Border

 Posted on January 17, 2020  |  2 minutes  |  399 words  |  

YHC started posting at Flying Circus when I first joined F3 in March of ’19, since moving the Durm’ I have not been back to post with Carpex but on a couple of occasions. My new year’s resolution is therefore to post and Q some of the Carpex AOs in WCary. Warm-up: 5 GM Cadence, 10 Windmills Cadence, 15 Side SHUFFLE Hops (Side Straddle Hops just sounds weird), 20 Mtn. Climbers [Read More]
badlands  beaker  bedpan  clementine  dirty-bomb  dr-evil  ezekiel  five-hole  geek-squad  kilmer  lone-ranger  nature-boy  one-direction  pigeon  pivot  swag  the-commish  trike  wreck-it-ralph 

The Indy 500

 Posted on January 15, 2020  |  3 minutes  |  457 words  |  

Preamble YHC was thinking about what to do when a post on some social media site or another fell into my lap talking about the Indy 500, something someone from Indianapolis had brought to the PAX to Minneapolis. Well, well, well. Not above shameless mimicry, I had me the makings of a Q The morning started with a pre-blasted EC run as well as the do-not-call-it-Vesper run at 0510. The czar of calf sleeves hisownself, Beaker, joined YHC for the standard end-end EC run while 4 elites took off for the West Cary hinterlands, not to be seen again until COT all sweaty and bloody nippled. [Read More]
beaker  bedpan  bogo  dirty-bomb  doogie  dr-evil  geek-squad  goose  gump  kilmer  ma-bell  nature-boy  pbx  pivot  sky-blue  swag  the-u  training-wheels 

Figure 8 and some healthy competition

 Posted on January 10, 2020  |  1 minutes  |  104 words  |  

Who doesn’t love to get pushed by their brothers? 16 HIM pushed and pulled each other along at GT. Warm-up: Mosey to the greenway parking lot for some cadence-counted Good Mornings, Hillbillies, Calf stretches, Merkins, and Side Straddle Hops. Thang 1: Burpee-intervals, with the winner of each interval earning the chance to rest and pick up the six. But mostly we saw Beaker’s back. Then a group run to the figure-eight flagpole. [Read More]
beaker  chanticler  clementine  crusty  ezekiel  five-hole  gtl  hi-liter  largemouth  michelob  one-four  pivot  squatter  torpedo  trike  wonderbread 

Ultimate Frisbee!!!!!

 Posted on January 9, 2020  |  2 minutes  |  214 words  |  

After seeing a post about starting up a sports AO, I was inspired to lead an ultimate Frisbee workout. Luckily I own an LED Frisbee, so we can play in the dark, add a few glow bracelets for team identification and were good to go. After gathering in the parking lot and a pretty poor recitation of the disclaimer for the FNG, we mosey to the frozen tundra of flying circus. [Read More]
5-hole  badlands  bedpan  clementine  dirty-bomb  doggy-paddle  franklin  geek-squad  gump  kilmer  nature-boy  one-four  pickles  pivot  sky-blue  spit-shine  the-u  training-wheels  trike 

12 months & counting

 Posted on January 6, 2020  |  1 minutes  |  57 words  |  

19 HIM celebrated my 1-year anniversary of joining F3.

  • Pledge of Allegiance
  • Mozy around church pickle

WarmUp

  • Side Straddle Hops
  • Sir Fazio Arm Circles
  • Good mornings

The Thang: Modified 11’s… now called 12’s. Consisting of:

  • The Wolverine Burpee
  • LBCs

Total distances: ~3.5 miles (with pickle)

Mary

  • Box Cutters
  • Low Slow Flutter

Have a Nice Day & COT

badlands  bogo  build-a-bear  crusty  dr-evil  earhart  franklin  geek-squad  loom  mabell  nature-boy  one-four  parker  pbx  pivot  rooney  sky-blue  spit-shine  the-commish 

Miles and Merkins

 Posted on January 4, 2020  |  3 minutes  |  558 words  |  

Preamble Last time I signed up to Q Gran Torino, there were some shenanigans. I felt bad about pulling the wool over the PAX’ eyes with that masterful switcheroo in our annual Ninja Q Swap. So when I saw the opening on the Q sheet right after New Year’s I jumped on it to make amends. The pre-blast was apparently just ominous enough that a couple of PAX decided to ruck instead. [Read More]
bartman  biner  chanticleer  ezekiel  ghost-pepper  gtl  gump  largemouth  ma-bell  mate-churham  michelob  pivot  shut-in  toothless  torpedo