pivot

Bears and Hills

Posted on December 24, 2019 | 1 minutes | 121 words |

A warm December morning with some light rain made for a perfect day at the gloomiest of Carpex’s AOs. A small but dedicated group enjoyed good company while with attempting to leave each other for a bear to eat up the hills of Park Village. Warmup: Good Morning Too-many Sir Fazio Arm Circles Seal Clap Overhead Clap Calf Stretch Runner’s Stretch Murkins Thang 1: Mosey to the Park Village Hill for hill-based Bear Runs (single file, but don’t be last in the the line). [Read More]

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]

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Murph 19 of 19 in 2019

Posted on November 19, 2019 | 1 minutes | 40 words |

Pre-Blast

12 for 19 of 19 at FOD.

The Warmup

Pledge of Allegiance at the flag.
5 Good Mornings.

The Thang

Run to the baseball field entrance and back. Murph it up at the playground.
Side Plank Star Crunches.

COT

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Double Your Pleasure with Double 7s Doubled

Posted on November 4, 2019 | 2 minutes | 322 words |

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]

Wow 2 yrs!

Posted on November 4, 2019 | 2 minutes | 336 words |

So for my 2 year anniversary I decided to take a different path than what I had originally planned. No grand theme, no week long pre blast with silly photo shops. Just show up with the pax and put together a nice little bootcamp. 10 of us gathered for the first sub 40 degree morning to date. I’ll be honest, I was a little cold. Get started with the pledge, but no disclaimer, eventually I’ll get this Q stuff straight. [Read More]

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Tight, Flowey, and Quick

Posted on November 1, 2019 | 1 minutes | 161 words |

Pre-Blast 14 speedsters at GT for 4.2ish. The Warmup Pledge of Allegiance at the flag. Small Group Indian Run up to M. Pkwy and back through the neighborhood to the roundabout in Preston Village. Circle up for 5 SSH. The First Thang Partner up. Burpee Bear Crawl around the entire circle. P1 Burpee Bear Crawls while P2 runs the same direction around the circle to catch P1. Flap jack. Continue to flap jack until you complete the circle. [Read More]

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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]

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]

Blackjack 21 – Split Hand

Posted on September 25, 2019 | 3 minutes | 607 words |

Claymore BB Date: 9/24/19 QIC: WWW PAX: Blowout, Calvin, EarharT, Frisco, Half Back, Kwik Stop, Ninjago, Pickles, Pivot, Press On, Skipper, Sosa, WWW There were some EC’ing to run and ruck. Hats off to those that participated. I was not one of them. Frisco Q shopped and chose my Q because Claymore and WWW is limited to no running. I was not expecting to hit the miles that we did but you will need to read on to know what we clocked. [Read More]

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Changing of the Guard

Posted on September 23, 2019 | 3 minutes | 459 words |

The time has come for the guard to change at Wolverine. Bogo and Pivot completed their time at the helm. They did and amazing job, continuing what Hi-Liter and Biner so graciously began two years ago. The workout and transition went something like this. Well, maybe it was a little more American. Maybe not quite that patriotic and brave. More like this. Yes, the workout today was based on the GHHS Color Guard conditioning routines which are set to music. [Read More]