pivot

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]

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]

If you want to be number one, train like you are number 2, yep, another BRR inspiration

Posted on July 3, 2019 | 2 minutes | 327 words |

No one claimed the clean gloves I picked up two weeks ago at wolverine, they are clean. Gloves are optional this morning. No new guys. Mosey to the Park Village pool parking lot to warm up with various exercises including runners stretch and pigeon pose. Recover Mosey to top of hill at the second island, on Park Village Drive. Low squat waiting on instructions: - Run to playground at bottom of hill. [Read More]

angry-elf banjo biner bogo build-a-bear honeycomb loom macho-man pbx pivot prodigal random-house term-paper the-commish torpedo trike

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]

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

Shawn's Bullpen

Posted on June 28, 2019 | 2 minutes | 310 words |

Got word that the Lowther (aka Chanticleer) Household was experiencing some sicknesses so I was ready to answer the call. Thursday 7 PM it was official, I would be running the show at GT. You know, I am the 3rd-wheel site Q there. And it has been a long time since I have Q’d, so it was meant to be. 13 gathered, 2 had on backpacks, one drove a 15 passenger van, and all where hoping to see Chanticleer. [Read More]

bartman biner bogo gtl hank-williams-jr hi-liter largemouth pbx pivot prodigal repeato shut-in skipper

We Don't Need no Stinkin' Themes

Posted on June 27, 2019 | 1 minutes | 139 words |

Apparently some of you have come to expect a certain amount of panache in my Qs. No costume? No theme? The masses were disappointed and grumbling. Disclaimer provided, no flag ☹️, so off we head at 5:45 on the nose (about 14 seconds before Trike could get out of his car) pearls in a string warmups with 5 penalty burpees. Head across Green Level and turn right towards the lake, and look what we found. [Read More]

badlands bert biner ernie evil-octopus five-hole kilmer mozart nature-boy pbx pivot sky-blue trike

Yeah, Let's not do that again

Posted on June 20, 2019 | 2 minutes | 294 words |

As YHC walked around the pax, he noticed a few new faces. Welcome F3 Mozart and his relocation to Carpex from F3 Greensboro. Kotters to 5 Hole. Good to meet CRO and Perry. No FNG’s, Sky Blue led us in the Pledge of Allegiance. Start your Stravas, we’re off. Mosey to the bottom of the hill intersection for various warm up exercises including Nature Boy led good mornings, in absolutely perfect cadence! [Read More]

airbag badlands banjo biner clementine cro five-hole franklin geek-squad goose ma-bell mozart nature-boy pbx perry pigeon pivot sky-blue spit-shine trike

Introducing the Apolo Anton Oh No!

Posted on June 19, 2019 | 1 minutes | 200 words |

Wednesday, plenty of options to ensure the sun is fully blotted. YHC on the QIC at SNS. Let’s go! Warm-up: Over to the community center lot via butt kicks, high knees and karaoke Circle up for GM, SSH, SFAC + seal claps, merkins Quick feet + curb merkins at 10, 15, 20 The Thang-a-lang: Get a partner and 1 rock per group Flip-flop running the pickle whilst 1 partner amraps curls, triceps, press and rows Introduce the Apolo Anton Oh NOOOOOO! [Read More]

angry-elf badlands disco-duck flacco geek-squad goose hello-kitty hey-there katniss ma-bell magnolia nature-boy pivot roasters snake-eyes speed-racer term-paper torpedo

Starting posish, move.

Posted on June 17, 2019 | 2 minutes | 295 words |

It won’t be 10, but ya boi will lock it down this week, so let’s go. -- To start: Heavy hearts across F3 Raleigh and beyond after hearing the news that Warchild (Alec Romulus) lost his battle with addiction this weekend. He was way too you. We lifted up him and his family through a moment of silence before the workout and many of our pax were in black from head to toe. [Read More]