Always Charge the Hill

 Posted on October 2, 2019  |  1 minutes  |  118 words  |  

Pre-Blast 15 charged the hill at Lion’s Den The Warmup Pledge of Allegiance at the flag. Snake around the parking lot, circle up for: SSH, GM, Calf Stretch ‘Mericans, Victory Burpees The Thang Run to the church entrance, partner up. Partner 1 runs down the hill and across the street continuing to the bottom of the big hill and back up while partner 2 performs 20,30,40 reps of ‘Mericans, LBCs, SSH. [Read More]
16-steves  chanticleer  chicken-little  couch-fire  frisco  hamm  hi-liter  magoo  michelob  pet-sounds  qwerty  ramsey  red-ryder  short-crcuit  sour-mash 

Dawgpound Yoga

 Posted on September 30, 2019  |  3 minutes  |  435 words  |  

It had been a few weeks since YHC last did a Q in Carpex so YHC figured he would kill 2 birds with 1 stone and Q an AO that he had never Q’d either. PAX of 20 showed up for an old school South Wake inspired beatdown with a special guest - The Dawgpound (SW’s Kettlebell Master and Crazy Ivan Site Q) Warm Up YHC had a goal to keep things under a mile today. [Read More]
ashbury  ausfahrt  crimson  earhart  frisco  hotty-toddy  intimidator  johnny-utah  meatloaf  peeping-tom  quiver  qwerty  roasters  sega  shipper  the-dawgpound  the-joker  traffic-cone  triple-lindy  wahoo 

Reverse Bear Crawls, no cheatin', Kinda Frightnin'

 Posted on September 27, 2019  |  1 minutes  |  177 words  |  

Mosey over to the Publix parking lot and circle up to warm up. Various warm-up exercises including runner stretch and pigeon pose. Mosey over to the lowest point on Green Level Church Road. Run to the top of the hill towards Olive Chapel Road, stopping at every power pole (6 or 7) for five burpees, adding 10 merkins at the top, run to the bottom and repeat, pick up the six. [Read More]
banjo  cataracts  chicken-little  grinch  ox-tail  que-queg  qwerty  slappy  wahoo  www  yahoo 

Wild Thangs

 Posted on September 27, 2019  |  2 minutes  |  346 words  |  

31 posted at Apex Nature Park this morning. 16 heard YHC had the queue and chickened out of Dante’s Peak and did some sort of Soft Pax challenge or some alternate interval pull up stuff, I wasn’t entirely sure what was going on but I knew we couldn’t do a Murph with Theismann commandeering the pull up bars. Let’s Get Started Disclaimer - I am a professional. . . software engineer so follow at your own risk and modify as necessary Pledge of allegiance Let’s mosey! [Read More]
betsy-ross  biner  bluewater  chicken-little  crimson  freebird  hamm  hi-liter  hotty-toddy  intimidator  kermit  lookout  mabell  ollie  one-four  parker  qwerty  red-ryder  roasters  schlitz  slappy  slim-shady  smithers  sooey  sour-mash  term-paper  theismann  triple-lindy  two-factor  water-wings 

Bricks and Burpies

 Posted on September 26, 2019  |  4 minutes  |  669 words  |  

My name is Chicken Little and I began F3 on June 5th, 2019 with Banjo as the Q at Lion’s Den. I feel that I was hooked almost immediately, after several other PAX that I’m friends with told me that I needed to come to F3. I was like, “yeah right, who begins to work out at 5:30 anyway?!” And then I remembered that I was fat… and realized that what I WAS doing was not working. [Read More]
16-steves  cataracts  chicken-little  crimson  earhart  flenderson  frisco  half-back  hamm  oxtail  queequeg  qwerty  red-ryder  short-circuit  shut-in  slappy  sooey  term-paper  theismann  traffic-cone  triple-lindy  wahoo 

Barrel of Pickles

 Posted on September 25, 2019  |  2 minutes  |  324 words  |  

It feels like it’s been quite a while since my VQ, but I’m glad Q #2 was finally here! Last week I made sure to do recon during Hamm’s VQ and was please to see there were 4 pickles, making 5 different running lanes. I now had a plan… 1 FNG, so struggled through the disclaimer and part of the mission and whatnot followed by the declaration of allegiance to Old Glory. [Read More]
biner  blueprint  cataracts  chanticleer  chicken-little  pbx  peeping-tom  pet-sounds  qwerty  ramsay  schlitz  short-circuit  slim-shady  smithers  sooey  sour-mash  squatter  theismann  trike  triple-lindy  two-factor  wahoo 

Brought my weinke to a church parking lot

 Posted on September 23, 2019  |  2 minutes  |  283 words  |  

Opening- Working on a short notice from Banjo that he couldn’t Q this morning, YHC quickly threw my name on the Q-sheet. No FNG’s this morning. No sense in wasting any time so recited the Pledge and let’s get working. Warm-up- After a slow mosey around the pickle we circled up for a Crimson favorite of extremely slow Good Mornings, SSH, Sir Fazio, calf stretch, and windmill. The Thang #1- First we counted off into two groups. [Read More]
ashbury  crimson  earhart  flenderson  freebird  frisco  half-back  hotty-toddy  intimidator  johnny-utah  meatloaf  pickles  qwerty  roasters  sega  shipper  snooze  the-joker  traffic-cone  triple-lindy  wahoo 

Andrew Dice Claymore

 Posted on September 17, 2019  |  3 minutes  |  581 words  |  

Dodecahedron Of Pain I had been really nervous about the day I was going to be asked to lead a workout. More or less hoping I would just blend into the background with the rest of the PAX. Mainly just because Im not usually a person who likes to be the center of attention, which its a literal requirement during a VQ. But when the guys I am close with decided VQ week was going to be when they did it, I decided to get over my nervousness and I signed up. [Read More]
crimson  flacco  frisco  hamm  magnolia  peeping-tom  pickles  press-on  qwerty  qwikstop  sabre  skipper  sooey  supercell  the-joker  two-factor  wahoo  www 

Where's Frisco?

 Posted on September 16, 2019  |  3 minutes  |  487 words  |  

0510 I pull in to parking lot for my Hell’s Bells VQ and the only other PAX is Ryder about to warmup with some pullups. Where’s my Co-Q Frisco? Nowhere in sight. PAX start arriving and Honeycomb brought an FNG, Jake. First exercise was the pledge, and then a quick warm up mosey doing a figure 8 in parking lot. Cue Crimson’s first “This is supposed to be low running” complaint of the morning (only two more to go). [Read More]
cataracts  chianti  crimson  earhart  frisco  halfback  hamm  honeycomb  hotty-toddy  meatloaf  peeping-tom  qwerty  red-ryder  roasters  sega  short-circuit  smithers  sour-mash  the-joker  traffic-cone  triple-lindy  wireless  yahoo 

Straight Vanilla

 Posted on September 12, 2019  |  2 minutes  |  345 words  |  

14 showed up for a very sticky Thursday morning at Olive Chapel Elementary. 3 for EC runs, 1 for ECP, maybe a couple others I didn’t get sorry if I missed you. And it finally happened, Wake Zone right across the street opened! Let’s Get Started Disclaimer - I am not a professional, F3 has no assets, but our golf tournament apparently has a war chest that you might be able to raid Pledge of allegiance There will be no theme, just running and doing stuff. [Read More]
cataracts  chicken-little  frisco  grinch  halfback  hamm  hanson  oxtail  queequeg  qwerty  red-ryder  slappy  sub  wahoo