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Mini Murph

Posted on June 7, 2019 | 2 minutes | 296 words |

January 18th, 2019 YHC was an FNG (EH’d by Banana Seat) at Dante’s Peak. Almost 5 months later my VQ date had arrived. Most cadence counting was done correctly. . . 24 PAX showed up for a beautiful 70 degree morning with all the humidity central North Carolina can throw at us. Disclaimer I am not a professional, in fact I’ve never done this before, Frisco has limited assets and you are welcome to them, but you probably already have nicer stuff. [Read More]

What the Hill

Posted on June 5, 2019 | 2 minutes | 386 words |

The day didn’t start just like any other day. The FartShat was oh so close, butt didn’t rear its ugly head till the drive home from work, but that’s another story. With BRR around the corner, 94 days to go, the training has begun for many newbies and veterans alike. And feeling a little behind the curve following last years nipple run, it’s time to get into hill shape. Warm Up jog around the parking lot and circle up for various warmup exercises including runners stretch. [Read More]

It's A Celebration

Posted on May 31, 2019 | 2 minutes | 403 words |

BIG. DAY. IN. CARPEX! 37 HIMs of all ages, including one FNG gathered at Apex’s finest Friday AO. YHC and WWW have the Q for what was anticipated to be a large, raucous crowd BEGGING for a beatdown. F3’s mission is recited, disclaimer is exclaimed, and allegiance is pledged. Mosey to the big circle for… Warm Up Good mornings, SSHs, Calf Stretches, A few sets of merkins, plank jacks and Steve Earles. [Read More]

"The Lion's Den" starring Charles Bronson

Posted on May 29, 2019 | 1 minutes | 179 words |

EC run YHC & GTL EC pullups & run Sub & Red Ryder 0529, Hi Frisco. 0530, Bye Felicia. **Warm Up **Stroll through the parking lot with some backwards running, Karaoke, Butt Kickers. Circle up for heavily complimented Good Mornings, Windmill, SSH, Steve Earle, Arm Circles, Seal Claps, Overhead Claps, Mnt Climbers, Merkins **Thang 1 **Charles Bronson. 5 rounds of 50 rep exercises followed by a 100 yard sprint, 10 hard Bear Crawl and 100 yard Mosey. [Read More]

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Memorial Day Gratitude

Posted on May 24, 2019 | 2 minutes | 338 words |

Beautiful sunrise this morning at Dante’s Peak in the western suburbs off the Peak of Good Living….! Moist & steamy this early – gonna be a hot one!….. 16 HIMs gathered – no FNG. F3 intro given & we started with the pledge. Moseyed around the tennis court loop to the cul-de-sac for: The Warm Up Circle up for good mornings, Abe Vigodas, calf stretch w/merkins, mountain climbers, hillbillies, SSH, etc. [Read More]

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Mystery Grab Bag

Posted on May 23, 2019 | 2 minutes | 253 words |

Today the PAX took fate in their own hands with a game I like to call: Let’s Run Over To Some Hills And Randomly Pull Out Exercises From A Bag Written On Sheets Of Paper And Do These Exercises At The Top And Bottom Of The Previously Mentioned Hills or LROTSHARPOEFABWOSOPADTEATTABOTPMH for short. EC Runners included Sub, Hanson, GTL, Freebird, Orphan and YHC Disclaimer given to our FNG and we circle up [Read More]

Day 362 of F3

Posted on May 22, 2019 | 3 minutes | 601 words |

Today was a number of milestones for YHC: 1 - 3 months working out in the Carpex Region of F3 2 - First Q in the Carpex Region of F3 3 - 1 Year Anniversary of F3 May 25th is officially my 1 year anniversary but due to schedule constraints I celebrated it Carpex style this morning at Lion’s Den, an AO that I had only ever been to once before. [Read More]

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Last workout of the week

Posted on May 10, 2019 | 2 minutes | 266 words |

20 Pax hit up the Naturest of all Parks in Apex for a Friday morning beatdown. YHC pre-blasted that we’d be using the pull-up bars and the turf. Let’s see how it went down. 0545 - Disclaimer and Pledge Warmup - No signature warm up. Instead we pranced the parking lot back and forth with butt kickers, high knees, shuffles, karaoke, and a couple warm up exercises. Thang 1 - We headed to the pond and partnered up, each getting a rock. [Read More]

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In a Galaxy Far Far Away...

Posted on May 9, 2019 | 2 minutes | 373 words |

It sure felt like that on the trek to Apex for this morning’s romp. I forget the disclaimer and pledge. I guess I was distraught about not being able to go to toshi station to pick up some power converters. Stupid uncle Owen. 29 of us moseyed to the parking lot for warm-ups Han Solo Hops Princess Leia Lunges Chewbacca Merkins (on my grunt) Obi Squat Kenobis Imperial Walkers Leia secured the Death Star plans and was subsequently chased by Darth Vader. [Read More]

We rolled back the prices with Walmart Burpees

Posted on May 3, 2019 | 4 minutes | 780 words |

Date: 5/2/2019 AO: Bounty Hunters PAX: Cataracts, Cheddar Bo, Crimson, Freebird, Frisco, Honeycomb, Imp, Kitty Litter, Michelob, Mud Buddy, Old Maid, Orphan, Oxtail, Pivot, Quequeg, Qwerty, Rooney, Schlitz, Slappy, Smokey, Sooey, Sooey’s Dad, Sub, Traffic Cone, Ultra, Wonderbread, Whirlie, WWW As I continue my quest to Q every week for 2019, my fear is to run out of exercises to do or create a workout that will challenge the HIMs. As for running out of exercises, that won’t happen because F3 created a great document with all kinds of things to do. [Read More]