ramsey

The Captain's Place - KB EMOM

Posted on February 10, 2020 | 4 minutes | 832 words |

NOTE: Captain Kangaroo was the Q. Posted on his behalf by Wahoo. **WARM UP **Introductions made, no FNG. Mission and Core Principles read. Sir Fazio Arm Circles x10 IC F/R Imperial Walker x15 IC World’s Greatest Stretch + Merkins x 2 sets of 10 **THANG **EMOM (Every Minute On The Minute). Perform called out exercise(s) OYO and recover for the balance of the minute. So if you do them faster you have longer [Read More]

Box Jumps for Breakfast

Posted on January 29, 2020 | 2 minutes | 322 words |

It was another cold morning, but actually felt pretty good. Maybe F3 is making me tougher. Warm-Up Mosey around the school parking lot and circle up for hillbillies (cause we’re in Apex), Sir Fazios, cherry pickers, burpees, monkey humpers and Carolina Dry Docks. The Thang Mosey to the stairs for three rounds of 22’s. Round 1 - Australian mountain climbers and box jumps Round 2 - Irkins and dips Round 3 - Wonder bras and derkins [Read More]

RIP Mamba...

Posted on January 27, 2020 | 4 minutes | 641 words |

I am not the biggest basketball fan, but I am a sports fan. The tragic passing of Kobe Bryant as well as his 13 year old daughter and the other 7 people on the helicopter that crashed transcends basketball and sports all together. I played JV basketball in 10th grade (the only year I ever played in high school) and I vividly remember that I wore Kobe’s shoes that season. [Read More]

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Bad News...

Posted on January 25, 2020 | 2 minutes | 422 words |

McCants posted last night on slack that he had some bad news. He was down with a bug and needed someone to step up and take his Phoenix Q this morning. Well, it was really bad news for the PAX to give YHC the trifecta to have three Qs in a row to celebrate 3 years of F3. A solid group of 19 PAX showed up at Bond Park to join in the 2nd of 3 Sooey anniversary Qs. [Read More]

Last Minute Q

Posted on January 23, 2020 | 2 minutes | 301 words |

Disclaimer- for those that have been to any one of my Q’s in the last year, I usually like to have at LEAST a couple days to write up my Weinke. With Headroom heading out of town and signed up to Q Lions Den that same day, he reached out if I could grab it for my future Q here. Without hesitation I grabbed the spot. 20 Pax arrived on time to find Headroom not here and that I have the Q. [Read More]

Closing out DTP and 2019 with a VQ

Posted on December 31, 2019 | 3 minutes | 560 words |

With an impending night of debauchery in store for most, an impressive 28 rolled out of bed for a VQ by YHC to close out 2019. I must say, I couldn’t tell at first if I was honored to have that many show up or to pity them for what might be a disaster first Q (probably both). Either way, after going over the F3 mission and core principles with the FNG (nailed it btw), we headed out for what I was hoping to be an “END THE YEAR BEATDOWN. [Read More]

It's A Celebration

Posted on December 26, 2019 | 1 minutes | 153 words |

Christmas morning, 2019. What a great way to start the day - with my F3 brothers! Warm Up Following the Pledge, PAX are given gifts of a card with an exercise that they call. All the way around the horn until complete. The Thang Mosey to the Townside Drive hill, with a couple stops along the way. Christmas day Triple Nickel - 5 pullups at the top of the hill, 5 burpees at the bottom of the hill, 5 sets each. [Read More]

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Coming in Hot

Posted on December 20, 2019 | 2 minutes | 422 words |

Numbers always start declining a bit once the temps dip down, and the last couple weeks have been no exception. However, YHC had pre-blasted that we’d stay warm at Dazed and Confused today, despite a reading of 25 on the Steve. So, at 05:28 there are 16 PAX bouncing around - maybe in anticipation, maybe just trying to stay warm. At 05:29, YHC’s long awaited FNG rolls in on 2 wheels, having already been warned that we don’t tolerate being tardy. [Read More]

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Insomni-Q-ersary

Posted on December 19, 2019 | 4 minutes | 659 words |

Last night, YHC went to bed and told the Mrs. that he would not be working out. It was our anniversary on Wednesday after all. “Nope. I’m going to sleep in,” I said. Unless I was so excited and couldn’t sleep in which case I might go to Insomnia. “But fear not… I will be back by 6. So no worries. Sleep in.” And with that, Tuesday turned into Wednesday and 14 years of marriage came to a close. [Read More]

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We’ll Leave the (Car) Light On For You

Posted on December 4, 2019 | 2 minutes | 408 words |

When I saw Slappy’s note go out requesting someone pick up Lion’s Den for him I was ecstatic. He had said he was feeling sick but would still Q if no one took it. That sounded like a recipe for some sloppy Slappy merlot and I wanted a second row seat for it. Then Slappy DM-ed me a personal photo of mine I had uploaded to GroupMe back when I thought it was a just private storage site (Thanks a lot, Sub! [Read More]