red-ryder

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]

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]

Exicon DEF

Posted on September 24, 2019 | 1 minutes | 201 words |

Some of you know I am on a mission to go through the Exicon A-Z over the course of many workouts. Today, 16, took part in Exicon D, E & F. 4 came in strong for IronPAX. Warmup - Duck & weave (probably to never make another showing) 10 Daisy Pickers Thang 1 - Descending Deconstructed Double shot of jackees at each light pole. Perform the deconstructed jackees, decreasing by 1, and run to the back parking lot. [Read More]

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First Q After VQ Week

Posted on September 24, 2019 | 2 minutes | 339 words |

Sometime during VQ week, I noticed that the Kryptonite spot was open for the following week. Boom, chicken soup. Got it. 17 others showed up, and most of the pre workout discussions centered on how no one feared my Qs anymore. 17 is more than I am used to. I would set my PAX over/under at 10.5. And i have had a few last minute fill ins Qs the have upped that to double digits. [Read More]

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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]

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]

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Iron Pax Week #2 - Meatloaf's Massacre

Posted on September 9, 2019 | 1 minutes | 148 words |

Today at Davis Drive Track - 5 HIMs showed up - 4 to complete the Iron Pax Week 2 Challenge and 1 to do some stuff with a ruck and support the other 4 HIDAs in the BeatDown aka Massacre aka Why?!?! Thang 1: $@#$%@#$#@!#&*%$$%@#$%@#$@#%@##@#$!#$@#%^&#$%@#$!@#$#^#%^#$%@#$%@#(%*#$^*#)(*%#(*$%)@)#(%*$@_(*#$(*%@)(#%*)(%$(%(^*#$(@#(@*#$)(^***#@(#%*@(#$(!)(!*@($*!)@$)(*%(@#$(*@#)$(*!@(#*!*!**#$ Thang 2: See Above Thang 3: See Thang 2 Thang 4: WTF. Why is there a Thang 4? - See Thang 3 Mary: We all laid on the ground and recovered. [Read More]

flenderson parker red-ryder shut-in sub

Brought To You By the Letter B

Posted on September 6, 2019 | 2 minutes | 248 words |

Arrived early to set up shelter for this week’s Iron Pax Challenge. It happens to be exactly 30 yards long so we are good to go. 8 pax in place with one on the way and we are off. Basic Warmup Killer Bs – Repeat the following 5 times Broad jump 10 yds 10 burpees, 10 bonnie blairs, 10 big boi situps Repeat 2x more Bear crawl back Total of 150 of each exercise, including 150 yds of Bear Crawls [Read More]

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90% FMJ 8-27-19

Posted on August 27, 2019 | 2 minutes | 215 words |

The Mountains are calling fellas! 7 Men for some EC work, 2 did 2 laps x 1.3 and the rest did 3 laps. 35 Pax were there at 5:30ish, very brief disclaimer/mission statement. Warmup: Follow me: mosey across the street, watch for cars, do a standard warm up, mosey back across the street to the track. The Thang: Run a lap around the track at 90% Do something while we wait on the six. [Read More]

Sweet Pickles

Posted on August 23, 2019 | 1 minutes | 210 words |

This was my first ever posting at the infamous Lion’s Den. So, what better way to kick the tire than to Q? Quick disclaimer (not really) and the pledge. Mosey through the back parking lot to the school entry – circle up and enjoy some Good Mornings, Sir Fazio’s (front and back), SSHs, alternating leg kicks, and of course, Ernie Davis Heismans (Biner’s form is a work-of-art). The Thang Mosey to the first pickle – Lion’s Den has A LOT of pickles. [Read More]

biner chicken-little clementine crimson hamm mopar red-ryder short-circuit slim-shady sour-mash sub traffic-cone trike