red-ryder

Bears and Balls

Posted on February 1, 2018 | 4 minutes | 645 words |

Coming off a week+ of fartsacking due to sickness YHC was still quick on the draw to pick up the Q hand off from Disco Duck! After Slacking out a message trying to rally some HCs for this morning (and only receiving 2) YHC knew numbers would be somewhat small. 9 Pax made it out for a nice cool-crisp-shorts-wearing-36-degree morning in DTA. With the low hum of the idle train (#ApexSignatureMove) and Grease with two freshly tied shoes (#SignatureMove) we were off into the gloom! [Read More]

Mucho Muscle Monday.....................Hells Bells

Posted on January 29, 2018 | 2 minutes | 280 words |

Pre-BB Apex’s newest workout did not disappoint this morning. It was raining, but 7 great PAX came out to start the week off right. Pleasure Qing this morning. Everyone needs to try this workout, new kind of sore. :) Had to announce that Crimson can drive as well. I saw it this morning. No Sooey, but we had the honor of having Crimson. I think that Red Ryder is close to forgiving me for selecting the rock on Friday so that is a positive sign. [Read More]

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Vanilla is my middle name

Posted on January 26, 2018 | 2 minutes | 387 words |

Yeah, so relatively speaking I may lack a little in the creativity department when it comes to creating a workout. Oh well. When we’re all sucking wind 20 minutes in, no one is complaining that I didn’t dig deep enough into the F3 exicon. Any chatter at that point is usually a result of all of us pushing harder, getting better. 15 PAX got the basic treatment at Dante’s Peak this morning. [Read More]

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The Pax Will Not Be Silenced

Posted on January 25, 2018 | 2 minutes | 385 words |

16 loudmouths gathered at the gates of Apex Skate Park in hopes that their choice of Bounty Hunters (aka the AO not Q’d by Hi-Liter) would provide some welcome relief. Of course, YHC, being a man of the people, took requests. “Not too much running, no burpees, and few Merkins, if you don’t mind McCants.” Really? Well, there you have it. Warmup: High tempo lap around the outside of the soccer field, Freddy Mercury’s until the six shows up, SSH, Lil Man JJ, and, oh, wait, Burt wants to storm the circle since his Hokies won a home game? [Read More]

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Five and Dime

Posted on January 24, 2018 | 2 minutes | 377 words |

With the temperature up in the sixties it was Tank Top Tuesday at Rush Hour tonight. Three HIM gathered at the flag ready to get stronger. Warm-Up Mosey over to the bank and triangle up for side straddle hops, imperial walkers, cotton pickers, plank jacks and calf stretches. The Thang Safely cross Chatham Street and try something new, the Five and Dime. Mosey down Academy Street, stopping at each odd numbered light pole for five burpees, and at each even numbered light pole for ten calf raises. [Read More]

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"Back in my Day..."

Posted on January 19, 2018 | 3 minutes | 588 words |

Yes, yes, yes we’ve heard it all before, “up hill… in the snow… both ways…” Whatever! That never happened but I’m going to smile and nod because you’ve earned the right to tell your story the way you want it told. Good for you. This on the other hand did happen and 12 PAX wrote the script, directed, produced, starred and film edited (well that was all Parker) their own version of “Back in my Days of F3! [Read More]

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Who doesn't love Costco?

Posted on January 16, 2018 | 3 minutes | 458 words |

Monday. MLK Day. Roughly 20 degrees. Eager PAX huddled outside the park gates, awaiting the Q. 2 FNG’s quietly took in the MC. Disclaimer was presented and we are off. Warm Ups: Headed to the nearest parking lot on the left for warm up laps around the big pickle. 3 laps…Butt Kickers, High Knees, Mosey Roof Raises, Side Shuffles. Circled up for the traditional stretch…. Good mornings, SSH, Mountain Climbers all in perfect cadence: 15X Standard Merkins (OMD): 15X Plank Hold for a few 10 counts… The balmy morning was really hurting the PAX, not to mention it was Monday. [Read More]

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Shuttyversary Day 2: Ice Age

Posted on January 5, 2018 | 2 minutes | 228 words |

YHC actually had a pretty good one planned for today but due to horrible weather conditions, ice everywhere, locked gates, and lack of Pax we had to…adjust. It all worked out in the end though. Great small group to get after it this morning. TCLAPS for Hermes making the special trip to support his F3 Daddy as father and son continue on the quest to knock out a 6 pack to start off the year. [Read More]

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Back to Back 03 Jan 2018

Posted on January 3, 2018 | 2 minutes | 302 words |

15 degrees could not keep 13 HIMS from donning their tights for another weight intensive Tortoise workout. After much tutelage by Hermes YHC was prepared and eager to Q my first. With a limited knowledge of the Lexicon and the Exicon the morning ensued with a pledge of allegiance to the United States of America. Warm-up 40 high knee walking pace 40 high knee with a twist walking pace 40 Imperial Walkers 10 Johnny Roscoes 50 Arm Circles coordinated with one foot circling out in front (left foot) 50 Arm Circles coordinated with one foot circling out in front (right foot) [Read More]

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Best Work Out of the Year (so far)

Posted on January 2, 2018 | 3 minutes | 559 words |

YHC pulled into the parking lot at Apex Community Park bracing for the cold, but as soon as I got out of the car my heart was warmed by the sight of so many of my brothers, smiling and excited to get after it despite the bitter temperature. Warm-Up Mosey over to the gravel parking lot at the top of The Hill and circle up for Side straddle hops x 20 [Read More]