roasters

Baker's Dozen 60 Minute Co-Q

Posted on July 6, 2019 | 2 minutes | 420 words |

Jigglypuff popped his Co-Q cherry this morning when he teamed up with YHC to take on a 60 minute beatdown at Phoenix, Cary’s only Saturday AO. A lucky 13 came out including 1 FNG - Wrench for what turned out to be over 3.4 miles of running and other hoopla. Warm Up YHC’s watch of nearly a year decided to stop working. We started 1 minute late due to this but off we went down to the Kiosk. [Read More]

Go West

Posted on July 5, 2019 | 3 minutes | 474 words |

The Slack- and Twitter-spheres were abuzz for the first 75% of yesterday which led to a steep dropoff - all pointing to some unproblematic numbers for the 5th of July. Our suspicions were confirmed! FNG Check - Mission Statement - LET’S GO Run out to Evans and hang a left. Pause at the corner for Good Mornings, then turn onto Apex Barbeque back into the park for warmups consisting of IW / SM / CS / SFAC,OC,rSFAC,MN / CP. [Read More]

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The Freedom Trail July 4th Convergence

Posted on July 5, 2019 | 3 minutes | 572 words |

@Qwerty, @Red Ryder and YHC met last week to plan the 2019 July 4th Convergence hoping to create something special. Our goal was to keep the PAX together in order to preserve fellowship and maybe a few exercises in-between. The disclaimer was disclaimed, the F3 Mission was delivered and Whitney Houston’s Star Spangled Banner put the PAX in a USA state of mind that included a Fly Over courtesy of Delta. [Read More]

Shoulders - need I say more...

Posted on July 2, 2019 | 1 minutes | 98 words |

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]

Odd Couple

Posted on July 1, 2019 | 2 minutes | 238 words |

Pre-Blast 17 (+2 Ruckers) for partner work at #ao-mon-ateam. 6 for great discussion at #qsource. Great start to the week! Warmup Pledge of Allegiance at the flag. Run to the midway parking lot on the right. Circle up for: GM, WM, CP, Zebra Butt Kickers, Diamond ‘Mericans, WG ‘Mericans. Partner up, size matters. Run to the front of the back lot. Thang 1 Partner Carry across the lot and one time around the circle. [Read More]

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You broke your cherry

Posted on June 27, 2019 | 5 minutes | 973 words |

It truly was a glorious morning at Bradford’s Ordinary…until my Co-Q decided to throw me into the fire. Having gone to Q School on Sunday, and living by the Boy Scout motto of semper paratus, I planned out what was supposed to be my portion of the workout - disclaimer, warm up, and Mary/COT. I even communicated my plans to my Co-Q for confirmation. I practiced my exercises and cadence calls with my 2. [Read More]

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Q-School: Exam Day

Posted on June 26, 2019 | 2 minutes | 293 words |

It was a good day for a VQ, thanks to the perfect mix of humidity, heckling, helpful encouragement, and reminders from Shut-In that the things he brought up in Q school were better applied than remembered. Despite lots of “you’re starting at SNS?” questions we’re off. Mosey in the unusual direction from the flag, getting started at the ropes course parking lot. After a brief attempt to keep up appearances by suggesting that Build-a-Bear was passing the test in observing my counting woes, we found the correct combination of pauses and cadences to get going. [Read More]

Core work at FOD 6-25-19

Posted on June 25, 2019 | 2 minutes | 266 words |

3 guys did some ECP or something b/c they think South Cary couldnt handle it. I think it started at 5ish. 5:45 - “Disclaimer” was stated, literally. Follow me, the path around the ball fields is closed, like with a fence closed in case you were wondering. Do some penalty burpees for YHC not knowing this. Jog over to the nice soft field and circle up for some warm up stuff. [Read More]

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A Case of the Mondays

Posted on June 24, 2019 | 2 minutes | 367 words |

The sun comes up early these days. Early enough for an old guy like YHC to be able to make out most of the faces gathered around the shovel flag at about 0543. As the garmin strikes 0545, there are 21 PAX who pledge their allegiance, then follow the Q as we all mosey into the bowels of Apex Community Park. Warm Up SSHs, Good Mornings, Steve Earles, Moroccan Night Clubs, Overhead Claps, Plank Jacks, Calf Stretches, and 10 burpees OYO. [Read More]

New faces and new places in DTC

Posted on June 20, 2019 | 3 minutes | 451 words |

Standing around the parking lot at the original CARPEx Thursday AO, one of the OGs dropped a bomb: “I hear those boys in Apex are thinking of a separation. With all the growth in Apex, it may be time for them to get their own region” You could hear a pin drop. Sure, these days it seems like a new AO is cropping up on the west side of 55 every other week and Sooey hasn’t let the fact he EH’ed Frisco from EH’ing most of the rest of Scotts Mill. [Read More]