shank

Speaking o rising up

Posted on April 18, 2017 | 1 minutes | 183 words |

18 men rose up from this weekend’s glorious holiday to feel some pain, and speaking of rising, how about we rise up some hills, huh? Mosey Round the loop 20 SSH IC 20 Hillbillies IC 10 GM IC 5 Pikes L/R IC 20 Hackey Sacks IC 11 King David Kicks IC Burpee Count Off - 18 Mosey to Hill for 11’s Top -Squat KDK Bot – Scuba Buddha Wall by Tennis Court Derkin Progression [Read More]

Flip Flop Q-Skool

Posted on April 14, 2017 | 5 minutes | 873 words |

Yeah, I went to the F3Carpex Q-School a couple months ago, led by the honorable CK. I learned lots that day, however just like in high school and college, I got an A+ on the exam….but forgot everything after that day. Then the day comes for me to Q again, but I didn’t remember all of CK’s simple lessons that day…….kinda like taking the GRE and forgetting how to calculate simple items you learned in previous years, like a cosine or tangent. [Read More]

banjo bartman burt chanticleer chinese-downhill containment flip-flop grease-monkey kermit mccants moab permit saban shank water-wings

SNS

Posted on April 12, 2017 | 1 minutes | 82 words |

Slow warm up run to start, circle up for some warm up. Merkins, Cotton Pickers, Plank Jacks and Superman. The Thang: 4 Corners, Merkins, Burpees, American Hammers and Carolina Dry-docks. Then short run to Rock Pile, Partner Dory with rock, 100 Curls, presses and squats. Start run and did some more Burpees and Dying Cockroach Finished with some Mary COT FNG’s Punch Down and Chalkboard. Welcome to F3 Great support for these men from the PAX, very impressive. [Read More]

Great weather, Great crew, Great site, No Nantan, No site Q, oh what to do....

Posted on April 10, 2017 | 2 minutes | 365 words |

Thanks to Nature Boy for texting me yesterday asking me if I was attending A-Team. In response - I checked the Q schedule and what to my wondering eyes did appear - but my name next to the Q spot for today. I guess that seals it, I should attend. Planning can be overrated - just ask Callahan. Arrived this morning to find gates closed (nothing new here) but spring is in the air and everyone seemed to have extra pep in their step. [Read More]

bartman blue-and-out chinese-downhill compound-w containment crimson franklin freebird kermit mississippi nature-boy nature-man pickles saban shank sooey term-paper wilbur yogi

It's Great to feel Young Again

Posted on April 10, 2017 | 2 minutes | 424 words |

It’s Great to feel Young again No FNGs, 12 men Indian run to community center for warm-up of some things that are routine. Separate between slow and fast runners for, Catch Me if You Can with 10 merkin at each change. There were multiple stops: 1. Main Gate: Boat canoe 2. Sertoma shelter: 4cc low squat box jumps: 30 3. Playground: Five rounds: 5 pullups, 10 merkins, 15 squats 4: Kiosk: American Hammers 5: 7:00 am, stop by start to pick up any stragglers [Chappy] Dying Cockroach 6: Highhouse Rd: LBCs 7: Main Gate: Flutter kicks 8. [Read More]

banjo bartman biner callahan chappy crimson earhart nabisco ollie pet-sounds shank sooey texas-ranger

Low tempo but hard work

Posted on April 3, 2017 | 2 minutes | 366 words |

17 gathered outside the gate and no FNGs in site, so off to the very 1st parking lot on right for warm up. Warm Up SSH x 15 GM x 10 IW x 15 Sir Fazio x 15 Merkins x 56 Thang Mozy to Power line hill and gather at the bottom for 21’s of Plankjacks and LBCs Fairly early audible to skip odd numbers LBCs at bottom of hill while we wait for all PAX to finish up [Read More]

angry-elf bartman chappy compound-w coney disco-duck franklin goose grinch largemouth michelob nature-boy saban shank smokey term-paper wilbur

Flirtin' with Cluster-Q

Posted on March 28, 2017 | 6 minutes | 1068 words |

Man, these last few days have been rough in the Cally household. YHC had been sick for a couple weeks but was starting to feel better, only to start feeling like hot garbage again yesterday. The 2.0 has been struggling with an ear infection and then some other nasty virus that has had him up most of the night. And the M…well the M is doing just fine. But the lack of sleep is getting to her too a little. [Read More]

callahan chanticleer jigglypuff ollie pet-sounds shank smokey term-paper water-wings

Thinking Back, Looking Forward

Posted on March 27, 2017 | 2 minutes | 358 words |

Milestone birthday this week leads me to thinking back through the years, and about the important people who have been and will continue to be involved in my life. 22 PAX started the week off right at A-team this morning for a workout based around this theme. Warmup Fellowship jog to front parking lot 49 SSH ID (because not yet) 20 MC IC 20 Diamond Merkins 20 IW IC (with a little Hillbilly thrown in) Small group (3-4) Indian run to the back of the park Plank it out with some Shakira hip dips while everyone arrives The Thang [Read More]

Full Court Press

Posted on March 22, 2017 | 2 minutes | 258 words |

30 Men took the hill this morning at SNT 11 of those men choose to Vesper. Two different groups one ran 4 and the other ran 5 today. The ones who went to shaking not stirred got some full court pressure in honor of march madness. High tempo GO workout. Warm up Run to the parking lot 15 x SSH 15 x Good morning 15 x frankensteins 15 x Merkins [Read More]

The Hill and BOMBS (almost)

Posted on March 21, 2017 | 2 minutes | 224 words |

7 Pax chatted a bit and welcomed Gambler from Asheville who was in town for a conference and then at 5:45 we were off. Warm up jog to Chanticleer’s. 20 SSH, 15 GM, 16 IW Then Johnny Cash around the circle. Holding plank everyone took turns doing the exercise. 10 merkins, 10 shoulder taps, 10 mountain climbers Off to the Hill Sprint/jog up and down the big Cary Parkway Hill alternating at the light poles [Read More]

blue-and-out chanticleer chinese-downhill gambler-asheville mccants shank term-paper