Bridge Fun for my Anny #3!

 Posted on May 4, 2021  |  2 minutes  |  361 words  |  

I have an easy F3 anniversary date to remember – May the 4th be with you! Thanks to my man, Flacco for bringing me out! Speaking of Flacco, he’s doing the Murph-A-Day in May – wondering if I may be able to help him out…. Anyway, he’s what happened at FWD this fine morning: Gather at the flag, have everyone pair up with a Get Better Buddy – accountability partner for the day, Flacco brought us Star Wars props so we were instructed to pass along the lightsaber during the workout, jog to the pickle for a quick warm up – set of good mornings, then we are off to the rock pile. [Read More]
callahan  flacco  greenbow  hoppin-john  laloosh  momento  oofta  sabre  shipyard  shoe-horn  snip  yeah-baby 

Inverted Sunrise - FWD 4-27-21

 Posted on April 27, 2021  |  3 minutes  |  522 words  |  

4 For EC 3ish mile standard loop - Banjo, Lookout, Joe Smiff and YHC. 1 for EC 2ish mile jog - Chipper 19 Showed up for the main event. Including some from the other side of Cary. Debrief Greenbow on the game plan for the route. Mention something about invigoration. Pledge allegiance and a ‘follow me’. The Thang: Jog up Cary Parkway to the ’not even an exit’ future road tie-in on the right for a brief warm-up including Side Straddle Hops, Good Mornings and Hill Billies. [Read More]
augmented  banjo  build-a-bear  callahan  captain-jack  chipper  full-house  greenbow  hermes  hoppin-john  joe-smith  laloosh  lookout  memento-2  pierogi  shipyard  snip  snots  staubach 

Fourth Year Celebration Part 1

 Posted on April 10, 2021  |  3 minutes  |  443 words  |  

This past Tuesday (4/6/21) marked the 4th year that YHC’s first post of F3 Carpex, and what an awesome ride its been! Time sure is a weird thing, as I like to say. It feels so long ago and yet it doesn’t feel like hardly any time at all, but I’ve certainly enjoyed getting to know and workout with all you guys and all the adventures ta boot! To celebrate YHC had planned out a special two part Q on this day. [Read More]
bagels  butterfly  clockwork  greenbow  hey-there  hoppinjohn  jigglypuff  just-one  kermit  lookout  oofta  shipyard  staubach  useful-engine 

Off The Disco Rails

 Posted on March 27, 2021  |  1 minutes  |  180 words  |  

Though I really wanted to celebrate Disco Duck’s Respect Q, I had already committed to Q’ing OTR on this fine foggy morning. 10 others joined YHC for bunch of thangs with mediocre mumble chatter so I was told. With no FNGs present, we started with the Pledge of Allegiance. Mozy to parking lot for warm ups Good mornings seal claps sir fazios forward and backwards Seal Claps/Overhead claps Imperial walkers side stradle hops Thang 1: Partner up for Dora. [Read More]
bootlegger  cauliflower  hi-liter  memento-2  nothing-special  pickaxe  shipyard  sooey  the-commish  two-factor 

POTT to Puff

 Posted on March 11, 2021  |  3 minutes  |  613 words  |  

YHC started with two t-shirts and a sweatshirt on this fine March morning, and quickly transitioned to a tank top. When TTT calls, you answer. Just as you do when two of our finest Site Q PAX call - you ANSWER. 9… make it 10 PAX gathered at 5:45 for what on the surface appeared to be a BO-farewell Q for our outgoing compadre Coxswain. Little did we know, there was a secret plan being cooked up for a Passing Of The Torch for the ages. [Read More]
burt  callahan  coney  coxswain  jigglypuff  loom  pierogi  press-on  saban  shipyard 

Don’t be a pressure cooker ... learn to release the ANGER so you don’t go #ao-sat-offtherails.

 Posted on March 6, 2021  |  3 minutes  |  495 words  |  

Date: 3/6/2021 I really did not have a theme for this workout until I had some fellowship/bruiser time with my boy Crimson. It is amazing how simple but yet powerful a question could be to help a Brother release some weight off their chest. That question is, “How is life treating you?” When a Brother is ready to unload, it is time to put on the listening ear. It’s your time to shine and comfort a Brother in their time of need. [Read More]
bootlegger  crimson  franklin  memento  shipyard  sooey  sour-mash  texas-ranger  two-factor  www 

Dad Loves You - Now Do Those Freakin' Burpees!

 Posted on January 14, 2021  |  2 minutes  |  225 words  |  

Arrived at the flag at about 7:56 after a really good breakfast for dinner. You ever have breakfast for dinner? That is THE BEST. However, the ice cream sandwich after was prolly a little over the top, and YHC will regret that later. Warm Up Two laps around the pickle. Circle up for SSHs, Steve Earles, Sir Fazio arm circles, Runners stretch, calf stretch, merkins x 50 The Thang Mosey to the end of the tennis courts. [Read More]
dungarees  kermit  mojo  ollie  pee-wee-2  red-ryder  shellback  shipyard  tang 

The Minimalist

 Posted on January 12, 2021  |  1 minutes  |  96 words  |  

Semiannual-ish visit to FWD. Warm Up Jog around the park circle and back to the flag. Warm up of SSHs, Sir Fazio arm circles, Steve Earles, Runners stretch and calf stretch. Merkins x 50 The Thang Mosey to my favorite church parking lot. 11s the length of the lot, which is up and down the hill. Burpees at the top, jump squats at the bottom. Finish with the six, do 25 standard merkins. [Read More]
greenbow  hermes  just-one  kermit  laloosh  red-ryder  shipyard 

B.E.E.R.

 Posted on January 9, 2021  |  4 minutes  |  659 words  |  

The idea for this Q started a few weeks ago when Sooey preblasted something about not wanting to drink alone at Off the Rails the next morning. My degenerate brain took that to mean that he was planning to bring alcohol of some sort the following morning. Turns out Sooey just didn’t want to post alone on a cold morning, but the seed of a beer-themed workout started to grow. Then last week at Off the Rails, Sooey mentioned that story to Disco Duck who was equally enthusiastic about some sort of beer-themed workout. [Read More]
badlands  blue-and-out  clockwork  disco-duck  hgtv  high-school-musical  kidney-stone  overflow  pom-pom  ramsay  shipyard  sooey  term-paper  the-commish  trike  vhs 

Sevens Three Ways

 Posted on January 2, 2021  |  2 minutes  |  386 words  |  

Site Q Sooey had promised 57 degrees this morning, and he was off by about 13 degrees, so 13 vets and 1 FNG had to deal with an Angry Duck Warm-Up Mosey to the Christmas tree in beautiful downtown Apex and circle up for a few warm-up exercises, including Good Mornings from Crimson. The Thang Mosey around the corner to the T-intersection next to the Methodist church and split into three groups. [Read More]
blue-and-out  bootlegger  braveheart  clockwork  crimson  disco-duck  frasier  kermit  saban  shipyard  sooey  term-paper  texas-ranger  the-commish  two-factor