10 and 6 in the Deck

 Posted on December 20, 2018  |  1 minutes  |  115 words  |  

It was raining and windy as pax converged at the flags planted by the EC runners at NCMA. Fava, like a pro, ran us to the parking deck where he clearly had a beatdown ready to throwdown. The Thang: We did a Beast, We did 3 sets of 7 by 7s (Chad had difficulty) We did wind sprints with a burppe ladder We did a ladder up the deck stopping for knee tucks and star jumps [Read More]
biner  buddy-the-elf  chanticleer  denali  el-duce  fava-bean  frey-daddy  grease-monkey  gtl  hi-liter  largemouth  michelob  old-maid  red-sea  shut-in 

Just Don't Re-name Me Tonya Harding

 Posted on December 20, 2018  |  2 minutes  |  340 words  |  

Anyone who as joined me on one of my Qs knows that if I do anything well it is that I expose the PAX to a few new exercises whether I make them up and tag them with a silly name (Drunken Snow-angel) or, as often is the case, dive deep into the Exicon to tap into the plethora of experience shared by F3 Nation. Today was no exception as I pulled out some of my favorites and added some of the lesser known as well. [Read More]
ascot  ashbury  clementine  deuce  dust-bowl  ezekiel  hanson  hotty-toddy  intimidator  meatloaf  puddles  revere  rooney  shut-in  sub  theismann  traffic-cone  www  yogi 

Pick up the S(t)ix

 Posted on December 17, 2018  |  2 minutes  |  411 words  |  

Pre-count off to form Red, Green and Yellow groups. 18 present and no FNGs Thang 1 Brisk mozy to start of the greenway heading back to SWW with Warm up GM x 8 and merkins x 20 along the way. Glow sticks strategically placed on the greenway. When you arrive at your color – 10 merkins (total of 10 stops per color) If you see a blue, bear crawl to the next stick. [Read More]
burt  chanticleer  coney  denali  flip-flop  joe-smith  largemouth  ma-bell  michelob  old-maid  pierogi  red-ryder  shut-in  snots  squatter  staubach  term-paper  wonderbread 

Gut Buster Pre-Party

 Posted on December 13, 2018  |  2 minutes  |  266 words  |  

With the Carpex Christmas Party coming up this evening YHC thought it’d be good to work those bellies. Temps were a bit chilly and ice was abound but 15 pax skated right through the beatdown. We started with 12, then Two Factor arrived during warm up, then Khakis arrived later in the warmup, then finally McIlroy during the first Thang. We did burpees for Two Factor but not knowing how many more pax might show up throughout the morning we stopped it right there. [Read More]
biner  clementine  ezekiel  geek-squad  hotty-toddy  khakis  kilmer  lawn-dart  mcilroy  pbx  shut-in  sky-blue  two-factor  uti 

It snowed, we ignored it... this is what we did

 Posted on December 10, 2018  |  3 minutes  |  452 words  |  

6 regulars, 1 occasional visitor and 1 newbie to Koka Booth showed up this morning at Koka Booth. The 5 inches of snow yesterday didn’t bother us - this is how we roll. Welcome to Nature Boy and his first time at this hi tempo AO. A couple of minutes of small talk and we were off. 3 laps around the parking lot pickle and then circle up at the start for GM x 18 (it took Nature Boy that long to catch up and offer is required standard line), SSH x 18, HB x 18, SFAC while YHC explained what was next. [Read More]
banjo  burt  denali  franklin  nature-boy  shut-in  term-paper  wonderbread 

"Something like" The Beast

 Posted on December 7, 2018  |  2 minutes  |  340 words  |  

Here’s just a few of the Gran Torino Records I set this morning: First EC run (w/ Largemouth, Michelob, Skly Blue and YHC) Most Turkish Get Ups Worst “Beast” 0530 - Meet Roxanne and away we go. Mosey tour of the parking lot and back to the basketball court. Still no Biner (I guess I’m drinking coffee this morning.) Warm Up Good Morning, Windmill, SSH, Steve Earle, Merkin, Mnt. Climber [Read More]
banjo  bogo  hi-liter  largemouth  ma-bell  michelob  one-four  pivot  roxanne  shut-in  sky-blue  squatter  theismann  thurston 

Up the Ladder, Down the Ladder

 Posted on December 6, 2018  |  1 minutes  |  181 words  |  

The temp was 29 The pax was 10 The Site Qs was 0 YHC knew the Site Qs were away so he had a little fun with them in their absense. Just a little… #PUT6P Then we got down to business! 0545 (loved sleeping in) disclaimer and off to the bank for warm up. You know what it was. Thang 1: Bank Laps 20 Single Leg Step Ups / 20 more other leg [Read More]
angry-elf  callahan  chipper  disco-duck  flacco  karma-chameleon  press-on  sabre  shut-in  sosa 

21s for Double Down

 Posted on December 4, 2018  |  3 minutes  |  458 words  |  

Our bros in Louisville put a call out to the Nation this week. To post on Tuesday, wear black, and get a pax picture holding up Ace of Spades to show support for Double Down, who is starting his fight against cancer. For me, it’s cool to see his name is Double Down, which we probably all know is a betting strategy in Blackjack. Cancer can be a game of blackjack sometimes. [Read More]
blue-and-out  butt-fumble  callahan  chanticleer  doogie  earhart  grease-monkey  gtl  hermes  imp  intimidator  joe-smith  largemouth  mccants  michelob  mini-me  netscape  quiver  shank  shut-in  snots  water-wings 

Themeless

 Posted on December 3, 2018  |  2 minutes  |  267 words  |  

~57 degrees and humid in early December. 11 PAX showed up to enjoy an unseasonably warm morning in the Carpex gloom. My first Kryptonite Q since respect week of November 2017. It’s been too long. Let’s see if it’s been worth the wait… Warm-Up Circle up in parking lot 20 SSH, IC 15 Imperial Walkers, IC 20 Merkins 20 Mountain Climbers, IC Thang 1 Small group Indian Run to the parking lot entrance at top of the hill on Ederlee Plank until all in 20 Death Squats (Thanks, Largemouth) Continue across Ederlee to bottom of hill at Avenue of Estates Thang 2 [Read More]
burt  chanticleer  chinese-downhill  coney  denali  grease-monkey  largemouth  michelob  shut-in  squatter  wonderbread