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]
biner  brussels  burt  chalkboard  chinese-downhill  coney  containment  crimson  fluoride  gala  grease-monkey  gtl  hartman  hermes  katniss  kermit  lulu  mccants  michelob  nabisco  old-maid  open-out  pickles  punch-down  riptide  shank  shut-in  sooey  swag  term-paper  water-wings 

Memorial Day Warm-up

 Posted on April 11, 2017  |  2 minutes  |  262 words  |  

Once in awhile, it is nice to post at an F3 location that has one substantial exercise, or small sets of exercises that repeat for a good 35 minutes. It becomes a sort of moving meditation with your mind becoming the only deterrent. That is the beauty of the “Murph”. For those of you who do not know, this workout is titled after the Navy Seal Michael Murphy who was killed in action during a firefight in Afghanistan in 2005. [Read More]
beaker  biner  earhart  franklin  grinch  horton  katniss  lulu  nature-boy  old-maid  open-out  pbx  shut-in  swag  water-wings  wilbur 

Site Q Convergence

 Posted on April 11, 2017  |  3 minutes  |  575 words  |  

I was reading over Franky’s BB yesterday and realized, wow. We just had a Site Q convergence at Kryptonite and I didn’t even know it! We had representation from A-Team, FWD x2, Vesper, DZ, DP, Krypto x2, BO, and even Isotope thanks to my man Don Ho with the surprise post this AM while he’s in town! So yeah, we were loaded down with Site Qs Franklin, sorry bruh. Betamax, Open Out, and Waterwings; See me after the backblast. [Read More]
banjo  betamax  chanticleer  denali  don-ho  fluoride  hermes  largemouth  michelob  old-maid  open-out  shut-in  water-wings 

What to Expect When You're Expecting

 Posted on April 10, 2017  |  2 minutes  |  386 words  |  

As a fairly frequent Q and poster to Carpex workouts I feel like I’m a pretty good numbers guesser. This is key when planning a workout. Helps you to pick the right excercises, etc etc. So for this workout I planned for about 12. There were 6 the week before and then average numbers were mid teens. Good guess right? There were 23. And that’s with Open Out fartsacking as I waited out from of his house for a few minutes. [Read More]
aristocrat  compound-w  crimson  earhart  franklin  freebird  goose  gtl  hotspot  khakis  lulu  ma-bell  matlock  michelob  monkey-nut  nature-boy  old-maid  riptide  rotary  shut-in  sooey  swag  term-paper 

Cary Brewery Tour in Golf Attire

 Posted on April 6, 2017  |  4 minutes  |  643 words  |  

Beautiful morning in downtown Cary this morning - Burt showed up in full golf attire to celebrate the first Thursday of the Masters (John Daly shorts, Footjoys, putter, etc.) He looked good - but later on learned that footjoys are not the best running shoes. Pleasantries exchanged, Coney gave a quiet disclaimer to our FNG, Nantan started barking about the time so we were off. YHC shot down the road like he was out of a cannon, around the corner. [Read More]
banjo  bartman  burt  callahan  chanticleer  coney  containment  coxswain  franklin  goose  kermit  ma-bell  nature-boy  ollie  open-out  pbx  riptide  shut-in  smokey  term-paper 

Bloody knee and no cape

 Posted on April 3, 2017  |  3 minutes  |  520 words  |  

And so it begins…Kryptonite is in the books and off and running (or racing). Pet Sounds and YHC scouted the site out last Monday while Flouride was running surveillance in Israel (that sounds cooler than KoKa Booth but who asked). We went around the lake and in and out of building parking lots. Kryptonite has many options for the PAX to enjoy. Let’s see what happened today: YHC arrives six or seven minutes prior to the launch. [Read More]
chanticleer  chinese-downhill  denali  emerald  fluoride  grease-monkey  hermes  juco  ma-bell  old-maid  pet-sounds  pikachu  shut-in  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]
angry-elf  blue-and-out  burt  callahan  chinese-downhill  franklin  goose  grease-monkey  hasselhoff  hotspot  largemouth  ma-bell  michelob  nabisco  nature-boy  open-out  pbx  shank  shut-in  smokey  term-paper  wilbur 

Picture Day

 Posted on March 26, 2017  |  3 minutes  |  541 words  |  

It was Picture Day at Phoenix. Jenn, the FUMC chairwoman for the health ministry at FUMC, agreed to come out and take some pictures for an article she wants to write on F3. It turns out Jenn is also Burt’s spin class instructor. More on that later. With that backdrop, here’s what happeed: Warm-up After a circumnavigation of the parking lot consisting of runs, side shuffles, and backward runs, we circled up for [Read More]
banjo  biner  burt  callahan  coney  crimson  earhart  goose  ma-bell  michelob  red-dawn  saban  shut-in  sooey  texas-ranger  troller 

Do you even fitness, bro?

 Posted on March 24, 2017  |  5 minutes  |  860 words  |  

YHC is working on his fitness and his #CarpexChallenge so after making sure his passport is valid he hit up the ole Q sheet and got on for DZ. Swung by and grabbed Open Out so we could take turns driving and let the other one sleep. I love road trips! Upon arrival we had to check our calendar. This was Friday, right!?! Empty lot. Soon enough the PAX rolled in. [Read More]
angry-elf  burt  coney  flip-flop  largemouth  open-out  pergo  permit  shut-in 

The Old Stomping Ground

 Posted on March 24, 2017  |  2 minutes  |  304 words  |  

YHC gets a bit giddy for a Q at BO. Afterall, it is the very finest AO in CARPex and may well be in the great state of North Carolina. It also has the best site Q’s and site Q emeriti. There really isn’t much negative you can find in this gem and the men that come to this hallowed ground know it. Its been a while since the Ripper has Q’d, as he has allowed the other men to led the PAX here more recently. [Read More]
biner  burt  callahan  chanticleer  compound-w  coxswain  goose  khakis  mccants  michelob  nature-boy  old-maid  pbx  pet-sounds  pura-vida  riptide  shut-in  sky-blue  water-wings