slim-shady

This was my first ever posting at the infamous Lion’s Den. So, what better way to kick the tire than to Q? Quick disclaimer (not really) and the pledge. Mosey through the back parking lot to the school entry – circle up and enjoy some Good Mornings, Sir Fazio’s (front and back), SSHs, alternating leg kicks, and of course, Ernie Davis Heismans (Biner’s form is a work-of-art). The Thang Mosey to the first pickle – Lion’s Den has A LOT of pickles. [Read More]

Arrived at 5:00ish to with my new headlamp to scout out some areas we hadn’t visited in awhile. Amazed that there were already at least 6 cars parked on Laura Duncan with HIMs lunge walking the hill, the Army Physical Fitness testing and EC running. Way to start this week off strong! Warm Up - Good Mornings (SW style), SSH, Runners Stretch Calf Stretch, Sir Fazio, Overhead, Seal Thang 1 - 11s on the hill - Mountain Climbers up top, Jump Squats at the bottom. [Read More]

Date: 6/28/19 PAX: 20 HIMs - Alamo, Banjo, Blueprint, Chicken Big, The Commish, Freebird, Hamm, Hotspot, Hotty Toddy, Imp, QWERTY, Parker, Puddles, Short Circuit, Slim Shady, Sour Mash, Theismann, Two Factor, Un-skinny Bop, WWW No FNG. F3 admin stuff, done. Pledge Allegiance to Old Glory, done. Led the PAX to my truck to retrieve some bricks which we will get really close to along the way of the workout. Mosey to circle for warm-up. [Read More]

This is the second Q for YHC, feels good to be leading again. If good things come in 2’s it must be twice as good to get 4. . . so let’s go with that Let’s Go - 4.1 Disclaimer Pledge Mosey around the parking lot to the front of the church I bet it’s like four 10ths of a mile. . . Circle Up - 4.2 Four rounds of 10 stretches, 15 merkins, and 20 side straddles hops Round1: Good mornings, standard merkins, standard side straddle hops Round2: Abe Vigodas, diamond merkins, smurf jacks Round3: Cotton pickers, ranger merkins, seal jacks Round4: Chinooks, wide grip merkins, red bull smurf jacks (yes it’s in the exicon. [Read More]

Angry Elf and YHC had it all planned out. Until 50 guys showed up at Danger Zone! Too many to take down into the bowels of the park. But we have a glorious field that fits 50 perfectly. Anyway, today was a big day. A day of numbers one might say. 6 - Carpex’ 6th Anniversary. Evidence shows the first Cary F3 workout occurred on 5/31/2013 at North Cary Park and was named Danger Zone. [Read More]