The Challenge is 100!!!

 Posted on August 12, 2019  |  3 minutes  |  502 words  |  

PAX: Chicken Little, Chipper, Compound W, Drysdale, Free-fall, Goose, Hamm, Hotspot, Honeycomb, Ma Bell, Quick Stop, Repeato, Ringo, Roasters, Saban, Sixteen Steves, Smokey, Willy Wonka, WKRP, WWW Thank goodness that I’m the co-Site Q for A Team (one of the original 5 Carpex AOs) and we have a reminder for who is Q’ing this week and next week. I had a great weekend trip with the M that I almost forgot that I signed up to Q today. [Read More]
chicken-little  chipper  compound-w  drysdale  free-fall  goose  hamm  honeycomb  hotspot  kwik-stop  ma-bell  repeato  ringo  roasters  saban  sixteen-steves  smokey  willy-wonka  wkrp  www 

Exicon ABC

 Posted on August 7, 2019  |  1 minutes  |  200 words  |  

43 in attendance. 3 Ruckers, 16 Bootcampers, bunch of runners including those that ran the Maynard. What a way to start off “hump day”…in the doom and gloom of SNS. I am starting a series called Exicon ABC. We will be using exercises from those three (or sometimes 4) letters of the alphabet until we complete the alphabet. Today was ABC. Warm up Abe Vigoda Alternating shoulder taps in a plank position Annie (Arm circles from a plank position) Thang 1 [Read More]
badlands  banjo  build-a-bear  burt  carvana  chanticleer  compound-w  flacco  flip-flop-thats-singular  gtl  hello-kitty  hermes  hi-liter  hotspot  largemouth  liverpool  ma-bell  mccants  nature-boy  old-maid  ollie  one-four  pierogi  press-on  repeato  ripcord  saban  sabre  schlitz  shut-in  skipper  smokey  snots  spit-shine  swag  term-paper  the-joker  two-factor  wonderbread  wrench 

Enough of all this BRR talk

 Posted on August 6, 2019  |  2 minutes  |  241 words  |  

BRR this, BRR that. I too am guilty, but today we took a break from all this mumble to settle in for a hard working day at FWD. 5 HIDAs launched for a team training run and the boot campers were on our way. Oh, 1 FNG who was properly disclaimed too during warm-ups including the 5 core principles w/ a burpee in between each one, to boot. Warm-up: Over to the circle for ball weaves Good morning SSH Sir Fazio + Seal + Overhead + Sir Fazio Quick feet + curb merkins on 10 and 15 counts The Thang: [Read More]
augmented  banjo  bartman  build-a-bear  burt  butterfly  change-order  greenbow  hello-kitty  hoppin-john  joe-smith  juco  lite-brite  lookout  oofta  smokey  staubach  term-paper  texas-ranger  whirlie  wonderbread  yoga-mat 

Flirtin' with Circuits

 Posted on July 23, 2019  |  2 minutes  |  217 words  |  

Part 2 of 6 Celebrating with 14 of Carpex’s finest Here’s what we did. Warm Up: Disclaimer given. Pledge said. Side Straddle Hops, Good Mornings, Windmills, Imperial Walkers. Monkey Humper’s per Term Papers request. I thought it was odd too. lol. I also moved my butt to the center of the circle. I’m missing 3 pax so feel free to shout them out in the comments! The Thang: Circuit Work 5 exercises for 5 reps done for 15 minutes. [Read More]
butterfly  chipper  disco-duck  lite-brite  ollie  smokey  staubach  stetson  term-paper  www  yoga-mat 

Accountability Revisited

 Posted on July 21, 2019  |  2 minutes  |  310 words  |  

Accountability - sign up for the Q slot after a long week out of town to ensure that you post. Accountability revisited - repeat of before, so why not repeat the workout. Hard to believe that we did this back in February 2018 the first time. There were several modifications though since was my first running Q after recovery and with Green Mile down the road our hi tempo guys had an additional option. [Read More]
bagels  blind-date  callahan  crimson  disco-duck  ever-ready  hotty-toddy  kilmer  lookout  odouls  peeping-tom  pet-sounds  pigeon  short-circuit  shut-in  smokey  sooey  tecumseh  texas-ranger  torpedo  wichita  wrench 

A-Team 5-year Anniversary 7-15-19

 Posted on July 16, 2019  |  2 minutes  |  295 words  |  

28 HIMs showed up to celebrate 5-years of wonderful workouts on Mondays! They were led by 108 years of experience on a classic tour of the site. Warm-Up WWW started the process with the standard disclaimer. There were no FNGs. We pledged allegiance to Old Glory and took off for a short run. WWW led us in GM, Abe Vigodas, Sir Fazio Arm Circles, Seal Claps, Eskimo Merkins (they are not cool), hamstring stretch, and runner’s stretch. [Read More]
betsy-ross  chicken-little  chinese-downhill  compound-w  coxswain  crimson  disco-duck  frisco  hamm  jigglypuff  lookout  ozone  peeping-tom  press-on  repeato  roasters  saban  schlitz  short-circuit  skipper  smokey  soccer-mom  sooey  term-paper  traffic-cone  two-factor  willy-wonka  www 

Friday, Fellowship, and Faith

 Posted on July 15, 2019  |  2 minutes  |  268 words  |  

17 Pax were out and ready for a solid beatdown. Partially true. Their were 17 pax there. But what started out as a fitness test quickly turned into a fellowship-pace-fitness-test-cluster. But that’s what F3 is about. It’s more than a workout and sometimes the workout is secondary to just being out there in the gloom with your bros. We got in a great beatdown, thanks to Callahan’s 3yr old “fitness test” he created but most of all we just had fun. [Read More]
banjo  boise  burt  callahan  chinese-downhill  goose  hello-kitty  how-how  ma-bell  mccants  press-on  roasters  saban  shut-in  smokey  snooze  sosa 

Baker's Dozen 60 Minute Co-Q

 Posted on July 6, 2019  |  2 minutes  |  420 words  |  

Jigglypuff popped his Co-Q cherry this morning when he teamed up with YHC to take on a 60 minute beatdown at Phoenix, Cary’s only Saturday AO. A lucky 13 came out including 1 FNG - Wrench for what turned out to be over 3.4 miles of running and other hoopla. Warm Up YHC’s watch of nearly a year decided to stop working. We started 1 minute late due to this but off we went down to the Kiosk. [Read More]
captain-jack  disco-duck  jigglypuff  loom  madoff  peeping-tom  pigeon  roasters  short-circuit  smokey  tecumseh  triple-lindy  wrench 

The Freedom Trail July 4th Convergence

 Posted on July 5, 2019  |  3 minutes  |  572 words  |  

@Qwerty, @Red Ryder and YHC met last week to plan the 2019 July 4th Convergence hoping to create something special. Our goal was to keep the PAX together in order to preserve fellowship and maybe a few exercises in-between. The disclaimer was disclaimed, the F3 Mission was delivered and Whitney Houston’s Star Spangled Banner put the PAX in a USA state of mind that included a Fly Over courtesy of Delta. [Read More]
augmented  banjo  bartman  big-red  biner  bluewater  build-a-bear  captain-jack  carvana  cataracts  chanticleer  chicken-little  clementine  coney  crimson  deuce  disco-duck  earhart  ezekiel  garfield  geek-squad  grayson  greenbow  hamm  hanging-chad  headroom  hermes  hi-liter  honeycomb  hot-spot  hot-toddy  how-how  jigglypuff  joe-smith  kermit  kitty-litter  lights-out  madoff  michelob  mufasa  nerf  olay  one-four  orphan  ozone  pierogi  pigeon  pivot  press-on  qwerty  red-ryder  riptide  roasters  saban  short-circuit  skipper  slappy  smokey  snots  soccer-mom  sooey  sour-mash  spice-girl  spinal-tap  squatter  staubach  tecumseh  the-commish  traffic-cone  triple-lindey  two-factor  whirlie  wild-beaver  wkrp 

Odd Couple

 Posted on July 1, 2019  |  2 minutes  |  238 words  |  

Pre-Blast 17 (+2 Ruckers) for partner work at #ao-mon-ateam. 6 for great discussion at #qsource. Great start to the week! Warmup Pledge of Allegiance at the flag. Run to the midway parking lot on the right. Circle up for: GM, WM, CP, Zebra Butt Kickers, Diamond ‘Mericans, WG ‘Mericans. Partner up, size matters. Run to the front of the back lot. Thang 1 Partner Carry across the lot and one time around the circle. [Read More]
carvana  chipper  coxswain  goose  hamm  hi-liter  hotspot  imp  katniss  nature-boy  ollie  press-on  roasters  schlitz  short-circuit  skipper  smokey  soccer-mom  willy-wonka