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Posted on July 1, 2019 | 2 minutes | 425 words |

Sixteen go-getters decided that the prospect of a 60-minute Bartman Q was somehow more attractive than the spectre of 90 minutes of Banjo, and I don’t blame them. So as not to disappoint, we gathered up, gave what was judged to be a minimally viable disclaimer, and headed to the community center parking lot, with some fortunate restraint shown by ToC’s BFT-wielding CheddarBo. We warmed up. SSH, GM, you know, the popular favorites. [Read More]

A Case of the Mondays

Posted on June 24, 2019 | 2 minutes | 367 words |

The sun comes up early these days. Early enough for an old guy like YHC to be able to make out most of the faces gathered around the shovel flag at about 0543. As the garmin strikes 0545, there are 21 PAX who pledge their allegiance, then follow the Q as we all mosey into the bowels of Apex Community Park. Warm Up SSHs, Good Mornings, Steve Earles, Moroccan Night Clubs, Overhead Claps, Plank Jacks, Calf Stretches, and 10 burpees OYO. [Read More]

Inverted Sunrise at FwD 06-18-19

Posted on June 18, 2019 | 2 minutes | 369 words |

YHC is honored to Q this morning at my old stomping grounds. It is good to be back. Chipper, Jiggly Puff and YHC followed Oofta’s lead on a 3ish mile EC run launching at 4:55. It looked like a couple others got in a shorter EC run. Circle up, disclaimer, moment of silence for Warchild. The Warmup: Follow me, jog around the pickle, some Good Mornings, Windmills, Sir Farzio Arm Circles and SSH for good measure. [Read More]

Aging Gracefully

Posted on June 17, 2019 | 2 minutes | 411 words |

Whoever said getting old can’t be fun? What better way to celebrate your birthday than challenge and push yourself beyond what you thought capable? Even better if a bunch of your friends are pushing you too! 22 HIM ventured out to the mean streets of Bond Park to ring in Franklin’s 49th and YHC’s 48th. Welcome to FNG Huckleberry, named for declaring his favorite movie as Tombstone. Warm-Up: Franklin led the PAX on a friendly mosey to the kite field where we circled up in some moist grass for warmups. [Read More]

Starting posish, move.

Posted on June 17, 2019 | 2 minutes | 295 words |

It won’t be 10, but ya boi will lock it down this week, so let’s go. -- To start: Heavy hearts across F3 Raleigh and beyond after hearing the news that Warchild (Alec Romulus) lost his battle with addiction this weekend. He was way too you. We lifted up him and his family through a moment of silence before the workout and many of our pax were in black from head to toe. [Read More]

Get a Bowlful

Posted on June 13, 2019 | 2 minutes | 243 words |

Thanks to the 32 PAX who showed up for my VQ today. I think overall it well. Started with Intro/ Disclaimer… no FNG’s Pledge Follow me down to the Thales School parking lot for warm ups Warm-ups Good Mornings Imperial Walkers Side Straddle Hops Merkins Thang One 2 lines and Indian Run from Thales over to the Town Hall Diamond We did a Plank Hold while we waited on the 6 While still waiting on the 6 we did a squat hold. [Read More]

A Whippersnapper Steals the Show

Posted on June 11, 2019 | 2 minutes | 233 words |

YHC turned 50 on 6/7/2019, the date of this workout (yes the Backblast is late). Half a century on this fine earth and feeling all the better for it! After a truncated EC run with a few of the regulars, 26 of us circled up for the pledge and a Birthday Q. Warm-up Quick jog around the lot, then circle up for Good Morning, some Side Straddle Hops, a sloppily Q’d set of Hillbilly’s and some Michael Phelps style arm stretches. [Read More]

Four More Years!

Posted on June 5, 2019 | 4 minutes | 648 words |

YHC joined F3 four years ago, and Ma Bell was the Q at my first workout. Back then there was only one AO per day, Monday through Friday, and he was Q’ing the whole week to celebrate his 50th birthday. Remember that number, it will be important later. I found the backblast from that first post and modified the workout for today, with Ma Bell’s assistance. It was a little tougher than a normal Disco Duck beatdown. [Read More]

What no Mary

Posted on June 4, 2019 | 2 minutes | 249 words |

It was the spring morning we missed in sprint at flirting with disaster with 18 paxs. The exercise started off with a lite run to the park for some warm ups. Side saddle hops Merkins Calf Stretches Runner strectches Imperial walkers Then we did a run toward the bridge stopping at the intersection to some quick LBCs At the bridge Ollie really wanted to bear crawl across the bridge so we did our best. [Read More]

build-a-bear captain-jack chipper greenbow joe-smith lite-brite macho-man ollie oofta smokey staubach wild-beaver wkrp wonderbread

Battle Rope Monday

Posted on June 3, 2019 | 4 minutes | 657 words |

Two weeks ago, Squatter busted out a battle rope at FWD. I loved how much I hated it, so I ordered one for my home gym (aka, 8 square feet in my garage, usually covered by tricycles). Fast forward to my VQ. A-Team leans problematic, and I suspected the VQ trainwreck might draw some additional bodies, so I tried to brainstorm some ways to corral the masses. I settled on Battle Rope Monday. [Read More]