sosa - F3 Carpex

The Plank

Posted on February 8, 2019 | 3 minutes | 480 words |

I’d run out of vacation time to get outta town and excuses not to VQ so here we are… Little did I know Dante’s would be hosting the Chipolte Qvergence in support of our brothers Liverpool and Water Wings trip to Peru. 43 HIMs posted on a fine spring morning in February, 3 FNGs taboot! Disclaimer and Pledge. Following the Dante’s Peak tradition we mosey down the circle for warm ups, we hardly fit… nice! [Read More]

Hills for the Kulak Krew!

Posted on February 1, 2019 | 3 minutes | 479 words |

Wow – beautiful morning at the ole Danger Zone – crisp & cool with beautiful stars and a sliver of a moon. My man Flacco had the Q, but asked me to step in as he is under the weather – “my pleasure” as they say at Chick-fil-a – hope you feel better quickly! The PAX gathered with the site Q expertly giving parking commands – Klown Kar of Kulaks was a most welcome sight! [Read More]

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Cold Open

Posted on January 17, 2019 | 2 minutes | 375 words |

On “The Slack” when I see Hotspot’s week of upcoming Q’s. Hmmm. No Q at DZ. That ain’t ‘bout to happen. Snatched that bad boy up and came up with the plan. Warm Up: Harder than normal this am since everyone was in their own world conversating. Could not get this bunch of 12 in gear at all. Saben even gave me the eye. Never have I felt so inadequate as a Q. [Read More]

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PopUp CSAUP: The Burpee 400+

Posted on December 29, 2018 | 1 minutes | 68 words |

Pre-Blast

12 for the first ever PopUp CSAUP: The Burpee 400+
We crushed 420 burpees and covered 2 miles in 60 minutes.

The Warmup

Pledge of Allegiance at the flag
Run around the pickle, circle up for: 5 GM, 10 WM, 10 mountain climbers, 10 merkins.
Run to the parking lot exit.

The Thang

PAX alternate calling 20 burpees OMD. Walk/jog between each set. Do 420 total.

COT

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Pain Stick Party

Posted on December 27, 2018 | 2 minutes | 234 words |

Pre-Blast 8 for a pain stick party at BO. YHC worked with the fellas to make sure we ALL counted during exercises. There’s only one way to learn to count cadence when you Q a workout… You have to practice by counting aloud when someone else is leading. It is definitely more difficult to breathe, but that’s the point: you learn and grow stronger. WWW led the pace back to the flag. [Read More]

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The Core Principles

Posted on December 18, 2018 | 2 minutes | 368 words |

FNG Check / Disclaimer / Cast the Vision / FOLLOW ME.. two feet away for: F3 Workouts are FREE of charge. Warm Up -Failure to Launch -Rockette Hillbillies -Erkin x 15 -Erkin x 15 F3 Workouts are Open to All Men. Run to the far parking lot for Daft Punk 7s with World War 1 Situps and World’s Worst Merkins F3 Workouts are held Outdoors, Rain or Shine, Heat or Cold. [Read More]

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]

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Bye Bye November

Posted on November 30, 2018 | 3 minutes | 435 words |

Scooped this one on Wednesday from Pet Sounds - and I was hoping to craft a workout that he would be proud of. Let’s see how we did… FNG Check - WE HAVE ONE! Disclaimer… during which I remembered the F3 Mission Statement, but not the fact that I’m not a professional. d’oops Head out toward the greenway 10 merkins OMD at the entrance to the greenway Head out and make a left toward the underpass. [Read More]

The Princess Bride

Posted on November 27, 2018 | 3 minutes | 537 words |

Today the brute squad assembled early in the fields of Florin to enjoy a workout that would include Fencing, fighting, torture, revenge, giants, monsters, chases, escapes, true love, miracles. However the pax wasn’t impressed and responded. “Doesn’t sound too bad. I’ll try to stay awake”, “Oh, well, thank you very much, very nice of you. Your vote of confidence is overwhelming” dread pirate pivot answered back…. A quick warm-up lap around the parking lot and then circle up to meet the characters [Read More]

Thankful (especially for FNGs on Thanksgiving)

Posted on November 23, 2018 | 4 minutes | 685 words |

YHC is thankful for many things; my loving family, a full table this Thanksgiving, and a purpose-driven career. But, above all things, I’m thankful for the blessings of FNGs on Thanksgiving Day. More to come, but first: The annual Thanksgiving Convergence means the men of Carpex descend upon the finest AO in all the land, Bradford’s Ordinary, and this year the weather right-perfect for a proper beatdown. EC run waves launched at 0600 and 0630 (psst, Frisco showed up at 0538 texting YHC, “um when are we starting? [Read More]