spit-shine

Shoulders - need I say more...

Posted on July 2, 2019 | 1 minutes | 98 words |

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]

Start spreading the news

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]

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Core work at FOD 6-25-19

Posted on June 25, 2019 | 2 minutes | 266 words |

3 guys did some ECP or something b/c they think South Cary couldnt handle it. I think it started at 5ish. 5:45 - “Disclaimer” was stated, literally. Follow me, the path around the ball fields is closed, like with a fence closed in case you were wondering. Do some penalty burpees for YHC not knowing this. Jog over to the nice soft field and circle up for some warm up stuff. [Read More]

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Yeah, Let's not do that again

Posted on June 20, 2019 | 2 minutes | 294 words |

As YHC walked around the pax, he noticed a few new faces. Welcome F3 Mozart and his relocation to Carpex from F3 Greensboro. Kotters to 5 Hole. Good to meet CRO and Perry. No FNG’s, Sky Blue led us in the Pledge of Allegiance. Start your Stravas, we’re off. Mosey to the bottom of the hill intersection for various warm up exercises including Nature Boy led good mornings, in absolutely perfect cadence! [Read More]

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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]

Fun times at Gran Torino and containing the FNG Outbreak

Posted on June 14, 2019 | 2 minutes | 405 words |

Date: 6/14 PAX: Banjo, Biner, Burt, Chinese Downhill, Disco Duck, Ezekiel, Geek Squad,GTL, Hi-Liter, Largemouth, Liverpool, Ma Bell, Old Maid, FNG Outbreak, Peeping Tom, Shut In, Spit Shine, Torpedo, Two Factor, WWW I have to prepare for this Q because this AO attracts all the runners. Disappointment is out of the question but it does worry me. When you have Carpexrunning legends like Largemouth, Old Maid, Ma Bell, Hi-Liter and the soon to be up and coming you got to put together something that will challenge them. [Read More]

Core Principles

Posted on June 7, 2019 | 1 minutes | 163 words |

We moved, we sweat, we got going like a turbo vette! It was a swampy morning at Gran Torino, so we just jumped into it. Warmup: Good Mornings - Pretty weak on the Nature Boy imitations SSH Merkins LBC’s Merkins We’re off The Thang: 4 groups of 2, one group of 3 on the soccer field. We ran opposite directions around the perimeter of the soccer field, and met for 10 LBC’s. [Read More]

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The Term Paper

Posted on June 6, 2019 | 2 minutes | 305 words |

Today, at Flying Circus, 13 PAX celebrated two dates that will forever live in infamy. The first, June 6, 1944, the day when Allied forces stormed the beaches of Normandy to begin the liberation of Europe from Nazi Germany. The second, June 5, 2018, the day of my first F3 posting at Field of Dreams, led by Term Paper. To commemorate these two events, we replicated my first F3 Carpex experience designed by the famed Term Paper, and added some D-Day twists as well. [Read More]

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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]