sub - F3 Carpex

The Brown-Out Badge

Posted on July 6, 2019 | 3 minutes | 540 words |

When: July 6th 2019 QIC: Earhart The PAX: Parker, Banjo, Theismann, Ezekiel, Sub, Biner, Pierogi YHC Earhart 8 HIM gather in the warm, humid morning for an Earhart beatdown at the Green Mile. Sub comes rolling in after running something like 10 miles in 20 minutes. And he was not even gassed. All gathered, we mosey down the lower parking lot, mixing in butt kickers, high knees, and shuffles for some variety before we circle up for: [Read More]

The reward of a thing well done, is to have done it.

Posted on July 6, 2019 | 1 minutes | 205 words |

100% of the pax were committed to Extra Credit this am: Sub for 4 mile solo run, Free Lunch and Pierogi for 1+ mile EC run in from home, YHC for ECP. Well done men No extravagant plans today, more BRR inspiration. Pax mosey to bottom of Weston Oaks Court for various warmup exercises and stretches. YHC now remembers to start Strava. Backwards run up the hill and then run to the top of Bexley Bluff Lane for directions: [Read More]

banjo free-lunch pierogi sub

Greenways, Ovals, and Snakes

Posted on July 3, 2019 | 2 minutes | 356 words |

Lion’s Den! Only my second post there, but man is that a nice site. Just wish it wasn’t a 40 minute round trip drive to get there. Ne’ertheless, here we go! FNG check (one!), even numbers check (yes!), <16 people check (also yes!), clunky disclaimer, LET’S ROLL. Mosey around the lot for Carioca both ways, backwards and forwards run, then continue the mosey to the north lot for GM / IW / SSH / CP / SM / PJ / MC. [Read More]

chicken-little freebird gtl ham i-pity-the-fool imp jigglypuff qwerty red-ryder slappy smithers sour-mash sub wahoo

Feels Like 100

Posted on July 2, 2019 | 2 minutes | 235 words |

Oh, Rush Hour in the summer, how wonderful you are. YHC had an over/under of 4 pax for this hot one. Weather.com said it was 92 but “feels like 100”. FIVE WERE THERE, BOOM! A good little crowd makes for a solid fellowship of a beatdown. YHC didn’t know how much of the sweat was the heat and how much was because it was a hard workout. We’ll never know…but here’s what we did. [Read More]

disco-duck kermit shut-in sub traffic-cone

Lots of Thangs to Do

Posted on June 21, 2019 | 1 minutes | 93 words |

15 pax looked to start off their Friday with a pep in their step. YHC was looking to push us this morning and keep the pax moving through LOTS of Thangs! Callahan and his dumb online poll showed up. Glad to have him out there. 15 pax in all. We ran the bus loops. We circled to the basektball courts We ran the field hills with wall climbers We ran to the shelter We did shelter work We ran a gym lap with playground exercises We did a lot of thangs. [Read More]

biner callahan chanticleer goose greenbow largemouth michelob old-maid outbreak pbx shut-in squatter sub term-paper torpedo

A-M-E-R-I-C-A / 6-14

Posted on June 14, 2019 | 2 minutes | 261 words |

In celebration of Flag Day, the PAX at Dante’s Peak paid tribute to America and Old Glory on a crisp Apex morning. Warm up A quick mosey around most of the soccer field – circle up in the middle SSHs Sir Fazios – front and back Merkins Plank jacks Good mornings The Thang Playing off of the June 14th date (6-14), YHC developed a beatdown encompassing these numbers and A-M-E-R-I-C-A. The PAX enjoyed a tour of both sides of Apex Nature as we stopped intermittently to do the following: [Read More]

blueprint chipper clementine freebird hot-spot hotty-toddy monkey-nut parker pickles puddles qwerty red-ryder snots sour-mash sub the-commish trike water-wings

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]

Arms are my thing! We made time for some rounds with Mike Tyson and got Thunderstruck.

Posted on June 12, 2019 | 2 minutes | 365 words |

Date: 6/11/19 PAX: Blue and Out, Butt Fumble, Chicken Little, Hamm, Hank Williams Jr, Honeycomb, Kid Rock, Largemouth, McCants, Mud Buddy, Parker, Red Ryder, Schlitz, Shank, Short Circuit, Slappy, Sub, Triple Lindy, Two Factor, WWW F3 admin stuff and Pledged Allegiance to Old Glory, Mosey around the pickle x2 and circle up to warm-up. Warm-up: GM, Sir Fazio F&B, Air presses, seal claps, overhead claps, Moroccan Night Clubs, Calf stretches with CFMs, Thunderstruck. [Read More]

There's a fine line between Mumble Chatter and just plain whining.

Posted on June 10, 2019 | 2 minutes | 270 words |

Because sometimes 0500 is too late, our EC today started at 0450. YHC, Snots, Sub, Parker, Water Wings & Jiggly Puff got dizzy running circles around the track. Welcome to Carpex (from Wake Forest) Kid Rock and his 2.0 Hank Williams Jr. Run to the basketball court to circle up **Warm Up **Good Morning, Windmill, Cotton Picker, Sir Fazio Arm Circles, Seal Clap, Overhead Clap, Moroccan Night Club, Steve Erale [Read More]

What the Hill

Posted on June 5, 2019 | 2 minutes | 386 words |

The day didn’t start just like any other day. The FartShat was oh so close, butt didn’t rear its ugly head till the drive home from work, but that’s another story. With BRR around the corner, 94 days to go, the training has begun for many newbies and veterans alike. And feeling a little behind the curve following last years nipple run, it’s time to get into hill shape. Warm Up jog around the parking lot and circle up for various warmup exercises including runners stretch. [Read More]