swag - F3 Carpex

Agility City

Posted on May 9, 2017 | 4 minutes | 723 words |

A perfect Wednesday morning for a Shakin-not-Stirred workout: temps in upper 50’s and mild+ humidity. There were a lot of F3 men milling about the shovel flag by 5:40 a.m., many of which were covered in sweat after the 5:05 a.m. F3 Insomnia run. By 5:44 a.m., men had split up into Vesper running group and the classic SNS bootcamp group. There was a singular flip flop that someone tossed in the center circle of the classic SNS bootcamp group, then I stepped into the middle which added another singular Flip Flop in the center circle. [Read More]

Follow My Cadence

Posted on April 28, 2017 | 3 minutes | 436 words |

After my long commute from Apex up to DZ, I was greeted by 13 PAX ready for a good workout. Burt had saved up 6 days of mumble chatter and was in high form and brought a lot of fun this fine morning. Permit running in last minute, off we go around the “pickle” for one lap and circle up at the entrance for: Warm Up 10 Good Mornings 20 Side Straddle Hops [Read More]

angry-elf burt chanticleer earhart flip-flop hermes largemouth ollie permit riptide rubber-ducky saban swag term-paper

Flood Zone - Carpex version

Posted on April 26, 2017 | 2 minutes | 414 words |

Some large number south of 40 PAX assembled at the Senior Center for SNS/Vesper on a beautiful dry morning, with no concerns about the park flooding. One FNG care of Moore from Churham and after the disclaimer, we are off. Brisk run through a short greenway path to the Community Center. Warm Up SSX x 20 GM x 10 IW x 15 Sir Fazios x 15 Compass Merkins x 5 at N,E,S,W,N,W,S,E [Read More]

Guns, Bras, Rocks, Johnny Cash

Posted on April 19, 2017 | 2 minutes | 424 words |

The threat of rain didn’t keep too many away today. Parking lot filled and at 5:45 sharp (or thereabouts since YHC didnt have a timepiece today) we were off towards the front entrance of the park. Tight pax running 2x2 on the sidewalk headed up the High House hill to the 2nd entrance where we circled up for warm up. GM x20, IW x20, SSH x20, Sir Fazio - 10 each way [Read More]

Celebrating in Style

Posted on April 18, 2017 | 5 minutes | 870 words |

First thing, TClaps to Shutty for nailing the COMZ Q and restoring my access to F3Nation.com. Can any older gents tell me if forgetting passwords at 38 is normal? I will keep it brief today, a welcome relief, I know. Anyway, before we can even make all the good mornings, the shovel flag (poorly planted as it was) falls over and we’re due some penalty burpees. For the ACTUAL workout, short story is, today is the 38th celebration of my birth. [Read More]

beaker biner earhart goose hi-liter katniss khakis lulu ma-bell mr-roboto open-out pbx shut-in sooey swag wilbur

Good Friday

Posted on April 14, 2017 | 3 minutes | 573 words |

A cool, clear good Friday morning greeted 12 PAX for a basic run and beatdown workout. No FNGs but we did have a visitor from Rock Hill, Mountaineer! Everyone there on time, so off we go to the back parking lot area for some quick feet to get warmed up. Head back just past the flag and circle up in the parking lot for: Warm Up 10 Good Mornings 20 Side Straddle Hops [Read More]

blue-and-out chappy compound-w crimson earhart freebird gtl lulu mountaineer open-out sooey swag

SNS

Posted on April 12, 2017 | 1 minutes | 82 words |

Slow warm up run to start, circle up for some warm up. Merkins, Cotton Pickers, Plank Jacks and Superman. The Thang: 4 Corners, Merkins, Burpees, American Hammers and Carolina Dry-docks. Then short run to Rock Pile, Partner Dory with rock, 100 Curls, presses and squats. Start run and did some more Burpees and Dying Cockroach Finished with some Mary COT FNG’s Punch Down and Chalkboard. Welcome to F3 Great support for these men from the PAX, very impressive. [Read More]

Memorial Day Warm-up

Posted on April 11, 2017 | 2 minutes | 262 words |

Once in awhile, it is nice to post at an F3 location that has one substantial exercise, or small sets of exercises that repeat for a good 35 minutes. It becomes a sort of moving meditation with your mind becoming the only deterrent. That is the beauty of the “Murph”. For those of you who do not know, this workout is titled after the Navy Seal Michael Murphy who was killed in action during a firefight in Afghanistan in 2005. [Read More]

beaker biner earhart franklin grinch horton katniss lulu nature-boy old-maid open-out pbx shut-in swag water-wings wilbur

What to Expect When You're Expecting

Posted on April 10, 2017 | 2 minutes | 386 words |

As a fairly frequent Q and poster to Carpex workouts I feel like I’m a pretty good numbers guesser. This is key when planning a workout. Helps you to pick the right excercises, etc etc. So for this workout I planned for about 12. There were 6 the week before and then average numbers were mid teens. Good guess right? There were 23. And that’s with Open Out fartsacking as I waited out from of his house for a few minutes. [Read More]

50

Posted on March 29, 2017 | 2 minutes | 380 words |

Within days after turning 49 last year, I started hearing questions like, “Are you still 49?”, and “Shouldn’t you be 50 by now?” Contrary to McCants’ accusations, I have not been 49 for 3 years. Well, 49 no longer. 24 PAX showed up at SnS today to join in the 50th birthday Q celebration. It went something like this: Warm up Fellowship jog to lower parking lot 50 Merkins (because 50) 50 Hillbilies, IC 10 Good Mornings, IC 20 Mountain Climbers, IC Thang 1 [Read More]