The Long Road

 Posted on June 11, 2019  |  1 minutes  |  207 words  |  

It all sounded like a good idea, until we started doing it. Warm up A quick mosey around the parking lot and onto the lower soccer field SSHs Sir Fazios – front and back Plank jacks Calf stretches – both sides Mountain climbers Ernie Davis Heisman’s The Thang Mosey to the middle of FOD’s long road and partner up for modified 7s or “14s”. Partner one up the hill for 12 LBCs; partner 2 down the hill for 2 WWIIs; reverse and meet in the middle for 10 partner merkins. [Read More]
banjo  biner  claven  clementine  franklin  geek-squad  hi-liter  kilmer  loom  miyagi  moped  pigeon  prodigal  shut-in  sky-blue  sosa  term-paper  wood-chipper 

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]
bogo  build-a-bear  flip-flop-thats-singular  geek-squad  goose  hank-williams-jr  jigglypuff  kid-rock  ma-bell  moped  one-four  parker  pierogi  short-circuit  snots  squatter  sub  term-paper  the-commish  water-wings 

Hey There!

 Posted on June 6, 2019  |  2 minutes  |  270 words  |  

Started the morning with an EC run. I can’t remember who I ran with but while we were running a young man on his bike rode by, stopped and then came back to us and asked if we were with F3. Of course we said yes, told him where to go, and headed to the flag. His hospital name is Niko (with an N) and since he had posted in Davidson, his F3 name is “Hey There. [Read More]
augmented  badlands  burt  hey-there  mccants  nature-boy  prodigal  puck  squatter  staubach  term-paper  wkrp 

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]
angry-elf  badlands  bartman  bayonne  bogo  build-a-bear  burt  chinese-downhill  chop-block  coxswain  denali  deuce  disco-duck  flacco  frisco  heehaw  hello-kitty  hermes  joe-smith  liverpool  ma-bell  magnolia  mr-t  nature-boy  ollie  ozone  peeping-tom  pierogi  prodigal  saban  sabre  shut-in  smokey  sooey  spit-shine  squatter  swag  term-paper  the-joker  theismann  two-factor  water-wings  wkrp  wonderbread 

Lets see what sticks...

 Posted on June 4, 2019  |  2 minutes  |  382 words  |  

YHC had not Q’d since we sent the guys to Peru so I was long overdue. A cool and clear spring morning brought strong numbers out to Salem Elementary. EC guys rolled in with a minute to spare and after a piecemeal disclaimer we began. Warm Up Good Mornings Windmills Sixty Second Arm Circles (Check out the exicon, I think I did them justice but confusion ensued!) Sprinkler (Another exicon gem, looked more like a Heisman pose or awkward prom dance move) [Read More]
banjo  butt-fumble  cataracts  cheddar-bo  hello-kitty  hi-liter  largemouth  mccants  michelob  prodigal  red-ryder  shank  short-circuit  slappy  smithers  sooey  squatter  sub  swiss-army  term-paper  the-commish  triple-lindy  two-factor  water-wings  www 

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]
badlands  bluewater  build-a-bear  denali  disco-duck  ezekiel  grease-monkey  hasselhoff  hermes  honeycomb  hotspot  imp  intimidator  jigglypuff  joe-smith  nature-boy  old-maid  oofta  ozone  pierogi  short-circuit  shut-in  smokey  sooey  term-paper  two-factor  wkrp  www 

Don't sweat the small stuff ... its all small stuff. If your 5 mins early, you’re late ... 5 secs to beatdown.

 Posted on May 30, 2019  |  4 minutes  |  701 words  |  

The day started out great. I awoke at 0415 for my normal father dooties (no pun intended). I took the youngest member of my family, our mixed breed dog, Ella for a morning walkabout. As I got home, my M was waiting for me stating something does not smell right. She was right. My littlest of all littlest, Ella made a mess in her kennel and I had to clean it up which now put me behind my schedule to ready myself for this morning’s beatdown. [Read More]
angry-elf  callahan  captain-kirk  flacco  fluoride  greenbow  hello-kitty  liverpool  my-cousin-vinny  pickles  pivot  press-on  prodigal  quiver  smokey  sooey  sosa  sparky  speed-racer  spit-shine  tecumseh  term-paper  www 

Commitment

 Posted on May 29, 2019  |  2 minutes  |  419 words  |  

Today is my birthday. I signed up over a month ago for this workout, not knowing what I’d be doing the preceding few days. This was a mistake. In hindsight, fartsacking would have been a great idea. However, I’m not one to back down off a commitment! I said I was going to do it, so I’m going to do it. I will note, however, that my body was in sever protest after yesterday’s 12-Mile ruck, Murph Convergence, and full day of actively working outside in the heat. [Read More]
beltway  build-a-bear  butterfly  hermes  lite-brite  oofta  staubach  stetson  term-paper  whirlie  yoga-mat 

The Triple Nickel Strikes Again!

 Posted on May 29, 2019  |  3 minutes  |  507 words  |  

The last of my official Birthday Week Q’s, and while still feeling a little tired an a little sore, I was ready to get it this morning. I just Q’d at Bond Park a few days ago and wanted to keep this a bit more fresh. With the Crazy Train coming up, and folks getting more focused on BRR training, I figured we get a little hill work in, and make it a little exciting at the same time. [Read More]
angry-elf  banjo  bartman  biner  bogo  build-a-bear  burt  chanticleer  chinese-downhill  clementine  coney  coxswain  denali  goose  hello-kitty  hermes  hotspot  largemouth  liverpool  ma-bell  macho-man  magnolia  nature-boy  ollie  parker  pivot  prodigal  sabre  shut-in  silverback  skipper  smokey  snots  swag  term-paper  the-commish  the-joker  trike  water-wings  wonderbread  www 

Celebrating May 24th…on May 23rd

 Posted on May 23, 2019  |  3 minutes  |  462 words  |  

It was another glorious morning at the finest AO in Northwest Cary on a Thursday. While scrambling for a theme last night, I decided it would be fun to quiz the PAX on holidays, history and birthdays that occurred on May 24th. The only problem was, by the time we started our quiz this morning, I was quickly informed that today was not May 24th, but rather May 23rd. Details, details. [Read More]
badlands  biner  bogo  cataracts  claven  clementine  cro  goose  ma-bell  mozart  nature-boy  perry  term-paper  trike  www