Rocking to the '80's

 Posted on April 24, 2019  |  3 minutes  |  446 words  |  

In the gloom, Girls Just Want to Have Fun! Warm-up With the mission stated, the disclaimer declaimed, and the pledge solemnly uttered, the Pax launched to the upper parking lot to circle up. The tunes were rolling and so were we for 2.5 miles over the course of the workout. It began with Side Straddle Hops Good Mornings Sir Fazio Arm circles forward and back Overhead claps Seal Claps Merkins Calf Stretch Thang One Warmed up, me moseyed to the kiosk for a set of 7’s up and down the hill. [Read More]
angry-elf  arts-n-crafts  banjo  billy  bogo  burt  chanticleer  coney  denali  disco-duck  flacco  geek-squad  grease-monkey  hello-kitty  hi-liter  hotspot  largemouth  liverpool  loom  mccants  michelob  mini-me  moped  ollie  one-direction  peeping-tom  pickles  press-on  prodigal  repeato  saban  sabre  snots  swag  term-paper  torpedo  two-factor  wonderbread 

SPEAK UP, Q!

 Posted on April 23, 2019  |  3 minutes  |  563 words  |  

18 HIMs met this morning at the gloomiest AO in Cary, except that clear sky and nearly full moon made it relatively bright. I was dismayed to learn that several pax showed up for the Riptide beatdown not realizing I picked up the Q instead. I don’t blame them, hell I was trying to do the same thing! One FNG this morning courtesy of Honeycomb, so the full, drawn-out briefing was in order. [Read More]
angry-elf  biner  build-a-bear  doogie  geek-squad  honeycomb  loom  moped  muddy-buddy  ollie  parker  pbx  pierogi  pivot  prodigal  sloth  torpedo  water-wings  yoga-mat 

4 Pics, 1 Word

 Posted on April 20, 2019  |  1 minutes  |  145 words  |  

Pre-Blast 18 HIM for 5.52 *(more miles than #ao-sat-whiplash)* at the hardest working AO in CarPex on a Saturday, #ao-sat-phoenix. Proud of my fellow warriors…y’all killed it today. The Warmup Pledge of Allegiance at the flag. Run out the east exit of the park down to the bank and into the dry cleaner lot for a 1 mile warmup. Circle up for: Good Mornings, Abe Vigoda, Runner’s Stretch, Groiner Merkins, Calf Stretch. [Read More]
bartman  biner  build-a-bear  callahan  chipper  disco-duck  earhart  hermes  hi-liter  ninjago  parker  pigeon  repeato  rooney  smokey  sooey  texas-ranger  torpedo 

Making Good Friday Even Better: Stations of the Cross

 Posted on April 20, 2019  |  8 minutes  |  1703 words  |  

QIC: Crimson, Wonderbread, Flacco 42 HIM gathered in the gloom to commemorate the the final days of the greatest HIM of all time. Stations of the Cross is a Catholic tradition that marks each of 14 notable events the Christ endured on his final day on this Earth. From his condemnation by Pilate and the Sanhedrin to his final (well…not-so-final) resting place in the tomb. Below is the full text that was read and the accompanying exercises for the workout. [Read More]
bartman  callahan  chinese-downhill  chipper  ck  claven  coney  crimson  denali  disco-duck  earhart  flacco  flip-flop  franklin  garfield  goose  hello-kitty  honeycomb  horatio  hotty-toddy  jigglypuff  kermit  leprechaun  miyagi  ninjago  ollie  orphan  parker  peeping-tom  pet-sounds  pickles  repeato  sabre  sooey  sour-mash  speed-racer  texas-ranger  theismann  torpedo  traffic-cone  two-fer  wonderbread 

Shakin' & Stirrin'

 Posted on April 10, 2019  |  2 minutes  |  390 words  |  

Warm & beautiful morning in Cary’s Bond Park for Shaken not Stirred – great group of hard workin’ men too! It was my pleasure to lead such a group & I thoroughly enjoyed it! No FNGs, only familiar faces. Started with the pledge & moved out to a close-by parking lot. The group was informed that this is F3 – modify as necessary! We rolled into: The Warm Up Circle up for SSH, good mornings, windmills, cotton pickers, calf-stretch merkins, mountain climbers, etc. [Read More]
bartman  carvana  chinese-downhill  chipper  chop-block  coney  denali  doogie  freebird  grease-monkey  ham-sandwich  hasselhoff  hi-liter  hotspot  joe-smith  liverpool  ma-bell  malpractice  mccants  ollie  one-direction  parker  pet-sounds  pickles  pierogi  prodigal  random-house  sabre  scarecrow  skipper  sky-blue  smokey  swag  term-paper  torpedo  tubeless  two-factor 

Sub's Sub

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

When the scheduled Q doesn’t show up for the workout it’s up to the site Q’s to provide the beatdown the PAX have come for. With our brother Sub AWOL, and after losing four of seven games of rock, paper, scissors to co-site Q Smokey, it was up to YHC to deliver. Warm-Up Mosey into the park, notice the batting cages, advise the PAX to remember them, perform ten burpees to aid their memories. [Read More]
badlands  captain-jack  cataracts  chinese-downhill  coney  crimson  disco-duck  goose  hotspot  liverpool  nature-boy  press-on  saban  smokey  sooey  torpedo  two-factor 

On the hunt

 Posted on March 30, 2019  |  3 minutes  |  578 words  |  

OK fellas, YHC was feeling a little something extra this week in prep for a Phoenix-lead beatdown. I showed up at 0600 with a pocket full of scavenger hunt clues. Before setting out to strategicly place them around Bond Park, Brother Snots pulled into the lot. With that we rolled out… …back in time for some mumble before the beatdown, seeing no FNG’s YHC dropped the F3 mission statement and credo on the pax, and we’re off. [Read More]
bayonne  biner  callahan  captain-kirk  cataracts  disco-duck  earhart  hello-kitty  kermit  never-ready  smokey  snots  texas-ranger  theismann  torpedo  traffic-cone  triple-lindy 

#F3MentalBattle

 Posted on March 27, 2019  |  3 minutes  |  483 words  |  

37 shakers and vesperers came in to the gloom on special day across F3 Nation, a day where we set aside some time during COT to talk about mental health. But first we have to squeeze 45 minutes of pain into 35 minutes. To help us out, and to illustrate a point, we’re taking one of the Rolling Stone coupons with us, a solid, sturdy log, large and heavy enough that it requires two PAX to carry it. [Read More]
angry-elf  bartman  billy  bogo  burt  cataracts  chinese-downhill  coney  coxswain  disco-duck  flacco  hasselhoff  hello-kitty  hotspot  jigglypuff  largemouth  ma-bell  michelob  ollie  one-direction  parker  peeping-tom  pivot  prodigal  random-house  saban  sabre  scarecrow  shut-in  skipper  smokey  squatter  the-commish  torpedo  two-factor  water-wings  wkrp 

Oil Can and Meatballs Along Route 66

 Posted on March 23, 2019  |  2 minutes  |  396 words  |  

Thirteen HIM’s gathered this morning for YHC’s 1-year F3 anniversary Q. Perfect spring weather for a run around Bond Park. Warm-up: Mosey to the upper lot, circle up for Good Mornings, Side Straddle Hops, Windmills, Hillbilly’s and a few stretches. PAX in full chatter mode today with Yogi and Liverpool leading the mumblechatter, noting the Q’s rather stylish flexibility on display. Mosey to the rockpile for Thang1 Thang 1: Find an ego rock and circle up for Rock Rows, Squats, Curls, Overhead Press, Lunges and Triceps; PAX traded rocks to keep everyone honest. [Read More]
bayonne  biner  build-a-bear  cataracts  duece  earhart  liverpool  pierogi  smokey  texas-ranger  torpedo  triple-lindy  yogi