traffic-cone

@Qwerty, @Red Ryder and YHC met last week to plan the 2019 July 4th Convergence hoping to create something special. Our goal was to keep the PAX together in order to preserve fellowship and maybe a few exercises in-between. The disclaimer was disclaimed, the F3 Mission was delivered and Whitney Houston’s Star Spangled Banner put the PAX in a USA state of mind that included a Fly Over courtesy of Delta. [Read More]

10 HIMs joined us today for a beautiful July 3rd morning. No FNG’s Intro, Yogi gave us the mission statement and then we pledged Mosey around the parking lot and circle up for a warm up Good mornings Side Straddle Hops Sir Fazio Arm circle (front and back) Imperial Walkers Control Freak Merkins THANG 1: Mosey around the lot to pick up coupons (center blocks) and partner up Partner 1 did Rock Your Body with the coupon Partner 2 bear crawled 1 light pole down the parking lot and lunged walk back We did this for 15 minutes Thang 2 Mosey over to the pull up bars for a round of Cindy (15 minutes) [Read More]

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]

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]

YHC quickly chums up with YOGI to confirm whose Q it really is. I get the, “what me? “ with a hug. After catching up on a few work things we begin to mingle with the ECP men and those arriving. Good to meet Alamo, been reading a lot about him. Great to see Traffic Cone, have not seen that man in a while. There will be no WWIIs or flutter kicks today. [Read More]

Filling in for the legendary @www is no easy task. Prepped the workout and all plans are in place. Until Texas Ranger posts on slack “might not be enough cinders”. When I showed up on site and ran quickly to see the cinder count, I thought I should be good with about 10 or so Pax standing around and roughly 9 min to “go time”. But… cars continued to roll in and by the time we began it was 19 solid HIMs waiting for some fun. [Read More]

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]

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]

Pre-Blast 16 HIM pushed themselves and grew stronger at Phoenix. Tecumseh was there. The Warmup Pledge of Allegiance at the flag Mixed Run to the East Lot Circle up for: Burpees, GM, WM, CP, Diamond ‘Mericans, Plank Jacks, Mountain Climbers, WG ‘Mericans, SSH, Hillbillies Run back to the Senior Center entrance, Ranger ‘Mericans and Prime Time ‘Mericans on the way. Partner up for partner decline ‘Mericans. The Thang Partner Double Hill BLIMPS: Partner 1 runs to the Kiosk for 5 Burpees while Partner 2 runs to Jersey Mike’s for 5 Burpees. [Read More]

Another adventure in the Chronicles of Rush Hour was commencing as a pax of 6 gathered around for the beatdown. So, jumping right into it, after the Pledge of Allegiance we were off and parking lot next to Academy street for warmups. Warmups: Good Evenings SSH Sir Fasio Arm Circles (forward and reverse) Cotton Pickers High Knees Thang 1: Running along Academy Street, we did Ascending and Descending Merkins at each lightpole. [Read More]