A Case of the Mondays

 Posted on June 24, 2019  |  2 minutes  |  367 words  |  

The sun comes up early these days. Early enough for an old guy like YHC to be able to make out most of the faces gathered around the shovel flag at about 0543. As the garmin strikes 0545, there are 21 PAX who pledge their allegiance, then follow the Q as we all mosey into the bowels of Apex Community Park. Warm Up SSHs, Good Mornings, Steve Earles, Moroccan Night Clubs, Overhead Claps, Plank Jacks, Calf Stretches, and 10 burpees OYO. [Read More]
biner  cataracts  crimson  deuce  hamm  hello-kitty  honeycomb  hot-spot  imp  pbx  press-on  red-ryder  roasters  rooney  saban  schlitz  short-circuit  smokey  two-factor  willy-wonka  www 

Fun times at Gran Torino and containing the FNG Outbreak

 Posted on June 14, 2019  |  2 minutes  |  405 words  |  

Date: 6/14 PAX: Banjo, Biner, Burt, Chinese Downhill, Disco Duck, Ezekiel, Geek Squad,GTL, Hi-Liter, Largemouth, Liverpool, Ma Bell, Old Maid, FNG Outbreak, Peeping Tom, Shut In, Spit Shine, Torpedo, Two Factor, WWW I have to prepare for this Q because this AO attracts all the runners. Disappointment is out of the question but it does worry me. When you have Carpexrunning legends like Largemouth, Old Maid, Ma Bell, Hi-Liter and the soon to be up and coming you got to put together something that will challenge them. [Read More]
banjo  biner  burt  chinese-downhill  disco-duck  ezekiel  geek-squad  gtl  hi-liter  largemouth  liverpool  ma-bell  old-maid  outbreak  peeping-tom  shut-in  spit-shine  torpedo  two-factor  www 

Modify the Modification

 Posted on June 14, 2019  |  1 minutes  |  167 words  |  

Wednesday, June 12, 2019 Vesper Runners and Boot campers headed their separate ways. Bootcampers mosey to Community center for warm up of various exercises and good mornings led by Nature Boy. Mosey to the kiosk. Modified 11s, iffin you can call it that. 10 prom night merkins at the top, 10 dips at Sertoma, Burpees, 1…….11 each time you pass the kiosk Run to top of the Hill, around pole, prom night merkins, back to kiosk, burpees, to Sertoma and around the back end, dips, back to kiosk, and repeat. [Read More]
badlands  banjo  bayonne  biner  bogo  burt  chinese-downhill  coxswain  denali  flacco  geek-squad  grease-monkey  gtl  hasselhoff  hello-kitty  hermes  hi-liter  hotspot  joe-smith  largemouth  loom  ma-bell  magnolia  malpractice  mr-t  nature-boy  ollie  one-four  pierogi  prodigal  quiver  ripcord  shut-in  snots  sooey  swag  term-paper  the-commish  torpedo  two-factor  wonder-bread 

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]
augmented  blue-and-out  bluewater  butt-fumble  disco-duck  hank-williams-jr  hanson  honeycomb  joe-smith  kid-rock  mud-buddy  old-maid  one-four  orphan  oxtail  prosecco  queequeg  qwerty  red-ryder  rooney  schlitz  short-circuit  shut-in  slappy  smokey  sub  term-paper  theismann  traffic-cone  two-factor  wonderbread 

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]
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  sloppy  sub  triple-lindy  two-factor  www 

Mini Murph

 Posted on June 7, 2019  |  2 minutes  |  296 words  |  

January 18th, 2019 YHC was an FNG (EH’d by Banana Seat) at Dante’s Peak. Almost 5 months later my VQ date had arrived. Most cadence counting was done correctly. . . 24 PAX showed up for a beautiful 70 degree morning with all the humidity central North Carolina can throw at us. Disclaimer I am not a professional, in fact I’ve never done this before, Frisco has limited assets and you are welcome to them, but you probably already have nicer stuff. [Read More]
blueprint  cataracts  disco-duck  frisco  hamm  hotty-toddy  imp  leprechaun  ma-bell  pickles  puddles  quidditch  qwerty  red-ryder  short-circuit  shut-in  snots  sour-mash  the-commish  the-crane  theismann  triple-lindy  two-factor  water-wings 

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 

It's A Celebration

 Posted on May 31, 2019  |  2 minutes  |  403 words  |  

BIG. DAY. IN. CARPEX! 37 HIMs of all ages, including one FNG gathered at Apex’s finest Friday AO. YHC and WWW have the Q for what was anticipated to be a large, raucous crowd BEGGING for a beatdown. F3’s mission is recited, disclaimer is exclaimed, and allegiance is pledged. Mosey to the big circle for… Warm Up Good mornings, SSHs, Calf Stretches, A few sets of merkins, plank jacks and Steve Earles. [Read More]
blue-and-out  butt-fumble  cataracts  deuce  earhart  flenderson  friar-tuck  frisco  hanson  hot-spot  hotty-toddy  intimidator  malpractice  monkey-nut  nerf  ninjago  osprey  parker  prosecco  puddles  qwerty  red-ryder  rooney  schlitz  short-circuit  slappy  snots  sooey  sparky  squatter  sub  the-commish  theismann  triple-lindy  two-factor  water-wings  www