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November 1

Posted on November 2, 2019 | 2 minutes | 227 words |

19 Pax showed up to the POGL newest Friday AO. No FNG’s this morning and no time to waste so let’s get started. Quick mosey around the lower parking lot and circled up. SSH’s, good mornings, calf stretch, sir fazio, and goofballs were called. Now that we are warmed up let’s begin. Most of my Q’s have some sort of theme, so we are going to spell out November. Partner up. [Read More]

Final Q in the POGL

Posted on October 30, 2019 | 2 minutes | 291 words |

15 PAX gathered in the POGL for YHC’s final Q in Apex. Two still to go next week in Cary before I ship up to Raleigh. This was also YHC’s second time ever Qing a limited run workout. After a painful outing at Rush Hour last night, I knew this was going to be a challenge! No FNGs. Disclaimer. Pledge. Warm Up Walk over to the parking lot immediately adjacent to the flag and circle up for the following exercises: [Read More]

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Some Things Look Better On Paper…

Posted on October 9, 2019 | 2 minutes | 416 words |

Like clockwork my birthday came again this year. It has happened every year around this time for as long as I can remember. But I am a good sport so I picked up the Q at finest kettlebell workout on a Monday in Carpex at a church parking lot. I had an odd bout of Q nerves and sleeplessness the night before so when I overslept and subsequently rolled into HB one minute before start I knew it was going to be a productive morning. [Read More]

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Deck of Cards- Bonus Burpees

Posted on October 5, 2019 | 1 minutes | 154 words |

No FNG’s, Disclaimer 2 HIMs rolled in late so we did 5 Burpees OYO Pledge Mosey to the field parking lot for warm-ups Good Mornings, SSH, Merkins, Calf Stretches THE THANG: DECK OF CARDS- We split into partners so we could divide on the track. Two groups split on opposite side of track. Split track and deck of cards in 4 sections Each PAX would pull a card at each station and call the exercise [Read More]

Double Down on 7-7-7 x7 Jackpot and a lot more taboot!!!

Posted on October 3, 2019 | 3 minutes | 532 words |

AO: Tortoises Date: 10/2/2019 PAX: Yogi, Roasters, Half Back, Meatloaf, Traffic Cone, Ausfarth, Ezekiel, Five Hole, Hotty Toddy (H), Crimson, Lawn Dart, Puddles, Rooney, Sega (HH), Wahoo, Shipper, PBX, Intimidator, Johnny Utah, Biner, Go Cart, The Departed, Ashbury (HH), WWW Tortoises is a great AO because it caters to all HIMs. This was high intensity with no 10 count rest. I had a plan coming to the workout but it had to be modified because of the high number; >20 (24 to be exact). [Read More]

Dawgpound Yoga

Posted on September 30, 2019 | 3 minutes | 435 words |

It had been a few weeks since YHC last did a Q in Carpex so YHC figured he would kill 2 birds with 1 stone and Q an AO that he had never Q’d either. PAX of 20 showed up for an old school South Wake inspired beatdown with a special guest - The Dawgpound (SW’s Kettlebell Master and Crazy Ivan Site Q) Warm Up YHC had a goal to keep things under a mile today. [Read More]

Reverse Bear Crawls, no cheatin', Kinda Frightnin'

Posted on September 27, 2019 | 1 minutes | 177 words |

Mosey over to the Publix parking lot and circle up to warm up. Various warm-up exercises including runner stretch and pigeon pose. Mosey over to the lowest point on Green Level Church Road. Run to the top of the hill towards Olive Chapel Road, stopping at every power pole (6 or 7) for five burpees, adding 10 merkins at the top, run to the bottom and repeat, pick up the six. [Read More]

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Bricks and Burpies

Posted on September 26, 2019 | 4 minutes | 669 words |

My name is Chicken Little and I began F3 on June 5th, 2019 with Banjo as the Q at Lion’s Den. I feel that I was hooked almost immediately, after several other PAX that I’m friends with told me that I needed to come to F3. I was like, “yeah right, who begins to work out at 5:30 anyway?!” And then I remembered that I was fat… and realized that what I WAS doing was not working. [Read More]

Barrel of Pickles

Posted on September 25, 2019 | 2 minutes | 324 words |

It feels like it’s been quite a while since my VQ, but I’m glad Q #2 was finally here! Last week I made sure to do recon during Hamm’s VQ and was please to see there were 4 pickles, making 5 different running lanes. I now had a plan… 1 FNG, so struggled through the disclaimer and part of the mission and whatnot followed by the declaration of allegiance to Old Glory. [Read More]

Brought my weinke to a church parking lot

Posted on September 23, 2019 | 2 minutes | 283 words |

Opening- Working on a short notice from Banjo that he couldn’t Q this morning, YHC quickly threw my name on the Q-sheet. No FNG’s this morning. No sense in wasting any time so recited the Pledge and let’s get working. Warm-up- After a slow mosey around the pickle we circled up for a Crimson favorite of extremely slow Good Mornings, SSH, Sir Fazio, calf stretch, and windmill. The Thang #1- First we counted off into two groups. [Read More]