Last day of 2020...

 Posted on December 31, 2020  |  2 minutes  |  342 words  |  

So today is December 31st, so naturally the last day of the year 2020. What a year it’s been, to say the least. I figured what better way to Q the first workout of the last day of 2020 than to use it as a theme. I decided to do 20 reps of 20 exercises in a 4 corners situation. Here’s what we did: Warmup: YHC and 7 Pax at the flag (almost) at 0515 on an extra gloomy day. [Read More]
bagels  bluewater  captain-jack  full-house  lookout  schlitz  wahoo 

HONORed

 Posted on December 29, 2020  |  4 minutes  |  773 words  |  

It was a cold December day, just above freezing, when I pulled into the parking lot of Cornerstone Fellowship Church in Apex. A few PAX were in their vehicles keeping warm, a few out moving around the parking lot doing I know not what. The kettle bells were not out of their container yet, so with TrackStar’s help we pulled more than enough bells out for the 11 PAX that came out to join me in the gloom. [Read More]
paperback  burt  crimson  earhart  intimidator  reentry  side-out  sooey  trackstar  triple-lindy  wahoo  www 

Quest for 8 Q Challenge ... Day 1 Hells Bells

 Posted on December 15, 2020  |  6 minutes  |  1093 words  |  

Date: 12/14/2020 PAX: Reentry, Snots, Ma Bell, Yahoo, Wahoo, Triple Lindy, Earhart, Entitlement, Roasters, Theismann, Side Out, Track Start, Kwik Stop, Free Bird, WWW Q’ing for a whole week to commemorate my birthday on 12/16 & also my F3-versary since 2017. I first heard about F3 while I was in the Cary YMCA. There was a guy in the gym talking about it to his friend. He heard about F3 in Next Door website. [Read More]
earhart  entitlement  freebird  kwik-stop  ma-bell  reentry  roasters  side-out  snots  theismann  track-star  triple-lindy  wahoo  www  yahoo 

Recycled

 Posted on December 3, 2020  |  2 minutes  |  312 words  |  

11 PAX is a decent number for a subfreezing morning at the only AO in Carpex that has an 0515 start time. Welcome to YHC’s annual Back in Black Q! 3 PAX for a 7 minute EC run. Warm Up Pledge of Allegiance, mosey to the big Koka Booth parking lot. Circle up for SSHs, Sir Fazio arm circles, Overhead claps, Steve Earles, Runners stretch and calf stretch. The Thang Run the outer loop of the parking lot, which is around 0. [Read More]
cauliflower  decal  hoppin-john  joe-smith  laloosh  lookout  ma-bell  red-ryder  snip  triple-lindy  wahoo 

Merkin Fest

 Posted on November 8, 2020  |  2 minutes  |  292 words  |  

School was back in session on Thursday, and 13 lucky pax made it out to gloom for the beatdown! With about 15 minutes till the start a few pax came in from their EC run, and 1 pax came in hot with a few seconds to spare. So with that the disclaimer was given, the pledge was recited and we were off running a lap around the parking lot! Warm Up: [Read More]
16-steves  cataracts  chicken-little  flenderson  hamm  henny-penny  kermit  kool-aid  lucky-charms  sour-mash  track-star  wahoo  yahoo 

Hidden Agenda

 Posted on October 22, 2020  |  2 minutes  |  422 words  |  

17 pax: Banjo, Bootlegger, Disco duck, Earhart, Headroom, Hummus, Juicy Fruit, Kool-Aid, Peeping Tom, Ramsey, Side Out, Slim Shady, Snooki, Steaks, Theismann, Triple Lindy, Wahoo, Warmup 2 line Indian run around the front of church, back to flag, and then various warmup exercises and active stretching. ME. Though the men did not know it, the following exercises are ones elite trail runners use that don’t live in mountainous terrain. Two line Indian run to the planter boxes, grab a partner. [Read More]
banjo  bootlegger  disco-duck  earhart  headroom  hummus  juicy-fruit  kool-aid  peeping-tom  ramsey  side-out  slim-shady  snooki  steaks  theismann  triple-lindy  wahoo 

Kettle What???

 Posted on October 19, 2020  |  2 minutes  |  373 words  |  

The Carpex challenge tour continues as YHC takes the Q at the premiere (only) Carpex Kettlebell workout! Admittedly, YHC is not typically a KB guy, but as previously stated, Carpex challenge. I have a friend that posts some KB workouts on the book of face so I was going to steal one of her workouts, until I tried to do the first set of exercises and realized my bell was too heavy and I would die if I attempted that. [Read More]
blue-and-out  bubba  earhart  flenderson  horatio  left-cheek  parker  peeping-tom  red-ryder  schlitz  shipper  snots  theismann  triple-lindy  wahoo  water-wings 

Vanilla or Spicy?

 Posted on October 2, 2020  |  1 minutes  |  185 words  |  

That was the question leading into this Q. Was this going to a plain vanilla standard bootcamp or will I think of something spicy to throw at the Pax. Let’s wait to answer this at the end. FNG was present so standard disclaimer given to also include social distancing and avoidance of fist bumps. And we’re off. Mosey up the hill and over to the basketball court for warmups. Also included the first 5 reps of Jack Webb. [Read More]
16-steves  compound-w  crew-chief  decal  hamm  headroom  henny-penny  imp  juicy-fruit  orphan  robinhood  schlitz  short-circuit  sir-chicken-little  snooki  steaks  theismann  triple-lindy  wahoo 

"Grundel to the Ground"

 Posted on September 29, 2020  |  2 minutes  |  367 words  |  

Well its both hard to believe its only been a year and hard to believe a year has gone by. Having been while since I’ve Q’d, I decided to pick up Dante’s Peak for my F3 Anniversary. I arrived a little early to sort out and finalize my plans with a short EC around the site getting in a few pull-ups and scaring something that sounded larger than it should have been in the woods by the amphitheater (or did it scare me? [Read More]
16-steves  decal  hamm  headroom  hello-kitty  puddles  ramsay  robinhood  slim-shady  track-star  wahoo 

Peace Disturbed

 Posted on September 29, 2020  |  2 minutes  |  243 words  |  

Its been a long time since I wrote a back blast. I think I have skipped writing one for the last 5-6 times I’ve Q’d. With trying to keep track of Pax attending workouts I better write this out to keep us all safe. So I’m going to keep this simple too. Standard warmup/stretching in Apex PD parking lot. Mosey to bottom of hill and partner up. Time for some Catch me if you can. [Read More]
16-steves  big-red  chicken-little  decal  earhart  egon  hamm  hanson  henny-penny  mohawk  peeping-tom  revere  short-circuit  the-commish  theismann  track-star  triple-lindy  wahoo  yahoo