water-wings

And then the rain cleared...

Posted on April 27, 2017 | 2 minutes | 375 words |

With a forecast of rain and flashfloods, PAX of 15 posted outside the closed park gate. Unfortunate for the FNG that showed a few minutes late, but couldn’t find us until halftime of our workout… Warm-Up With the rain miraculously holding off the PAX began a light jog into the park stopping at the speed bump for the 6 to complete 20 SSH, then jogged the rest of the way in to circle up for some Merkins, Mountain Climbers and Good Mornings. [Read More]

BO's 4/20 VQ

Posted on April 24, 2017 | 2 minutes | 215 words |

WAKE N’ BAKE 🏻Warm ups: 15 - Good mornings 15 - low slow flutter 20 (10 each side) - Annie’s 25 - Freddy Mercury’s 🏻 Run back to big church parking lot 🏻The Thang Partner 1 AMRAPs while Partner 2 Runs around the parking lot (W.A.K.E.) W - WWII A - American hammers K - Knerkins E - E2Ks 🏻N - ‘Ndian run (groups of 4) behind the school into the parking lot. [Read More]

You say Tabata, I say Ciabatta

Posted on April 22, 2017 | 2 minutes | 331 words |

Friday morning, my wing man Qing at the other CarPex Friday AO, 60 ish degrees, 1 FNG, 1 Pax from Down East, One Kotter, 13 total Pax not including one Pax riding the flag in on a bike and then leaving….a little better look than my spin class episode. Tunes were on the box and appropriately changed to Boston radio at the suggestion of our NanTan who also suggested the Friday HH spot out at West Park Tavern. [Read More]

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Speaking o rising up

Posted on April 18, 2017 | 1 minutes | 183 words |

18 men rose up from this weekend’s glorious holiday to feel some pain, and speaking of rising, how about we rise up some hills, huh? Mosey Round the loop 20 SSH IC 20 Hillbillies IC 10 GM IC 5 Pikes L/R IC 20 Hackey Sacks IC 11 King David Kicks IC Burpee Count Off - 18 Mosey to Hill for 11’s Top -Squat KDK Bot – Scuba Buddha Wall by Tennis Court Derkin Progression [Read More]

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Flip Flop Q-Skool

Posted on April 14, 2017 | 5 minutes | 873 words |

Yeah, I went to the F3Carpex Q-School a couple months ago, led by the honorable CK. I learned lots that day, however just like in high school and college, I got an A+ on the exam….but forgot everything after that day. Then the day comes for me to Q again, but I didn’t remember all of CK’s simple lessons that day…….kinda like taking the GRE and forgetting how to calculate simple items you learned in previous years, like a cosine or tangent. [Read More]

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SNS

Posted on April 12, 2017 | 1 minutes | 82 words |

Slow warm up run to start, circle up for some warm up. Merkins, Cotton Pickers, Plank Jacks and Superman. The Thang: 4 Corners, Merkins, Burpees, American Hammers and Carolina Dry-docks. Then short run to Rock Pile, Partner Dory with rock, 100 Curls, presses and squats. Start run and did some more Burpees and Dying Cockroach Finished with some Mary COT FNG’s Punch Down and Chalkboard. Welcome to F3 Great support for these men from the PAX, very impressive. [Read More]

Memorial Day Warm-up

Posted on April 11, 2017 | 2 minutes | 262 words |

Once in awhile, it is nice to post at an F3 location that has one substantial exercise, or small sets of exercises that repeat for a good 35 minutes. It becomes a sort of moving meditation with your mind becoming the only deterrent. That is the beauty of the “Murph”. For those of you who do not know, this workout is titled after the Navy Seal Michael Murphy who was killed in action during a firefight in Afghanistan in 2005. [Read More]

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Site Q Convergence

Posted on April 11, 2017 | 3 minutes | 575 words |

I was reading over Franky’s BB yesterday and realized, wow. We just had a Site Q convergence at Kryptonite and I didn’t even know it! We had representation from A-Team, FWD x2, Vesper, DZ, DP, Krypto x2, BO, and even Isotope thanks to my man Don Ho with the surprise post this AM while he’s in town! So yeah, we were loaded down with Site Qs Franklin, sorry bruh. Betamax, Open Out, and Waterwings; See me after the backblast. [Read More]

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Bloody knee and no cape

Posted on April 3, 2017 | 3 minutes | 520 words |

And so it begins…Kryptonite is in the books and off and running (or racing). Pet Sounds and YHC scouted the site out last Monday while Flouride was running surveillance in Israel (that sounds cooler than KoKa Booth but who asked). We went around the lake and in and out of building parking lots. Kryptonite has many options for the PAX to enjoy. Let’s see what happened today: YHC arrives six or seven minutes prior to the launch. [Read More]

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50

Posted on March 29, 2017 | 2 minutes | 380 words |

Within days after turning 49 last year, I started hearing questions like, “Are you still 49?”, and “Shouldn’t you be 50 by now?” Contrary to McCants’ accusations, I have not been 49 for 3 years. Well, 49 no longer. 24 PAX showed up at SnS today to join in the 50th birthday Q celebration. It went something like this: Warm up Fellowship jog to lower parking lot 50 Merkins (because 50) 50 Hillbilies, IC 10 Good Mornings, IC 20 Mountain Climbers, IC Thang 1 [Read More]