wkrp - F3 Carpex

Pusher among us...

Posted on May 6, 2019 | 2 minutes | 272 words |

Amazingly beautiful morning at A-Team! Crisp & cool with almost daylight from the start….. 17 HIMs gathered – One FNG. F3 intro given & we started with the pledge. Moseyed around the first parking lot & crossed over to the other for: The Warm Up Circle up for good mornings, windmills, calf stretch merkins, sir fazio, SSH, etc. Mosey over to the greenway trail for: Thang 1 – Straight up vanilla 7’s on the hill – descending Burpees at the bottom with ascending CDDs at the top. [Read More]

Music of the '70's

Posted on April 23, 2019 | 2 minutes | 389 words |

In one of the top 5 darkest AOs in Carpex, 11 HIM strode into the gloom to the sultry sounds of Brown Sugar and Many Dirty Deeds were Done Dirt Cheap. Warm-up After an enthusiastic rendition of the mission, disclaimer, and pledge, the PAX sauntered out of the parking lot, looped the pickle, and circled up for some Warm-ups. Side Straddle Hop Good Morning Imperial Walkers Sir Fazio Arm Circles Merkins Calf Stretch Thang One Leaving the parking lot, we ran toward the pedestrian bridge and stopped at the crossing so the Q could catch up. [Read More]

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B-day Q-Week Begins!

Posted on April 22, 2019 | 2 minutes | 345 words |

As I reflect on the year that has been and prepare to celebrate the completion of my 58th trip around the sun, I busted out the music from the decade of my birth and started the beat downs. Warm-ups The mission, disclaimer, and pledge were recited. There were no FNGs. We ran from the flag to the top right parking lot listening to Aretha sing “Respect” where we circled up. Warm-ups consisted of Side Straddle Hop, Good Mornings, Imperial Walkers, Sir Fazzio Arm Circles, Merkins, and Plank Calf Stretch. [Read More]

She's a good girl...

Posted on April 16, 2019 | 2 minutes | 287 words |

…as long as she squats. Just ask Smokey. Any who… 15 pax deep for YHC’s return to FWD. Been a minute since I’ve been at the second darkest AO in all of Carpex. A stellar mission statement, short disclaimer and we’re off. Warm-up: Over to the pickle lot for agility weave thru the balls (giggidy) and circle up for GM, SSH, Imperial Walker, EWalkers and quick feet/merkins on the curb [Read More]

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#F3MentalBattle

Posted on March 27, 2019 | 3 minutes | 483 words |

37 shakers and vesperers came in to the gloom on special day across F3 Nation, a day where we set aside some time during COT to talk about mental health. But first we have to squeeze 45 minutes of pain into 35 minutes. To help us out, and to illustrate a point, we’re taking one of the Rolling Stone coupons with us, a solid, sturdy log, large and heavy enough that it requires two PAX to carry it. [Read More]

Just in Time Training

Posted on March 25, 2019 | 2 minutes | 401 words |

I still don’t wear a watch during these workouts. While it’s always good to see Biner, unless he’s Qing of course (then you just have to channel your inner Spartan warrior), he provided the necessary time checks along the way during this particularly time sensitive workout. It was only time sensitive in that we were traveling a long way from the flag and everyone likes arrive home on time. 17 showed, 2 kept Sooey company as he continues his recovery walks, so 14 of launch for a trip around the Apex Lake. [Read More]

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Hablo un poco de español

Posted on March 13, 2019 | 2 minutes | 339 words |

Buenos Dias, Hermanos. When it was announced that Liverpool and Water Wings would share their Chimbote, Peru (or is it Chipotle…) story with the Pax at a bread braking and the Q sheet was WIDE FREAKING OPEN for that day, YHC had to jump on it. Knowing we’d have a squad on hand, I was extra excited (hard to believe I know) for this one. With a resounding Yooooooooooooo at 0544, we got ready to roll out. [Read More]

Catch the Maynard if you can

Posted on March 6, 2019 | 1 minutes | 121 words |

The idea was to run a loop and on said loop catch the Maynard crew as they were hitting the Chatam and Maynard intersection, specifically catch the VQ Maynard running Liverpool. Nine set out, two a little quicker than the rest (respect to Large and Hi-Liter). The route was all the way down High House, right on Chatam, right on Maynard and a left on High House to get home. [Read More]

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2nd Annual Bacon Run

Posted on March 3, 2019 | 1 minutes | 169 words |

With the Tobacco Road Half and Full Marathon approaching, the pax joined for what has quickly become an annual tradition… well at least for this second year in-a-row… a long ATT run followed by top-notch fellowship in the parking lot centered around the all-time champion of breakfast meats, BACON. Distances varied between 5-16 (based on YHC’s count), with the majority of pax locking in on that 10-mile distance. Dang near purrfect with the race coming up in 10 days. [Read More]

Figured 8

Posted on February 27, 2019 | 2 minutes | 229 words |

Insomnia #TheStandard, the original, the ever popular Insomnia kicked off the morning. There was even an FNG, EH’d by our bro Flacco. Due to his first post being Insomnia Callahan (the amazing Site Q) hit him with the disclaimer and we were off for a reverse Davis Drive loop…come to Insomnia to learn what that route is. Insomnia Runners: Callahan, Chinese Downhill, FNG, Flacco, Ollie, Shut-In “THE SIX” also ran their own Thang. [Read More]

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