wonderbread

FOR THE RECORD

Posted on December 28, 2018 | 2 minutes | 295 words |

They said it couldn’t be done. It was just too far in too short of time. Too many variables to avoid the dreaded asterisk. They said Hello Kitty defined “up tempo”’ for the CarPex region with his official non-asterisk AO record of 4.55 miles. He was the champ. Our job was just not to be chumps. Well gentlemen, six PAX showed up on a crisp Christmas Eve morning to prove it could be done. [Read More]

12 Days of Christmas - FMJ

Posted on December 18, 2018 | 2 minutes | 397 words |

When: Dec 18th, 2018 QIC: EarharT The PAX: GTL, Imp, Parker, Wonderbread, Callahan, Old Maid, Largemouth, Chanticleer, Shank, Khakis, Rooney, Sub, YHC: EarharT Rolling Stone: Bartman, WWW, Freebird, McCants, Katniss A crisp morning greeting 18 HIM for the next round of holiday cheer and of course a beatdown. 5 HIM peeled off for Rolling Stone while the rest of us headed up and down the street. Where is Camp Gladiator? [Read More]

bartman callahan chanticleer earhart freebird gtl imp katniss khakis largemouth mccants old-maid parker rooney shank sub wonderbread www

Pick up the S(t)ix

Posted on December 17, 2018 | 2 minutes | 411 words |

Pre-count off to form Red, Green and Yellow groups. 18 present and no FNGs Thang 1 Brisk mozy to start of the greenway heading back to SWW with Warm up GM x 8 and merkins x 20 along the way. Glow sticks strategically placed on the greenway. When you arrive at your color – 10 merkins (total of 10 stops per color) If you see a blue, bear crawl to the next stick. [Read More]

burt chanticleer coney denali flip-flop joe-smith largemouth ma-bell michelob old-maid pierogi red-ryder shut-in snots squatter staubach term-paper wonderbread

It snowed, we ignored it... this is what we did

Posted on December 10, 2018 | 3 minutes | 452 words |

6 regulars, 1 occasional visitor and 1 newbie to Koka Booth showed up this morning at Koka Booth. The 5 inches of snow yesterday didn’t bother us - this is how we roll. Welcome to Nature Boy and his first time at this hi tempo AO. A couple of minutes of small talk and we were off. 3 laps around the parking lot pickle and then circle up at the start for GM x 18 (it took Nature Boy that long to catch up and offer is required standard line), SSH x 18, HB x 18, SFAC while YHC explained what was next. [Read More]

banjo burt denali franklin nature-boy shut-in term-paper wonderbread

Themeless

Posted on December 3, 2018 | 2 minutes | 267 words |

~57 degrees and humid in early December. 11 PAX showed up to enjoy an unseasonably warm morning in the Carpex gloom. My first Kryptonite Q since respect week of November 2017. It’s been too long. Let’s see if it’s been worth the wait… Warm-Up Circle up in parking lot 20 SSH, IC 15 Imperial Walkers, IC 20 Merkins 20 Mountain Climbers, IC Thang 1 Small group Indian Run to the parking lot entrance at top of the hill on Ederlee Plank until all in 20 Death Squats (Thanks, Largemouth) Continue across Ederlee to bottom of hill at Avenue of Estates Thang 2 [Read More]

burt chanticleer chinese-downhill coney denali grease-monkey largemouth michelob shut-in squatter wonderbread

Bye Bye November

Posted on November 30, 2018 | 3 minutes | 435 words |

Scooped this one on Wednesday from Pet Sounds - and I was hoping to craft a workout that he would be proud of. Let’s see how we did… FNG Check - WE HAVE ONE! Disclaimer… during which I remembered the F3 Mission Statement, but not the fact that I’m not a professional. d’oops Head out toward the greenway 10 merkins OMD at the entrance to the greenway Head out and make a left toward the underpass. [Read More]

Wheelbarrow Squats. It's a Thing.

Posted on November 26, 2018 | 2 minutes | 304 words |

Since I needed to work off some of the extra Thanksgiving helpings and the frustrations of spending almost 5 days with my in-laws, we started the day with a little EC Run. I was joined by Michelob, Denali & Chanticleer. 0530 Here we go. We take the long way around the lake to the bottom of the hill at the large parking lot. Warm Up Good Morning x 5. That’s enough. [Read More]

burt chanticleer chipper coney denali grease-monkey michelob squatter staubach wonderbread

XXX

Posted on November 19, 2018 | 3 minutes | 486 words |

11-19-88. It’s a number I’ve recorded a ton of times, and now it’s 30 years in the past. Warmup. This is Kryptonite, you get no warmup. Follow me out to Ederlee and the lake greenway entrance. Pause for 30 merkins, OMD. Partner up for a catch me if you can around the lake with 8 cadence prisoner squats (or just sprint if you’re Flip Flop). Rendezvous at the fence. 10 penalty burpees followed by 30 LBCs, IC. [Read More]

chairman-mao denali flip-flop grease-monkey gtl jigglypuff largemouth michelob parker squatter staubach water-wings wonderbread

Very Slippery

Posted on November 16, 2018 | 1 minutes | 142 words |

20 great men got up and came out to SWW. We did a slow jog around parking lot to a warm up, standard 23 Merkins for Gibson, 10 Windmills and 10 PlankJacks. We ran over to Hill on Kildare, we did 5 Carolina Dry Docks on every other light pole. Then we did some hill sprints and some LBC’s, back to picnic shelter for some Frey Daddy Speed Racers. We did 15 dips followed by 1 lap, then 2 and finished with 3 laps. [Read More]

Rotate. Rotate. Rotate. Rotate.

Posted on November 14, 2018 | 2 minutes | 369 words |

- EC Pullups: Theisman, Red Ryder, Joe Smith, Parker, Bluewater - EC Run (that’s right I said EC run): Michelob, Wonderbread, GTL, Hi-Liter, Snots, Chanticleer, Largemouth, Denali & YHC I’ve done a variation of this workout once before at SWW but I thought it would be perfect for Tortoises so I dusted it off, loaded up the Pontiac P.O.S with some fun toys to play with and the rest is soon to be Carpex History. [Read More]