When The Beat Drops..

 Posted on May 30, 2019  |  3 minutes  |  499 words  |  

A pax of 7 showed up for a hot and sunny beatdown at Rush Hour, about 95 degrees to be exact. Compared to YHC’s three previous Q’s, which were all rainy and/or wet. Though I’m sure we would’ve all been ok with that this time around. So, after the Pledge of Allegiance we were off and running to the grassy spot beside the parking deck for warmups. Warmup: Good Evening x 10 SSH x 10 Steve Earle x 10 Overhead Clap x 10 Moroccan Night Club x 10 1 Burpee Thang 1: [Read More]
disco-duck  kermit  largemouth  peeping-tom  press-on  traffic-cone  www 

The Triple Nickel Strikes Again!

 Posted on May 29, 2019  |  3 minutes  |  507 words  |  

The last of my official Birthday Week Q’s, and while still feeling a little tired an a little sore, I was ready to get it this morning. I just Q’d at Bond Park a few days ago and wanted to keep this a bit more fresh. With the Crazy Train coming up, and folks getting more focused on BRR training, I figured we get a little hill work in, and make it a little exciting at the same time. [Read More]
angry-elf  banjo  bartman  biner  bogo  build-a-bear  burt  chanticleer  chinese-downhill  clementine  coney  coxswain  denali  goose  hello-kitty  hermes  hotspot  largemouth  liverpool  ma-bell  macho-man  magnolia  nature-boy  ollie  parker  pivot  prodigal  sabre  shut-in  silverback  skipper  smokey  snots  swag  term-paper  the-commish  the-joker  trike  water-wings  wonderbread  www 

Another Trip Completed

 Posted on May 28, 2019  |  2 minutes  |  228 words  |  

Another trip around the sun completed, so I will celebrate my birthday by Q’ing a workout Started on time and after the disclaimer and pledge we mosey’d over to the parking lot by the baseball fields Warm Up 15 SSH 10 Sir Fazio Forward and Backup 15 Imperial Walkers 10 Merkins 10 Good Morning Thang 1 11’s Squats and Hillybillys Thang 2 Dora 123 Time 100 Step ups 200 American Hammers [Read More]
frisco  macho-man  pickles  press-on  roker  silverback  sputnik  www 

Why Murph

 Posted on May 28, 2019  |  2 minutes  |  385 words  |  

“In an interview, Daniel Murphy said that he was not surprised to learn about his son’s actions. ‘What Maureen and I always worried about was that he would put himself in danger to help someone else, which turned out to be true,’ he said. " If you’re not familiar with the story of Micheal Murphy and his final heroic acts that ultimately cost him his life I invite you click below: https://www. [Read More]
airbag  bagger  banjo  bartman  biner  blue-and-out  bluewater  bogo  build-a-bear  callahan  calvin  captain-jack  carvana  chanticleer  claven  clementine  denali  ezekiel  flacco  frisco  greenbow  gtl  half  hanson  horatio  imp  intimidator  joe-smith  kermit  kitty-litter  liverpool  meltdown  michelob  nerf  ollie  one-direction  orphan  pbx  peeping-tom  pierogi  pivot  quiver  red-ryder  repeato  rooney  schlitz  short-circuit  skipper  slappy  smokey  sour-mash  sub  tecumseh  the-commish  the-joker  theismann  torpedo  trike  triple-lindy  turducken  two-fer  wonderbread  www 

Once you get it, you can’t put it down; also, partner up to know your Brother

 Posted on May 24, 2019  |  3 minutes  |  535 words  |  

AO: SWW Date: 5/24/19 PAX: Adjacent, Beltway, Blue Water, Captain Jack, Denali, Honeycomb, FNG Keebler, Kitty Litter, Oofta, Joe Smith, Smokey, Stetson, Wonderbread, WWW The design of the workout came to mind when I met up with Hermès to pick-up approximately 200 decorative bricks. It was a workout loading them into the bed of my truck. Those bricks were of perfect coupon weight to challenge the HIMs. Time to party … brick party that is. [Read More]
adjacent  beltway  bluewater  captain-jack  denali  honeycomb  joe-smith  keebler  kitty-litter  oofta  smokey  stetson  wonderbread  www 

Celebrating May 24th…on May 23rd

 Posted on May 23, 2019  |  3 minutes  |  462 words  |  

It was another glorious morning at the finest AO in Northwest Cary on a Thursday. While scrambling for a theme last night, I decided it would be fun to quiz the PAX on holidays, history and birthdays that occurred on May 24th. The only problem was, by the time we started our quiz this morning, I was quickly informed that today was not May 24th, but rather May 23rd. Details, details. [Read More]
badlands  biner  bogo  cataracts  claven  clementine  cro  goose  ma-bell  mozart  nature-boy  perry  term-paper  trike  www 

How you planned may not always be how it happens.

 Posted on May 23, 2019  |  2 minutes  |  386 words  |  

Date: 5/20/19 PAX: EarharT, Intimidator, Monkey Nut, Quiver, Shut-in, WWW I had a planned routine going to the workout but during the initial mosey, I had a random synapse firing in my brain when I took notice of the inclined walkway to the amphitheater. I’m going to change it up and do 11’s. The reason for 11s is we do not do enough of it at HB so I wanted it to be the star thang. [Read More]
earhart  intimidator  monkey-nut  quiver  shut-in  www 

Unlocking the Merks for some Sandy Walmart Burps fun without the beach after being Thunderstruck

 Posted on May 18, 2019  |  2 minutes  |  365 words  |  

AO: Danger Zone Date: 5/17/19 PAX: Archetype, Cataracts, One Direction, Pierogi, Press On, Sosa, WWW What a beautiful day for some beach sandy fun without the beach. My body was still trying to recover from the workouts this week but that was not going to deter me from challenging these HIMs. I know they are up to the challenge. The PAX was ready to go so we did the F3 admin stuff and Pledged our Allegiance to Ole Glory. [Read More]
archetype  cataracts  one-direction  pierogi  press-on  sosa  www 

Ultimate Burpee with additional Prime Time Merks

 Posted on May 16, 2019  |  2 minutes  |  381 words  |  

AO: The Lion’s Den PAX: Disco Duck, Hi-Liter, Imp, Nerf, Red Ryder, Sub, Sour Mash, WWW The thought for the workout today has been planned for some time. I kept charting the time when it would be light enough to bring back ultimate frisbee/burpee. For the past week, the average time for sunrise was 0545 hrs. I just had to warm the PAX up and then do one round of a thang. [Read More]
disco-duck  hi-liter  imp  nerf  red-ryder  sour-mash  sub  www 

Sooey's BACK!

 Posted on May 14, 2019  |  3 minutes  |  467 words  |  

Tomorrow marks the 90 day mark from when YHC had L5-S1 spinal fusion. In a way, that went by quick but in a way that seems like forever ago. YHC only ‘missed’ two weeks of F3 during the initial recovery, making it a point to post 3-4 days a week. The PAX really stepped up to keep me company on what was branded as the Sooey Shuffle. Thank you for everyone for all of the support and encouragement during the recovery process! [Read More]
crimson  disco-duck  duece  earhart  ezekiel  frisco  honey-do  pickles  skipper  slappy  sooey  sputnik  two-factor  www