BACKBLASTS

10 HIMs joined us today for a beautiful July 3rd morning. No FNG’s Intro, Yogi gave us the mission statement and then we pledged Mosey around the parking lot and circle up for a warm up Good mornings Side Straddle Hops Sir Fazio Arm circle (front and back) Imperial Walkers Control Freak Merkins THANG 1: Mosey around the lot to pick up coupons (center blocks) and partner up Partner 1 did Rock Your Body with the coupon Partner 2 bear crawled 1 light pole down the parking lot and lunged walk back We did this for 15 minutes Thang 2 Mosey over to the pull up bars for a round of Cindy (15 minutes) [Read More]

6 BARs gathered at the Citizens’ Center in the glorious early July 4th morning for some ruck shenanigans. YHC showed up last (not unusual but a trend I am trying to buck), and prepared to get going. Thang 1: Pre-Convergence Coupon Ruck We promptly distributed 130 pounds of coupons in the form of two 40 pound sandbags and one 50 pound former-fire-hose-turned-sandbag. For the uninitiated reading this, “coupons” are the term for any additional weight that must be carried by the PAX during a ruck workout. [Read More]

Lion’s Den! Only my second post there, but man is that a nice site. Just wish it wasn’t a 40 minute round trip drive to get there. Ne’ertheless, here we go! FNG check (one!), even numbers check (yes!), <16 people check (also yes!), clunky disclaimer, LET’S ROLL. Mosey around the lot for Carioca both ways, backwards and forwards run, then continue the mosey to the north lot for GM / IW / SSH / CP / SM / PJ / MC. [Read More]

No one claimed the clean gloves I picked up two weeks ago at wolverine, they are clean. Gloves are optional this morning. No new guys. Mosey to the Park Village pool parking lot to warm up with various exercises including runners stretch and pigeon pose. Recover Mosey to top of hill at the second island, on Park Village Drive. Low squat waiting on instructions: - Run to playground at bottom of hill. [Read More]

Date: 7/2/2019 PAX: Aristocrat, Cataracts, Frisco, My Cousin Vinny, Pickles, Press On, Willy Wonka, WWW Claymore is one of those AO that provides many options for a workout. As I listened to 43 feet the day prior with CSPAN speaking to Billy Bob from the F3 Columbia region. Billy Bob is the Nantan of the region. He was brought on to the pod-call-in to talk about lessons learned about being a Nantan of a region. [Read More]

Oh, Rush Hour in the summer, how wonderful you are. YHC had an over/under of 4 pax for this hot one. Weather.com said it was 92 but “feels like 100”. FIVE WERE THERE, BOOM! A good little crowd makes for a solid fellowship of a beatdown. YHC didn’t know how much of the sweat was the heat and how much was because it was a hard workout. We’ll never know…but here’s what we did. [Read More]

21 showed up for a surprise shoulder workout. Only one Thang for the day - Wolverines and Crab Cakes. Warm up Barry Sanders up the hill to grab two small rocks 10 each Fazios forward and back 10 Overhead clap 10 Seal clap 10 Good mornings 10 windmills Return rocks Thang 1 (and only) 11 - Wolverine and crab cake (L & R = 1) Mary Mosey to field 10 Toe touch V Roll up - learned it in Atlanta and not sure if there is an actual F3 name for it. [Read More]

Many of you know that I sometimes go lift after F3. I learned several months ago that doing an EC Run, posting for a beatdown, and then going to the gym usually just leads to a half-assed lifting session, and I stopped doing that. Well, last night I wasn’t thinking clearly and set my alarm for the EC Run knowing I was going to lift after. So,….I really just cheated myself out for 30 minutes of sleep this morning, and I was having some fantastic dreams fishing in Alaska. [Read More]

PAX: Yeti, Crimson, Earhart, Hotty Totty, The Joker, Disco Duck, Intimidator, Billy, Snooze, Triple Lindy, Frisco, Quiver, Meat Loaf, Monkey Nutt QIC: Monkey Nut The thang: After warming up with a little run and some IST’s, Windmill we got to the fun. While flipping cards, each one represented a different exercise. Hearts were squats, diamonds where diamond merkins, spades were KB swings and clubs were curls. Jokers were wild (literally), each one someone took us somewhere different and different amount of running. [Read More]

What 15-mile(+/-) ruck. Take the train from Cary to Raleigh. Ruck back. Tentative route: https://goo.gl/maps/8pvKG1XMiqdZcFgN9 Potential for a mid-ruck rehydration stop, late join or early bail-out near the halfway point (Food Lion at Tryon and Lake Wheeler). Let the Q’s know if you plan to join late. Train tickets are $6 in advance online, a few bucks more at the station day-of. When Saturday, July 13. Form up 9:15pm. Train scheduled for 2153 departure. [Read More]