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]
badlands  bayonne  billy  captain-jack  cheddar-bo  chinese-downhill  crimson  disco-duck  hotspot  liverpool  nature-boy  press-on  quiver  red-ryder  saban  sooey  speed-racer  term-paper  traffic-cone  two-factor  wkrp 

Kettlebellers

 Posted on April 22, 2019  |  2 minutes  |  283 words  |  

Beautiful morning at Hell’s Bells for some fun! My first kettleball workout Q, so I did my homework & hoped to do a proper job…. 14 HIMs gathered – No FNGs, only familiar faces. F3 intro given & we started with the pledge. Moseyed around the pickle – front/back/left/right, etc…. With all that running out of the way, we rolled into: The Warm Up Circle up for SSH, prisoner squats (deep stretch style), homer-to-marge, lunges, hip rotators, merkins, and spidermans. [Read More]
ashbury  duece  earhart  flacco  intimidator  meatloaf  milton-bradley  peeping-tom  random-house  rooney  sabre  snooze  triple-lindy  www 

Murph 7 of 19 in 2019

 Posted on April 22, 2019  |  1 minutes  |  53 words  |  

Pre-Blast

  • 8 HIM for the seventh of nineteen Murphs (in 2019) at Hares.
  • Stronger backs, stronger hearts in 2019.

The Warmup

  • Pretty much, just talk with Shutty…no one else was present when we started.

The Thang

  • Do a Murph (run to the Wilson’s mailbox and back for the mile).

COT

  • Welcome FNG, Bullseye.
bullseye  hanson  hi-liter  shut-in 

F3 Dads - 4/20/19

 Posted on April 21, 2019  |  3 minutes  |  595 words  |  

PAX: 2.0: WII, Swish, Taby, Sully, Chase, Little Bear, South Paw, Everest, Crosscheck FNK: Taylor (Mia), Gracie (Twinkle Toes), Micah (Neymar), Jacob (Sprocket), Ava (Finch), Aidan (Half Back), Tierney (Snacker), Adilyn (Blades) Dads: Chipper, Stolpinski, Doogie, Build-a-Bear, Michael (FNG), Norwood, Grease Monkey, Repeato, Peeping Tom, Prodigal, WWW Q’ing an F3 Dads workout was a first for me. It was actually a fun experience and I’d definitely Q again. I learned a lot which I think would help those who try to Q an F3 Dads: [Read More]
blades  build-a-bear  chase  chipper  cross-check  dodge  everest  finch  grease-monkey  half-back  little-bear  mia  neymar  norwood  peeping-tom  prodigal  repeat  snacker  south-paw  sprocket  stolpinski  sully  swish  taby  twinkle-toes  wii  www 

Ninjago in da HOUSE

 Posted on April 21, 2019  |  3 minutes  |  467 words  |  

When: April 17th 2019 QIC: Ninjago The PAX: Pickles, WWW, Rooney, Deuce, Hanson, Honeycomb, Ninjago, Hello Kitty, Frisco, Billy, Ascot, Sub, Trike, Sabre, Intimidator, Lawn Dart, Ezekiel, Chipper, Sloth, Lambeau YHC Earhart 21 PAX gather in the early morning gloom to celebrate Ninjago’s 2nd ever Q, this time at Tortoises. After a quick disclaimer and the pledge, the Q drags us around the upper parking lot to circle up for: Warm Up Good Mornings [Read More]
ascot  billy  chipper  deuce  earhart  ezekiel  frisco  hanson  hello-kitty  honeycomb  intimidator  lambeau  lawn-dart  ninjago  pickles  rooney  sabre  sloth  sub  trike  www 

4 Pics, 1 Word

 Posted on April 20, 2019  |  1 minutes  |  145 words  |  

Pre-Blast 18 HIM for 5.52 *(more miles than #ao-sat-whiplash)* at the hardest working AO in CarPex on a Saturday, #ao-sat-phoenix. Proud of my fellow warriors…y’all killed it today. The Warmup Pledge of Allegiance at the flag. Run out the east exit of the park down to the bank and into the dry cleaner lot for a 1 mile warmup. Circle up for: Good Mornings, Abe Vigoda, Runner’s Stretch, Groiner Merkins, Calf Stretch. [Read More]
bartman  biner  build-a-bear  callahan  chipper  disco-duck  earhart  hermes  hi-liter  ninjago  parker  pigeon  repeato  rooney  smokey  sooey  texas-ranger  torpedo 

It’s okay to not be okay

 Posted on April 20, 2019  |  4 minutes  |  651 words  |  

There is an inherent need in a HIM to protect the M and 2.xs from pain and sadness. Some of it is selfish, if we are being honest. No one likes to feel powerless especially not types who are crazy enough to get up in the wee hours of the morning and try to get just a little bit stronger every day. Why be strong if you cannot protect those you love? [Read More]

Making Good Friday Even Better: Stations of the Cross

 Posted on April 20, 2019  |  8 minutes  |  1703 words  |  

QIC: Crimson, Wonderbread, Flacco 42 HIM gathered in the gloom to commemorate the the final days of the greatest HIM of all time. Stations of the Cross is a Catholic tradition that marks each of 14 notable events the Christ endured on his final day on this Earth. From his condemnation by Pilate and the Sanhedrin to his final (well…not-so-final) resting place in the tomb. Below is the full text that was read and the accompanying exercises for the workout. [Read More]
bartman  callahan  chinese-downhill  chipper  ck  claven  coney  crimson  denali  disco-duck  earhart  flacco  flip-flop  franklin  garfield  goose  hello-kitty  honeycomb  horatio  hotty-toddy  jigglypuff  kermit  leprechaun  miyagi  ninjago  ollie  orphan  parker  peeping-tom  pet-sounds  pickles  repeato  sabre  sooey  sour-mash  speed-racer  texas-ranger  theismann  torpedo  traffic-cone  two-fer  wonderbread 

440 for Time

 Posted on April 19, 2019  |  2 minutes  |  251 words  |  

6 PAX gathered at the Big Top on perhaps the least gloomy morning of 2019 so far, 3 of them within a minute of go-time. Goose arrived 5 minutes early expecting the usual punctual PAX for some pre-workout fellowship…he was disappointed. He was also hoping to sweat, I hope he wasn’t doubly disappointed. I get excited planning Qs, especially when they seem particularly novel, challenging, or CSAUP-y. Today qualifies. Beaker’s Beginnings (The Warm-up) [Read More]
beaker  ezekiel  goose  hi-liter  one-direction  pigeon 

Gran Torino Challenge

 Posted on April 19, 2019  |  4 minutes  |  811 words  |  

Date: 4/19/19 PAX: Biner, Hi-Liter, PBX, WWW Ruckers: Carvana, HotCakes, Skipper, The Commish For some reason, I thought I had the FMJ Q this week, but, I noticed on the Q summary, when it was posted, that I was not on the list. I checked my calendar and I had made a scheduling error, so I needed to make-up for it, if I wanted to stay on track with my quest. [Read More]
biner  hi-liter  pbx  www