BACKBLASTS

I gotta tell you, YHC was not feeling too good today. Lots of sniffling and sneezing over the last 24 hours, but what could be a better cure than getting after it with my brothers? Maybe a hot toddy and a nap, but this was a close second. Warm-Up Mosey over to the parking deck and up to the top level and circle up for side straddle hops, imperial walkers and Sir Fazios. [Read More]

19 HIMs took on the challenge at the versatility that is A Team. We started with the Pledge, then the disclaimer for our lone FNG, and circled up for a bit of: SSH Good mornings Hill Billies Cotton Pickers Sir Fazio 10 burpees because BURPEES!!! Thang 1 Mosey from the parking lot, stop by the picnic area for some quick Dips and L/R step ups x 15. Continue mosey to bottom of Hill 1. [Read More]

What the heck, Darn near 30 pax at FOD! PROBLEMACTIC - Addition by Division? May be time… Nonetheless was an epic morning so let’s get after it! Go Time 0545 Jog down across to other parking lot around the pickle and back past the flag SSH x 25 (IC) Merkins x 15 (IC) Peter Parker x 15 (IC) Plank Jacks x 20 (IC) Parker Peter x10 (IC) The Thang: Partner up Partner 1 BTTW, Partner 2 LBC Repeato 3x Bear Crawl, Crawl Bear, and sideways crawl to past the flag The Thang Duo: Partner back up with same partner for Rocks and Squats Partner 1 rocks to failure, Partner two run 3 yards do squats/return Curls, Press, Skulls, Row Repeato 2x The Thang Tre: Same Partner Pull ups 5x each Repeato 2x Mary J Lo x20 (IC) LBC x20 (IC) Announcements [Read More]

…that’s kind of true, but when in doubt just reference the backblast. On May 10th, 2017 a dude named Dice showed up to SNS on the invite of his buddy Jamie. It was weird because all the guys were calling him “Repeato,” never the less, on a brisk (to me at the time) 54 degree morning I logged my first Carpex beatdown at the hands of a one “Earhart.” Hello Kitty was born and I’ve mildly gravitated to F3 activities… [Read More]

Whew, it’s been a while! YHC did have one random Hells Bells Q during my extended stay on the IR but today’s Q definitely puts me back in the saddle. There was a great crowd of 17 pax to welcome YHC back in and a nice cool breeze ta boot. Back in January listening to the F3 podcast it was suggested that all of our workouts start with the disclaimer. Everytime. [Read More]

We had a May the Fourth workout last week… so let’s follow with a May the HATEth workout! It’s all about the Hate today. FNG Check Mosey over to the Kids Together playground for our warmup. Half the pax do figure Hates around the playgrounds. The other half works on cadence GM, Cotton Pickers, and CDDs. Gather up, and Indian Run back out to Thurston. Turn right and head to Cary Parkway. [Read More]

It was a big day in downtown Cary as 24 PAX gathered to celebrate the 4th anniversary of the premier downtown AO in Carpex. It was also conveniently enough YHC’s 4th anniversary in F3. Unfortunately, my co-FNGs on that faithful day, Ma Bell (traveling), Baby Face (moving), and Lab Rat (never to be seen again) were unavailable to join in the festivities. To honor the day and the OGQ Wonk (who did make a rare appearance in the gloom), we decided to pay homage to the first (yet to be named) BO workout. [Read More]

15 stormtroopers marched on Danger Zone this morning, destroying the rebel alliance…otherwise known as our shoulders. In concelebration of May the Fourth, YHC spun up a beatdown complete with Star Wars flavored fun. Under a bright moon and the glow of light sabers, we welcomed an FNG, Pete, and dutifully recited the disclaimer. And then the fun began… Of course, the first warmup move of any respectable May the Fourth workout has to be…Imperial Walkers. [Read More]

I mean the AO has SW right in its initials. Too easy. Preblast Playlist After emerging from the gloom to the Imperial March, an FNG check resulted in all experienced PAX. Let’s go! Run over toward the greenway. Circle up in the lot for the warmup: 25 SSH 20 IW 15 Tempo Merkins 10 Hillbillies WELCOME TO DAGOBAH. Partner up. Luke will carry Yoda to the baseball field. Flipflop as many times as needed. [Read More]

YHC is on the road this week for a conference in DC, so with that I had to put out the Hello Kitty bat signal to stir up interest for a Carpex inspired beatdown in the District. With an F3 Arlington (launching soon) bro in toe and thanks to a long distance EH from Half, Pax of 3 set out for a workout at DuPont Circle’s fountain with YHC as the QIC for an off-the-books good time. [Read More]