BACKBLASTS

It’s getting hot. So hot this was the last 0700 start to Phoenix this summer. No worries though, YHC planned for the second half of the workout to be in the shade. That made it easy. Right guys? 20 PAX: 3 total FNGs posted, all 2.0s ready to rumble in the big leagues, so the disclaimer was given (to their legal guardians) and we were off to the kiosk to warm up. [Read More]

Flip Flop, disco duck, smokey, Burt, Joe Smith, largemouth, Chanticler, Hermes, pierogi, shank, coney, Banjo Recently YHC was in Chapel Hill where Yanni led the pax through 50 prom night Merkins to the pax chagrin, as is if those glory days were not a bar set high, much like Burts high school fro bringing him in at 5'10". This is real stuff for these men of action. Hermes alone would scoff at such a weak execution and bow out that chest and announce three or four more rounds. [Read More]

…Now tell me what ya gonna do, When it ain’t nowhere to run (haha, Shut-in reminded me of this Bone Thugs-n-Harmony song and I think I’ll start my next Q with this in the background) F3 started for me in Churham at The Falcon approximately two years ago, later spending 1 year as Co Site Q at Tobacco Road. After moving from Durham to Cary 1 year ago this month, I was past due for my first Carpex Q. [Read More]

Two men showed up to Rush Hour today, both walked away stronger and sharper. Warm Up Mosey to the shaded grassy area next to the parking deck. Did I mention it was shaded? Good Afternoons x 10 (OYO) Little Man Jumping Jacks x 10 Sir Fazio forward x 10 (big and slow) Sir Fazio reverse x 10 (big and slow) Cotton Pickers x 10 Alternating Turkish Get-ups x 10 Thang 1 [Read More]

“Who you spend time with is who you become. Proximity is power.” - Tony Robbins This quote came across my Twitter feed this weekend and I loved it. Right away it made me think of my F3 brothers. The ones I see everyday that help make me better. Not only physically but also, through fellowship and faith, a better man, husband, dad, son, coworker…you name it. I sat there proud thinking of the people I surround myself with because of the good it does in my life. [Read More]

16 PAX gathered on this balmy Tuesday morning for what some likely hoped would be a jog in the park. Indeed, just as YHC was about to ring the bell, up jogged Sky Blue, fresh off a two mile run in. This admittedly got YHC thinking, should he go with his well crafted, planned to the T workout? Or should he call an audible to help make sure Sky Blue got all the running he could handle. [Read More]

With all the spirit and having experienced the 1776 beatdown personally, I felt one more inspirational workout was due to the PAX. With everyone there on a hot and muggy morning, we head out running out and back, circling around the Nan-tan for the first group of exercises and: Warm Up 10 Good Mornings 20 Imperial Walkers 20 Variable Side Straddle Hops 15 Elevated Heel Raises 15 Mountain Climbers 15 Elevated Heel Raises [Read More]

Sleds in July! YHC dusted the cobwebs from the ol’nog’n to come up with a limited run workout that would entertain the PAX looking for a fast pace…. Here goes. Shutin stated to Aspartame at 5:25 oh there will be others. And as he finished that sentence in roles 4 more…. Something about Kryptonite, is it the 15 minutes earlier, or the location. YHC was pumped to have 7 PAX show even with the limited run preblast / warning. [Read More]

Pre-BB THANKS and a BIG SHOUT OUT to all the Q’s I’ve posted under since my first day…you all taught me well! Thanks, WaterWings for inviting me out. Grateful for the brotherhood! Thanks for the support today! BB ‘Twas Saturday morning and through-out CarPex not a creature was stirring except…Callahan, Old Maid, Hermes (gear), Pierogi (gear), Dice, Bo Jackson, Yoga Mat, Texas Ranger, Ollie (3rd Anniv.), Smokey, Crimson, Sooey, Napster, Shank, Yogi, Hi-Liter (VQ), Disco Duck, Mississippi, Biner, Bonham (FNG), Sour Mash, Large Mouth, Term Paper, Sky Blue, Free Bird, Bartman, and Red Dawn. [Read More]

Originally planned this workout for my July 4th Q at FOD until that got hijacked. Thus the 4 theme. Fortoenately, this weeks BO Q became available at the last minute due to an unfortoenate event. Anyways, 14 men showed up for this week’s BO Q. No FNGs, no Burt, 5 respects and 3 hates. WARM UP Jog down to the fountain and circle up 20 SSH, 10 GMs, 15 PJs, 10 mountain climbers Jog to the lower field at Cary Elementary THANG x 4 [Read More]