BACKBLASTS

This a story about when 21 men went to a park. Not just any park, the best park in CARPEX. It all started the night before, when PBX encouraged everyone to roll up, roll up for a Magical Mystery Tour…..here’s what happened: Warm Up: 545 - Warm up run to near soccer pitches and oval up for 15 Good Mornings; 20 Cotton Pickers; 20 mountain climber; 20 plank jacks; 20 Hillbillies The Thangs Mosey to Soccer fields - starting at near goal line - and Partner off - size and speed matter Wheelbarrow to half way line & flapjack; Squats until everyone back then repeat-o Wheelbarrow-o; People's chair until all back Bear Crawl to 18 yd line; Run to half way; Bear Crawl to far 18 yd line; Run to goalline; Plankhold at far end of pitch Crawl Bear to 18 yd line; Backward Run to halfway; Crawl Bear to 18yd line; Backward Run to goalline; lbc's until everyone done BTTW - until everyone done & recover with run to lower crosswalk. [Read More]

Four pax, asystole, ma bell, Mercy Me, banjo for another unconventional teaser. MercyMe is running 10 minutes late. Asystole returns from his extra credit and the remaining pax gather and head over to the front of city hall for typical warm-up. Jog back to the flag, stopping at the handrail for 10 slow count Australian pull ups. Pick up Mercy Me, 10 more Australian pull-ups, and jog to the train track rock pile for an extra large ego Rock; 10 cc curls and 10 rock Rows. [Read More]

3 pax at Rush Hour June 13, 2017. Asystole, Mercy Me [tardy or not?], YHC Banjo and visitor John for about 15 minutes Dueling Banjo 2/2 Again deadly weapons left behind, Cary has an issue within the city; we attacked, no destroyed that sedate city lifestyle. Jog to Cary Arts Center, 5 rounds of 10 Merkins, 10 Dips. Recover with spider monkeys on the rails. Time caught up with us, Asystole ducks his head in the fountain and then we take a fast jog back to the flags. [Read More]

YHC had it all planned out. Looked months in advance (well, maybe weeks) to find THE Monday that would mark my 2nd F3versary. Hotspot’s big suicide was my first introduction to an F3 workout. It didn’t kill me, but it was pretty close. Then, I realized, oh crud I have a weeklong project at work that starts THE SAME DAY that I had signed up to Q. Frantic, hurried inquiries with Hotspot and McCants to see if we could swap up the order. [Read More]

Pulled into the parking lot and Hermes and High Heels were already there at 5:20am. High Heels was visiting from Knoxville and it was nice to have him. We then got to here a story about Khakis knocking a guy out in college and how it changed his life! Pretty interesting stuff but then we were late so we were off…. Warmup Run to the greenway Good Mornings 10 IC Willie Mays Hayes 10 IC Side Straddle Hop 20 IC The Thang [Read More]

60 Dads And 2.0s Posted for the First 2017 F3 Dads [youtube https://www.youtube.com/watch?v=AxtRgs-zGws?rel=0] YHC didn’t know what to expect when it was preblasted out to have an F3 Dads event in Carpex. Even leading up to final prep last night after the wicked thunderstorm (making a few audibles) I had ballparked it at about 24-30 total… Shows how much I know! It was AWE - SOME! I’m so proud to be a part of this group of F3 PAX. [Read More]

As soon as the pax started grumbling about the time, circle up I yelled - What here? Now? Blah, blah blah. YHC quickly established who was in charge First exercise Good mornings, x 4, Followed by Good mornings x 7 SSH - x47, Sir Fazio 15, 16 reverse and 16 overhead (yes Ma Bell 15+16+16 does equal 47) Run through wooded trail (usually too dark but it is nearly the lightest day of the year), to the bottom of the stairs - platform [Read More]

23 Pax for Shaken Not Stirred,4 Pax for Vesper, 5 Pax for Insomnia Q - Hermes, YHC Insomnia ran about 4.5 miles or so, I really don’t know exactly. I have no idea how far Vesper ran, but they did swing by New Hampshire and they were late for COT, I assume they covered at least 6.5 miles in the 46 minutes. SNS: Run down to trail to parking lot, circle up for some typical warm up: SSH, Sir Farzios, Hillbillies, Good Mornings [Read More]