2nd Q of the week began racing to northern Virginia aka #GreenbrierEstates aka #Bells&Whistles. YHC dug deep into the archives and exicon to find Dora’s long lost brother, The Diego. Yes, @Turnover, this was a cinder block friendly beatdown, meaning, you can use a cinder block for the exercises. Warmarama: Standard fare and complaints about…
Warmarama: Stretch on your own. The Run: https://www.mapmyrun.com/routes/view/6756344328/ The Gun: 20 seconds on, 10 seconds off: Merkins, Squats, Hillbillies, Dive Bombers, Side Squats, Glute Bridges Repeato Diamond Merkins, Lunges, WW2s, Carolina Dry Docks, Monkey Humpers, Heels to Heaven Repeato Calisthenics until time Announcements: Q School is Saturday, 0900, at Hanes Park. Guys from Cornerstone /…
This morning I was feeling extra grateful, extra blessed, and just happy to be able to get up and move before the sun even rises. On the way to Hanes Park I was listening to the F3 Worship Playlist that @Head Hunter came up with and just got my mind right for today. Song I…
BAM voluntold me weeks ago that I would have the Q today, and then as a courteous site Q does he messaged me on Monday with the reminder. I put up the preblast with a reminder for the pre-ruck at 0445 which was attended by Singing Cowboy, Woodpecker, and BAM, and the pre-run at 0455…
Seven HIMs. Pouring rain. Cold from start to finish. No excuses. The Thang With rain pouring from the opening disclaimer until TIME, the PAX took on a HIIT-style accumulating beatdown. Every round added one new exercise while finishing with an increasingly longer shuttle run. YHC made one modification before the workout began. The original plan…
Come join me at Old Town Park (4550 Shattalon Dr) for WIB. Maybe you can pick up your new WIB headband from Zephyr. Maybe you can get a decent workout in with some pals. Maybe you’ll think to yourself, “Hey, this is a pretty good spot for a WIB, I’d do this again.” Maybe you…
WIB happened at #WhitakerElementary this AM and went something like this: Warmarama: Usual Suspects The Thang: Each exercise x 10 each circuit One exercise x 30 on each circuit Crunchy Frogs Mike Tysons Bonnie Blairs (DC) Electric Chairs (DC) Alabama Prom Dates Diamond Merkins Jump Squats Burpees IST (DC) Dive Bombers Shoulder Tap – Plank…
I woke up early for a good beatdown at Bells and Whistles. I had something planned with Transcript, but there was a pivot that needed to happen last minute. Luckily, I had this one in the back pocket. The humidity was almost oppressive this morning. Reminds me of this funny shirt I saw which said…
Have you ever seen a wooden weinke? Before we get into the re-telling of today’s #BnW beatdown, allow me to tell a brief story about how the prep for said beatdown began. @Bam, being the excellent site Q that he is, reached out to YHC on Monday to confirm I was still good to Q…
The Thang Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability—curls, presses, rows, and lateral raises—balancing on one foot. After each set, we jogged to the island and sprinted back. Part 2 brought slow RDLs, controlled goblet squats, and two laps of a…
YHC dug in the archives for inspiration and found this gem created by Van Gogh from 2020: https://f3winstonsalem.com/2020/02/a-runrangerrun-edition-of-wib/ With a few tweaks and a few pax, we’d be off and running. Four others obliged YHC this morning at River Oaks Community Church. Warmarama: SSHs, Abe Vigodas, Whirlies, Asian Squats, Cherry Pies The Thang: Beginning at…
WIB will be at River Oaks Community Church. We’ll start out at the pull-up bars on the backside of the church, and then run a .6 mile loop around the parking lot. Along the way, pax will perform: Pull-ups + toes to bar x 5 @ pull-up bars. Dive Bombers x 5 @ NW corner…
