The premier Monday morning workout, The Estate. Just the mention of the AO brings to mind some of the best workouts with the strongest Pax. The usual crowd is young, fast and large in numbers. What could a Q on the injured reserve do for such...
Read moreYHC celebrated his birthday yesterday, turning 41, while at a dance comp in Raleigh for his 2.0. Couldn’t have thought of a better way to spend it! YHC is getting too old and the creative juices don’t flow like they used to so the...
Read more18 men, including one FNG from Samaritan’s Project Cornerstone, converged at Samaritan Ministries for a tour of downtown Winston-Salem AND a few exercises…all meant to prevent, defeat, squash, sniff out & tamp down any hint of boredom amongst...
Read moreWhen YHC agreed to Q at F3WS’ westernmost workout on Saturdays, I didn’t know that (a) the site Q would be out of town, (b) there would be an ice cream festival on site later that morning, and (c) @CherryPie would arrange a...
Read moreYHC planned a little variation of The Charles Bronson for Urban Assault, to be enjoyed on the grassy meadow of Bailey Park. YHC arrived at 0520 to see at least 8 sprinkler heads going full bore, ruling out that venue as an option. I noticed a...
Read moreWelcome back Ziggy after a ~4 month break while spending a few months in DC. We started warm-ups at 0530. SSHs, ISTs, Arm circle things and a few plank jacks. Then we group moseyed to the pool area for dips, steps-up, box jumps, irkins and...
Read more11 kind pax showed at dawn to help support Gucci through his VQ at Distillery. Many thanks for the support of Schneider, and the awesome turnout of the best of the best around the Dash and WeFoCo! Warm-o-Rama Gucci elected for a long warmup with...
Read moreLocation: Home Depot, 1000 Hanes Mall Blvd, Winston-Salem, NC 27103 Warm-o-rama SSH x 20 IC (til the employees got in the building) The Thang Pain Station 1: 10 x Pull Ups, 10 x Burpees Pain Station 2: 10 x Derkins, 10 x Swipe Squats (Sumo...
Read moreNice cool morning at Bells and Whistles. It went like this: Warm-o-rama (20 count, IC) Side Straddle Hops Imperial Walkers Arm Swirly Things Forward and Backward Seal Clap Abe The Thang: The goal is to push your partner then come back with the...
Read moreYHC brought to today’s workout a Winky with 10 activities. Different PAX were asked to select a number, leading to said activities. None of said activities were enjoyable. The use of today’s Winky sparked debate in regard to YHC’s mental capacity...
Read moreOn a cool, crisp May morning, pax gathered for some fun. As the Q tries to fulfill the vision of the Flatline creator, Beverly, by keeping the pax in constant motion for 45 minutes – no 10 counts, no standing around, but also keep the...
Read moreWarm-o-Rama: The usual for @Goofy The Thang Grab some bricks – 2 each. Line up across parking lot and then do the following increasing by multiples of 1, then by 2’s then 3’s, then 4’s until across the lot (I think we got to multiple of 7)...
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