Warm-o-rama. SSH, IST, Whirly with the Clap, Spider Merkins Beatdown. Pretty simple beatdown. PAX choice to start anywhere in the list of exercises and then move down the list after each exercise is completed. Ten sets of each exercise with...
Read moreNow here’s a little story, I got to tell About sixteen PAX that you know so well It started way back at five-thirty With Zuckerburg, Burlap, and Spi-coli Sixteen of the illenest PAX in F3WS (and F3SoVA) posted for this week’s...
Read moreYHC, not exactly known for creativity and ingenuity where Redline workouts are concerned, led the PAX through a familiar workout this AM. The workout consisted of half hills & half track work to prevent full on misery from being stuck in the...
Read more4 pax gathered after a night of rain to start their week off the best way possible…….pushing their body and making new friends. Palin was there early, stretching and asking about the surprise. No hints were provided and the final 2...
Read moreOnce again I am way behind on backblasts, and this workout was one that came up quickly due to the fact that I didn’t find a Q for the day! To start, as always, we did a Gucci warm-up, with some extra reps to fill the time: 25x...
Read more6 PAX welcomed refreshing temperatures to the Village this morning and, in true idiot fashion, half of the PAX ran beforehand! A perfect place for Village Idiocy to happen as we marched quickly to 0530. YHC got the flag in the ground, said a few...
Read moreThe hip new color this season is fluorescent yellow, as evidenced by at least three Pax this morning. Two of them — Wobegon and Closer — wore bold, sleeveless versions, while the Q (Burlap) showed off his impressive lapover band in a...
Read moreWarm Up Mosey to Med School 10 min of HIIT:45 sec work, 15 Sec Rest High Knees, High Plank/Low Plank, Merkin to Squat, WWII, Squat Jump, Side Plank (switch sides in 20 sec) Iron Mikes, SSH, Groiners, Burpees Mosey to Coal Pit and Partner Up Holds...
Read more6 Pax took a tour around downtown to greet people this morning and see the beautiful sunrise. It was nice to see the morning hustle and bustle this morning of people getting ready for the day and seeing the coffee shops and bakeries getting ready...
Read moreIt seemed like months ago that Site Q Burns asked YHC to Q WIB. Or was it last week? Who knows, what is time really? WIB is a great AO to Q at for a number of reasons. First, the Q gets to pick the location. Which usually means a very very...
Read moreYHC was inspired by this day in history, when Governor George Yeardley of VA assembled elected burgesses to hold the nation’s first elected assembly, and ending the martial law era. We needed no military intervention for this workout, the...
Read more4 PAX plus the Q showed up to Parliament to see try and start the day off right. The humidity was lower in clemmons (as promised in the tweet) and the pax seemed ready to go. So at 530 on the dot (although the Asterias rubens in the group who...
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