It was a glorious morning. Snow and ice still lightly dusting the lawn at Bailey Park as the finest #HIM of F3 Winston-Salem emerged from their fartsacks to join Blue Steel out in the gloom. 20 Pax officially posted to #UrbanAssault and got after...
Read moreA downpour welcomed nine brave pax as we gathered together at HP for Redline. What were those guys thinking? Fortunately, the downpour became a comfortable drizzle shortly after launch, and we accelerated to the work at hand. Warmarama: A lap...
Read moreYHC wasn’t completely sure it was his Q after a calendar fail. After confirming with Gucci, I concocted this delicious appetizer to the pax’s day. Enjoy! Warm-o-rama: Sun Salutations x 3 Sun Salutation with Low Lung, Warrior...
Read moreOne day after celebrating my 54th trip around the sun, a Pax of 9 helped me have one more day to celebrate with my F3 family. Right at 7:00am we rolled out for a quick warm up lap around the track. As per usual, Spicolli arrived on Spicolli...
Read moreWarm-o-rama. Exercise x 10 IC / Merkins x 5 IC SSH / Regular Whirlies / Diamond Squats / Ranger Mountain Climbers / Crucible Peter Parkers / Wide Imperial Storm Troopers / Regular Toy Soldiers / Diamond Michael Phelps / Ranger WWII / Crucible Lt...
Read moreYHC just knew the Pax couldn’t resist posting to Run ‘n Gun given my teaser pre-blast about a certain surly Pax coming off the DL. They’ve been deprived too long of his charm and wit, and personally, The Brookberry Shuttle™...
Read moreSeven PAX on a great Wednesday morning for the latest edition of Bells & Whistles that went down as follows: WARM-O-RAMA SSHs ISTs Abe Vigodas Whirlys with a clap PAX rotated among 5 pain stations as outlined below, running a lap around the...
Read moreThis morning the Q wanted to help the pax remember that what we do affects the pax around both bad and good. So what better way to demonstrate this then to give them pain and fun in one hour. Many Pax did EC runs of varying mileage this morning...
Read moreAs YHC was preparing for this Q, I was fully committed to some snow prep workout for our only sort of real snow fall so far (and maybe the only) of 2020. It was going to be around the numbers of 1 (Gallon of Milk), 12 Eggs, and 24 slices of...
Read moreAs we should all know by know, #RunRangerRun is in full swing. Because of this, YHC wanted to up the quota of our normal WIB distances (1-3 miles), and ensure our team is maximizing mileage! Coincidentally, YHC’s last Q at WIB set a record...
Read moreWarm-O-Rama Side Straddle Hops Arm Swirly Things Forward and Backward Calf Stretches, Schutzy-style (anyone seen him recently?) Whirly With the Clap Abe The Thang: Mosey to another lot. 3 Man Grinders (5 minutes each round) LBCs and Merkins...
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