12 pax showed up at the Greenbriar Farm clubhouse at the last minute to binge on SUGAR and try to ward off the crash for as long as possible at Bells and Whistles, the premier kettlebell workout in all of F3 Winston-Salem if not the entire...
Read more9 pax took a 3+ mile run and then did a few rounds of Tabata on Monday, 8/15/2022 at Run & Gun. It was fun. Objectives going into determining the AO and route included: Relatively flat route Minimal turns route Shelters at launch area (in...
Read moreKnowing Burns, and fellow Atlantan and Braves fan, named “his workout” the Launch Pad after the famed Atlanta-Fulton County Stadium of my youth, it was an honor to Q. For those who may not know or care, Atl-FulCo, was the classic...
Read moreWARMUP. SSH, Whirlies, Michael Phelps * If you want more stretching, wake up earlier and do it at home. Don’t waste the already limited time at the beatdown. BEATDOWN. SHELTER 45 seconds on // 15 seconds off // 3 minute shuttle run...
Read more@Crash sent out a call last week for someone to replace himself as Q. I happily raised my hand. Turns out there was a conversation between @Airbag and @Crash a few weeks ago leading @Airbag to believe he was Q this week at the premiere Monday...
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13 Pax of F3WS, 2 friends of Cowboy’s (and any friend of Cowboy’s is a friend of mine), and one 14-year-old superhuman from F3 Pittsburgh met up for an experience unrivaled by any other, at least in the state of West Virginia on this...
Read moreWARMUP. SSH, Whirlies, Michael Phelps, ISTs Burpees, Reverse Lunges BEATDOWN. Playground Start at 5 reps and increase by 1 each round Side-to-Side Merkins Overhead Squats Gas Pumps Curls on Knees Overhead Press on Knees Low Dollies...
Read moreYHC has a Ragnar race on Friday, and had planned to keep it safe and simple today. We’ve gone through a long list of injuries on our Ragnar team’s and we can’t afford any injuries! Despite my best efforts to tell guys to post at...
Read moreAlways lovely to attempt to lead pax at the premier kettlebell workout. YHC can often be a “glass half empty” kinda guy, at least when it comes to self-talk, so decided to share that love with the pax! And because negative...
Read moreHas been a while since YHC has posted at VI. After arriving early to lay out the cones in the parking lot for the main event the WeFoCo stalwarts arrived to get our week started off strong. WARM UPS Some slow stretches, upward and downward dogs...
Read moreTime to visit the bicameral pleasures of Parliament. One day I’ll learn why this was named as such. We had people pulling into the lot right up until the last moment. One Pax who will remain nameless, had a neat thing going: no lights...
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