11 is a special number in F3 Winston Salem. So why not blow it up times 7!? YHC has a habit of not trying to get creative for workouts; “If it ain’t broke don’t fix it,” after all! But for today, let’s try a new play on 11s, and hope the PAX have...
Read more7 enthusiastic pax showed up at F3 Winston-Salem’s oldest weekday workout – Conspiracy. The only theme for this morning was to suck it up and gladly take the red pill, old school style. YHC thought about bringing an old school rap...
Read moreYHC knows it’s best not to skip leg day, so I brought leg day to the Greenbrier Farms Clubhouse this beautiful Wednesday morning. WoR: SSH, Imperial Walkers, Abe Vigodas, Whirlys, Jack Reachers, Michael Phelps. The Thang: I brought my Big...
Read moreMy family participated in the Walk to End Alzheimer’s this past weekend, and YHC signed up for one of those annoying fundraisers you see on Facebook so often. Asd the Q schedule was open the same day as the walk, I figured I could come up with...
Read moreYHC took a new spin on an old concept out to Mayhem for a test drive and solicited some feedback from the PAX on how to better institute this beatdown in the future. Potentially as early as Saturday. WoR: Whirlies, Imperial Walkers, OH Claps...
Read moreAs I was setting up the premiere Tuesday AO, it started to slightly rain. Just enough to give the 2 runners a nice shower before the hammer came down. Adobe came and planted the flag, as well helped move one of the movable benches for a great new...
Read moreYHC is not clever enough to plan a Halloween themed workout. No candy, no Halloween derived exercise names, just an old fashioned beatdown. At least the weather cooperated and outside of a few stray drops, the Pax stayed mostly dry. The Thang...
Read moreEight pax joined the Q at TIT to unknowingly continue a birthday celebration. Warmarama: SSHs, Cherry Pies, Abe Vigodas, Down/Upward Dog Stretches, Standing Hamstring 10-Counts Mosey around building to retrieve the lone surviving coupon...
Read moreThe call came out for a last-minute Q need from Madoff (must have been desperate), and the call was answered. It went like this: Warm O Rama To the blocks: 20 each IC: Lunges (with block) Curls OHP Reverse lunges Skulls Goblet Squats To the...
Read moreYHC is a huge baseball fan and is having a once in a lifetime year. His beloved Wake Forest Demon Deacons, whom he has followed since 1986, made it to the College World Series in Omaha back in June. And his beloved Texas Rangers, whom he has...
Read moreTwelve pax joined the Q at WIB to unknowingly celebrate a birthday at convenient (for the Q) Miller Park. Warmarama: SSHs, Abe Vigodas, Down/Upward Dog Stretches, Standing Hamstring 10-Counts The Thang Mosey to AARP covered area under which a set...
Read more7 PAX gathered in the chilly morning (well, 5 + Hit Man who must have a mandatory clause to show up just as we leave the parking lot + Manscape who suddenly appeared on the warm up lap around the park) air to run around and up the Hanes Park...
Read more