A beautiful morning for some WWII. Warm-O-Rama 20 SSH, 15 Imperial Walker, 15 Hill Billy, 6 Abe Vigoda, 10 Whirly The Thang Mosey to the blocks where we completed 10 Layers of WWII! 10 Block WWII each round, 10 Rounds, and in between rounds we...
Read moreTIME WASTERS. Nobody cares. BEATDOWN. Start with 15 reps and decrease by 1 rep each round. Pick up the six at the end of each round and start the new round all together. Station 1 – Water Feature: Diamond Spider Merkins...
Read moreLast week, at about the time YHC was figuring out the plan for his upcoming Q at #TheMothership, @Burlap hopped on the slack and issued an early pre-blast, claiming the Q for #ImpossibleSituation. Being respectful of his elders, YHC acquiesced...
Read moreWhat a beautiful morning at Speas! An Elite Eight of regulars gathered to get stronger together. Started with the usual Warmarama: SSH, Imp Walkers, Abe V, Whirlies avec Clap, arm waggling, squats and one more sloooow squat. Then to brick...
Read more18 #Pax gathered for the launch of a new #AO that starts at 1930 at Miller Park including 3 FNGs and some folks whom I have never met before. It was a perfect night; the rain washed away some pollen, cooled the temps, and made for a successful...
Read more55 degrees and a slight chance of rain. Not bad. The pax rolled in, and we circled up. Mayhem ensued. We took the monthly WW2 challenge very seriously. Warm O Rama with all the favs, then on to the thang: Table Time! 10 Right leg step-ups 10 dips...
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Gentleman of F3 Winston-Salem, We have very exciting news to bring to you. We have decided to revive an evening workout option for all Pax and new guys starting on April 9th, at 0730pm. It will meet weekly on Tuesday evenings at Miller Park...
Read moreThere was a near-revolt the last time I Q’d Redline because we 1) did hill repeats ONLY and 2) made everyone do merkins after one of our hills. This time I wisened up. The Thang: Warm up clockwise around Hanes Park, stopping at the base of the...
Read moreSurprisingly , no rain, but promised a no run Mayhem, so we scurried to the picnic shelter for… WARMORAMA: super quick because why do we need to stretch when we have… THE THANG to do, which is based on ballerina workouts which I found...
Read moreWith recently having received the keys to #Conspiracy as Site Q, YHC figured that he’d better put himself on the roster to Q or there would be a full out mutiny…today was the day. Let’s be clear, YHC is still new to F3 (3 months...
Read moreI had IS. Did not have a plan. However, I knew we would cover some distance. Warm-O-Rama 20 SSH, 15 Imperial Walker, 10 Whirly, 6 Abe Vigoda, some Stretchy Stretch The Thang Pax was given a choice, Long or Short. Everyone chose short, so we...
Read moreYHC signed up to Q for this one a while back thinking I could do a theme around April Fools. I thought long and hard on what I could do. Play a joke, riddle, call something then OMAHA the whole time… Unfortunately, I am not as witty and...
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