Warm-o-rama SSH IST ABE VIGODA 7 Rounds Alternate between two exercises for 25 secs with 10 secs rest. Run lap around tennis court after each round. Kettle Bell Swings and LBCs Curls and Squats 4x4s and Skull Crushers Lunge Left and Lunge Right...
Read more23 Handsome Pax showed up this morning for a muggy, bittersweet Conspiracy. The bitter part of the workout is a personal thought as it is nearly time to say au revoir to F3WS for an extended period. The sweet part is appreciating the...
Read more8 pax got out of bed, waded into the hunidity and emerged 45 minutes later better for it. Details: Warm-O-Rama SSH 21 Walkers 21 Arm thingees 21 forward Seal Clap 21 Arm thingees 21 backwards Thang: Lets mosey–long way out of the...
Read morePerhaps the worst known secret in F3WinstonSalem is that the #WeFoCo boys are the real deal. What they lack in numbers, they more than make up for in determination, consistency, and perseverance. They always rally to support the Pax, and never...
Read moreLocation: MILLER PARK North side of Miller Park across from Moore Elementary. Moore Elementary is located at 451 Knollwood St, Winston-Salem, NC 27103 PARK HERE: WARM-A-RAMA: Side Straddle Hop x 20 In Cadence Imperial Storm Trooper x 20 In...
Read more9 pax met this morning and we used Clover and Brookstown and the track in alternating orders for hills and track work at Redline. I felt honored to be a part of the group and lead. (I was definitely bringing up the rear). Prayed for Keith and...
Read moreShmedfest is August 24th. There will be a 8am convergence workout with FiA (2.0 friendly) at the Fairgrounds. While Shmedfest is free to attend, please register so Plunger and his crew know how much food to order. Aside from it being a great...
Read moreToday’s Q by YHC did not go the way, he thought it would. Basically Q Fail on how far everything was from the AO to Wake Forest. So, the 8 Pax signed up for an Amazon type tour of Wake Forest’s Campus looking for the elusive Poteat...
Read moreQ #2 for YHC this week after being away for a while. Begged, borrowed, and stole from old workouts to come up with a plan. As always, it looked better on paper than in execution. (Showed up with 1 minute to spare while the PAX had already...
Read moreYHC picked up the Substi-Q at Charlie Foxtrot for Blue Light Special, and I think it turned out alright. Seven PAX posted at the Novant overflow parking lot. Since it was covered in cigarette butts, we moseyed over to the lower parking lot of...
Read moreThere was a little route confusion among some of the 20 – 50 pax who launched from Hanes Park this fine-ish morning. Do we start up 1st? Do we go up Buena Vista? Do we forego Red Eye’s painstakingly planned routes and just do one of...
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