Always like to have partner work when I Q or even when I am a participant. Gives the PAX the chance to get to know someone or catch up with another PAX. Also, it does allow the feeding of ideas for great mubble chatter. As I arrived at TRQ, what...
Read moreWarmarama (IC): Mountain Climbers x 30 Downward/Upward Dog combo Grassgrabbers with Clap x 20 Abe Vigoda x 5 ASTs F x 10 + B x 10 Seal Claps x 10 OH Claps x 10 The Thang: Mosey west on 5th Street to the train trestle for Pull ups x 20 Triple...
Read moreI was asked by the Spamtan to Q Puragtory well before he assumed the mantle of F3 leadership. I agreed of course but then once he became the Spamtan I knew I was gonna have to step up my game. I did this mostly by promptly forgetting the date...
Read more7 pax gathered to do a recycled Flatline workout that I did a couple of weeks ago, with one exception: between rounds, instead of running 1 minute out, then back, we ran from the picnic shelter to the far end of the track until the first guy...
Read moreA year ago I was out of commission with a pesky herniated disc. So I was extra mindful this morning of the privilege to be out there and to have the keys and the opportunity help the PAX get a great start to their Friday. The Thang: OG’s...
Read moreWarm-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...
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