Knowing the Lion’s preference for red meat, the Spamalope was calm but wary as he entered onto the plain, and so it was with YHC as he returned from a long season of running to Q a boot camp work out. But not to worry as all the faces were...
Read moreSchweaty Conspiracy with Spicoli 10.2.19 Brought my 2.0 out for a little workout in the dark on a school day. 9 other PAX graciously allowed YHC to lead. Here’s what we did: Warmrama in parking lot: SSH, IW, Squats, Abe vigodas, Peter...
Read moreJoin us at 6am BB&T Field alongside the Wake ROTC and remember those that lost their lives on 9/11. Come at 5:30 for a little warm-o-rama and DORA before hand.
Read moreWarm o rama 25 SSHs 25 ISTs 5 Abe Vagodas high plank, 5 merkins, into down dog dog (right leg up; left leg up), into low plank, and back to high plank (repeato) 20 arm swirly things Mosey to Education Hill for the Thang: DORA, pure and simple...
Read morePAX of 20 (yes, YHC understands that only 19 PAX are listed…technology failure this am, can’t recall 20th PAX) converged at Conspiracy this am for Lysol led Q. YHC was rather impressed that 20 PAX showed up for a rare #Redwood Q, so...
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 moreIt was dark, it was humid, it was early. We gathered anyway in the gloom to get after it on hump day. Mosey to the track. Warm-up: 15 IW’s. Enough of that. #StretchingIsOverrated The Thang: A little something YHC picked up at F3...
Read more7 PAX posted today for delicious sounding beatdown featuring YHC’s favorite summer fare, 7-layer dip. The Q brought plenty to go around and even encouraged the PAX to help themselves to seconds. #DontWantAnyoneToGoHungry It went something like...
Read moreGreat day for a workout near to my home. I thought I was getting there early only to find two others beat me there, guess I wasn’t the only one excited. As the crowd gathered, the clock struck half past five and we were off with: WoR: SSH...
Read moreIt is amazing to have your first two Q’s fall on important dates in your life, but that happened for me. Saturday at my VQ, we celebrated my Dad’s birthday and today is my wife’s birthday. What a better way to celebrate my...
Read moreInspired by Greenspan’s invigorated Flatline beatdown from the day before, Cherry Pie planned a non-stop, no 10-count, no let-up 45 minute stream of continuous fun. No surprise…the PAX showed up & took it all in stride. It went something...
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Men and @Lysol – The pax have spoken!!! We have a new F3WS Gear Pre-Order open as of right now!This is includes the same offerings as our previous order with a couple new items – including gear for both warm and cool weather. Check...
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