11 Pax came to celebrate YHC son’s 4th b-day. Many of the pax have been praying for YHC son’s migraines and all the doctors’ appointments that he has going on. So what better way to say thank you then to celebrate with YHC...
Read more‘TIS THE SEASON… TO CELEBRATE!!! Calling all pax! We will be having this year’s Christmas Party on Saturday, December 14th @ the Winston-Salem Public House (@WSPH)! A few details… WHAT: F3 Christmas Party WHERE: WS...
Read moreYHC was in Denver last week and Q swapped for this week with Lambchop. Only problem with that being the 32 mile, 64 obstacle Spartan Ultra that YHC ran into Saturday shortly after returning from Denver. By far, the hardest race YHC has ever done...
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Gentlemen and @Mongoose – The pax have spoken!!! We have a new F3WS Gear Pre-Order open as of right now! This includes the same offerings as our previous order with a couple new items – including gear for both warm and cool weather...
Read more10 brave Pax got up early to beat the rain and enjoy some pain! i just made that up as I typed this. YHC likes to start with a short warm up jog and this morning was no exception. Promptly at 5:30 we departed the parking lot, making a right on...
Read moreKnowing 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...
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