Showing up at IS these days can cause a bit of apprehension. Will anyone else be there? If so, more that one? Pleasantly, as I arrived, two Pax had beat me there and another showed just as we launched. Hanes Park is a great host to any...
Read moreJanuary has been relentless with sub-freezing mornings with no relief in sight, so happy to see some IS regulars arrive to start moving and get Saturday started. WARM UP Start with SSH at launch, then mosey to the track for Imperial...
Read moreThis is the 11th Anniversary Celebration of the F3 Winston Salem Dash PAX and this was a solid turnout for a 27 degree morning in the year of our Lord January 4th, 2025. The Duck was so excited that he could not go back to sleep after getting up...
Read moreHowdy all you #HIMs! Happy New Year – I hope the holiday season was restful & filled with quality time with your loved ones. F3 began in Charlotte circa 2011; a group of guys came out for fitness, but soon found something more powerful...
Read moreWhat a great morning for which to be thankful. Thankful for cold(!) weather, thankful to be posting to an F3 workout. Thankful for the seven other pax who posted, including one Down Ranger who has had a good survey of the region this week. Our...
Read moreYHC led the workout this beautiful morning at the #Muthaship where we surely counted all of the reps, kept the MC at a minimal, and got some serious work in. This is where the first F3WS workout was held, so I had to pay homage to some of the OG...
Read morethe ultimate beatdown took place at IS on 2024.09.22 yhc rolled up a little early, to the quick arrival of lamb chop, palin + yukon cornelius funny story on this one, a surprise substi q by yhc for booboobustamove so he could get to raleigh that...
Read moreA last minute Substi Q allowed me to take the reigns from Boo Boo. With no plan in mind, I decided to wing it for the morning. We warmed up. Then the PAX was given a choice: Left, or Right. Toot, the wise wunderkind he is correctly deduced that...
Read moreThis will be brief as I am traveling: IS started slowly with 3 Pax at the beginning and 5 Pax at the end. In between, there was some work done. The Thang: Mosey CLOCKWISE (Sorry Spicoli) around the park. 1st stop for warm-a-rama was the small...
Read moreYHC answered the call from Mutton needing a Q for #TheMuthaship and put together a plan that would a) not destroy me for trail training, b) not destroy me post-blood donation yesterday, and c) not destroy anyone else because I like you people...
Read moreWarmarama: SSH, Storm Troopers, Whirlies, Arm Swirlies, Hill Billies, Abes Track: D100O200R300A with Merkins, LBCs, and Squats. Partner Bear Crawls to that tree, and back. Playground Tables: 5-10-15-20 Back Lunges, Phelps, Gas Pump, and Shoulder...
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