Five pax answered the bell to find a nice warm, parking deck to shield them from the school-disrupting elements. Warmarama, all IC: After a short mosey to the 5th Street parking deck, Normal Greenspan mix getting all the limbs loose. We then...
Read moreStretch and Warm up Lap around Bailey Park to stage 1 Nolan Ryan L, 5 Hand Release Merkins, 1 Nolan Ryan R, 5 Hand Release Merkins ….5 Nolan Ryan L, 5 Hand Release Merkins, 5 Nolan Ryan R Mosey to Coal Pit. 3 Jump Squats at First Column and...
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...
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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 moreUA Site-Q, Cheesesteak, was in need of Q’s, so YHC volunteered to lead the PAX around on a fun trip around the AO. Not sure why but since YHC tweeted out the workout would be EPIC, it felt required to include it in the beatdown...
Read moreWarm-o-rama. Popcorn Warm-o-rama: SSH, Whirlies, Abe Vigodas, IST Beatdown. Here’s the deal. We’ll do a FAILURE exercise, a REST exercise, and a WAITING exercise. To make things simple, the REST exercise was always Elbow Plank (but when...
Read moreLast week $5 Dollar Foot Long let us know that he was getting married this weekend. YHC had high hopes for a bachelor party Q that would be talked about for ages. While we did some questionable things the Q turned out more like a wedding day Q...
Read moreWarmarama (IC): SSHs x 20 ASTs F & B, Seal Claps, OH Claps, all x 12 Grassgrabbers with Clap x 12 Abe Vigoda x 12 The Thang: Mosey north on Patterson Street to parking lot at intersection with E 6th Street. Enter parking lot for Crazy...
Read moreIt would have been easy for YHC to take the day off to celebrate his 33rd birthday, but instead, like 9 other Dash PAX, the decision was made to get better at Urban Assault. The temperature was cool(ish) and the humidity was nowhere to be...
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...
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