This is what we did at both Flatline and TRQ. All exercises were either OYO or in cadence. Round 1 Dirkins Buster Douglass (like Mike Tyson, but without the merkin) Freddie Mercuries Round 2 Dips (partner assisted at Flatline) Lunge left leg Low...
Read moreAs YHC was preparing for this Q, I was fully committed to some snow prep workout for our only sort of real snow fall so far (and maybe the only) of 2020. It was going to be around the numbers of 1 (Gallon of Milk), 12 Eggs, and 24 slices of...
Read moreLooking at the weather forecast last night, YHC thought….maybe there is a chance that it will not be raining in the morning. Thus a plan was hatched. Unfortunately, the rain started around 4:30 this morning. So YHC quickly pieced together...
Read moreWith the weather report looking less than welcoming for a tour of the grounds at Speas Global, YHC had to come up with something that would provide an adequate test for the assembled PAX, but also (because I’m such a great guy) keep them...
Read moreWarmarama: A little different this morning; Abe Vigodas, Downward/Upward Dog combo, Hammy Stretches, SSHs, Whirlies, Dive Bombers, ASTs F/B, and Michael Phelps The Thang: Lunge walk to playset and partner up: Partner A: Pull ups x 5 Partner B...
Read moreThe last stop on the Turnover Q Tour for the week was at #TRQ this morning. 4 veterans joined YHC for what ended up being a very eventful beat down. Warm o Rama SSH x20 IC Hillbillies x20 IC Abe Vigoda x6 IC Arm Swirly Thing Medley (aka Bat...
Read more0440 the alarm sounded and YHC started to prepare for a journey across North Carolina to the #TRQ AO. The truck needed deicing this morning but no time for that. Had to drive tilted toward the center of the vehicle looking through a peep hole...
Read moreWarm-o-rama: SSH (Mission and core principles recited), AV, Whirly, IW, ASF, ASR, HB Mosey to wall on side of school with high knees and butt kickers thrown in for good measure Wallwork: Peoples chair Mike Tyson x10 Derkin x10...
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 pulled out a workout he had led at TRQ in March 2017. That was back when I had three months free of Spotify premium and was able to set-up a playlist in an exact order. Now, I still don’t pay for Spotify, but put up with the periodic...
Read moreAfter missing my last Q at TRQ, I knew I had to be there early to ensure Boomerang didn’t beat me up. As it so happened, I hit every red light on my way and pulled in at 529. He was starting to use some choice words but was...
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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...
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