Warm-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...
Read moreTen pax celebrated the occasion of school starting back by learning new words (well, new if you didn’t come to my Q the last time I did this workout), to wit: WARMORAMA SSH X 20 IC IST X 20 IC Boomerangs with the clap x 20 IC Sun gods forward and...
Read moreHere is what went down: Great to meet PAX TPS, RedBaron and Zombie! Having been away from Bootcamp workouts for a while, I wore my classic orginal yellow and black WS F3 shirt to be provide some comfort that I knew what I was doing. I don’t...
Read moreThere was a chill in the air this morning at TRQ. Ok, maybe it was the palpable excitement of witnessing the orderly transition of Site Q responsibilities (more on that later). Whatever the reason, 9 brave Pax presented themselves for the best...
Read moreWarm-O-Rama Side straddle hop Imperial Walkers OHC Arm swirly things Seal Clap Abe The thang: Merkin And Core Dice: Q rolls 2 dice, one standard 6 sided, one Dungeons and Dragons appropriate 20 sided (no, YOU ARE the giant nerd!)...
Read moreYHC had the honor of Q’ing this morning’s beatdown at The Rock Quarry, an AO that always attracts the finest and classiest people. By way of example, in attendance today was a superabundance of Wake Forest Demon Deacons, including...
Read moreThe calendar turned to August and YHC was on for an appearance at TRQ. It had been quite a while since my last post there since there are so many options now on Thursday in the Dash. But since it is the mother of Parliament and site Q Wobegon...
Read more8 Pax posted to a warm, humid TRQ for very little running and some other random exercise routines: The Thang Warm-o-rama – the usual for Goofy Individual Medley First round: 5 Burpees, 5 Merkins, 5 2-count low flutters, and 5 SSH in 1 minute and...
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