YHC was first in this morning at 0441 but then cars kept pouring in for the 0445 pre-ruck/pre-run launch. @BAM, @Bluto, @RubberDucky and @Chubbs strapped on rucks for a 2.25 mile pre-ruck and meanwhile @Turnover, @Burns and @Doublewide took off...
Read moreAnother cooler than usual morning greeted a fine selection of pax looking to do more than check a box. 4 got in a brisk 2.25 pre-ruck to get the blood flowing, the Q fired up the borrowed speaker from the site Q and we got after it. YHC was...
Read morePre run – Burns, Sweet Tea, Bevo, Interference. Much ado about “the hill” & the humidity. We returned around the same time as the pre-ruckers, Singing Cowboy, BAM, and Bluto The rest of the merry band of pax joined us and at...
Read more11 PAX came out for the VQ for the Rubber Ducky 900 finishing with Mary’s evil step sister Sally. 3 Stations – 5 Exercises – 20 Reps Each with a little running and the hardest 3:45 of pushups so far this year. @Bluto, @Bam...
Read moreat the early hour of 4:10am YHC woke before my alarm. It turns out after you miss a Q nerves are on high alert. Atrophy, Starfish, Bluto, BAM, Rubber Ducky and YHC pre-rucked Burns and Turnover got an EC run 5:30 workout begins Warm-O-Rama at...
Read more12 gathered on the smooth asphalt of Greenbrier Farms on the chilly morning of March 8. After the traditional breakfast of side straddle hops, arm twirly things, michael phelps (and a few stretches for weary muscles) the PAX moseyed to road for...
Read moreIt can be argued that The Beatles were better together than they were apart, much like F3 is better when we are together versus being apart as sad clowns. This morning we decided to test that Beatles assertion with a playlist comprised of a...
Read moreIt is a well established fact the YHC is a UGA alum and lifelong dawg fan. It was an honor to lead BnW last January after the first football national championship in 41 years, and YHC didn’t have to wait that long to Q after the next...
Read moreWARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Suitcase Squats x 20 (SC) Jump Overs x 20 Weighted Reverse Lunges x 20 (SC) Run Old Pfafftown to Sugar Maple Ct and back. Burpees for the Six (and encourage your...
Read moreThis soccer themed BNW was a month in the making. Originally YHC had put together this plan for the 9/14 BNW. Unfortunately the alarm fail/fartsack left the PAX without a Q. Atrophy was kind enough to put me back on the schedule for 10/26. The...
Read more14 of the top closers in all of F3 Winston-Salem got called in from the bullpen today (even @Closer himself) at #BellsAndWhistles – and amazingly they all got the save! It went something like this… THAT THANG Warm-o-Rama (IC) SSH...
Read more12 pax showed up at the Greenbriar Farm clubhouse at the last minute to binge on SUGAR and try to ward off the crash for as long as possible at Bells and Whistles, the premier kettlebell workout in all of F3 Winston-Salem if not the entire...
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