Pain Stations – Page 16 – F3 Nation: Winston-Salem, NC

Aug 3, 2021 by Taylor Irwin 172

Voodoo Magic at Run N Gun

THE ROUTE https://www.mapmyrun.com/routes/view/4544221150 3.1 mi from Knollwood Baptist featured new pavement, cool(er!) temps, and only one hill! It’s like magic! TABATA Merkins/Air Squats Air Claps/Low Slow Flutter LBCs/Alabama...

Jul 31, 2021 by Taylor Irwin 176

Steady state movement at BnW

10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW. WARMORAMA Abe Vigoda x 5 IC IST x 10 IC Cobra Squats x 10 IC Merkins x 10 IC Air Claps x 10 IC THE...

Jul 30, 2021 by Greenspan 182

Drew Holcomb Running Late

Run: Ardmore RaH route: https://www.mapmyrun.com/routes/view/4525682677 Gun: Tabata; 30 seconds on, 10 seconds off. Set 1: Dive Bombers Bonnie Blairs / Iron Mikes Alternating shoulder tap jack Heels to Heaven Set 2: Squats WW2s...

Jul 16, 2021 by Zima 409

The Ocho

F U Mike Tyson. F U. WARMUP. SSH, Whirly has the Clap, Michael Phelps (everyone else), Burpees (CP) BEATDOWN. Run the normal figure 8 with the intersection in the middle at the stairs. Reverse direction for each lap...

Jul 14, 2021 by Toe Tag 181

Both Kinds of Music

The Q at Bells n Whistles is no easy task. The regulars expect a solid beatdown and inspirational music to make the time pass. Okay, that is not always the case. Sometimes the music is more frustrating when you are trying to guess when it hit...

Jul 12, 2021 by Closer 164

RNG at The Estate

15 of us gathered at Reynolda Village and we ran 3.1 miles that went through Wake’s campus. We did exercises with a Tabata timer counting 30 secs on and 10 secs off x4 Imperial Squat Walkers Mountain Climbers LBCs Merkins Ended with...

Jul 8, 2021 by Jim Sutton 148

WIB

The weather was kind as 5 Pax gathered outside the Piedmont Plaza parking deck. YHC chose that AO for fear of a raging downpour. As the sun began to rise, a quick Omaha was called and we moseyed across the street to Publix for the planned...

Jul 7, 2021 by Manscape 176

Billboard #1s at Bells and Whistles

14 PAX were tested on their musical knowledge in an attempt to completely avoid Burpees and longer runs this morning at the latest edition of Bells & Whistles. Well, they were partially successful. Here’s how it went down: Warm-O-Rama...

Jun 29, 2021 by Closer 202

On The Road Again

We gathered at Speas to relive my 10 day family RV trip through New England. I returned back to home Sunday afternoon and got planning for the Q responsibilities for RNG. 12 PAX gathered to hear stories of my adventures or maybe just to run. ...

Jun 24, 2021 by Greenspan 151

Four Corners of WIB

Warmarama (jointly with TRQ) SSHs, down/up dog combo (Huck), calf & quad stretches (GS), merkins (Huck), Cherry Pies (GS). The Thang: Four corners. One exercise per round until completion of fourth round. Then, reverse order, adding one...

Jun 23, 2021 by Van Gogh 151

Brave Outkasts at Bolton

The Thang The running route for 6/21 takes the PAX back to home of the old Outkasts AO! https://www.mapmyrun.com/routes/view/2875219900 This route is eerily similar to one run in January 2020… but that was over 1 pandemic ago! After...

Jun 23, 2021 by Zima 167

Participation Trophies

WARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Step 1: Start on one baseline of the basketball court. Step 2: Perform 3 exercises with weight OYO (each arm) Curls x 10 Squat Thrusters x 10 Swings x 10 Step 3: Bear Crawl...