The weather was humid but not too hot. The thang: 3.3 mile run around Buena Vista neighborhood. Great to run with Hoptoberfest – he pushed the pace to keep us with Sac and Bueller most of the way – they were going for negative splits, which I’m...
Read moreWarm-o-rama. SSH, Whirlies, Peter Parkers, Hillbillies Beatdown. Four stations with an extra one in the middle for burpees. Run a figure eight through the stations one direction, then reverse direction on the next lap, passing the burpee...
Read more8 pax descended onto Hanes Park in the gloom to have it their way for WIB and they did, indeed, have it their way, to wit: Mosey to the track for… WARMORAMA: SSH x 20 IC IST X 20 IC Pharaoh* with the clap x 20 IC THE THANG This workout was...
Read moreAlways glad to make it out to Bells and Whistles. Hoptoberfest needed to recoup from a bike spill, so it’s a Wobegon Substi-Q. It went like this: Warm-O-Rama Side Straddle Hops (deemed too fast by the pax, fair enough) Imperial Walkers Arm...
Read more10 pax, actually 9 pax, made their way to the gloom for a dose of both Bells and Whistles. To the surprise of the 9, the Q (YHC) was nowhere to be found. Eventually, ~10-11 minutes later, YHC rolls in on two wheels, still half-asleep… a...
Read moreToday at run and Gun we ran a great big circle through Buena Vista. We made lots of left hand turns on only one right turn. Later, we did some Tabata. Route: Right on NW Blvd from Wiley bus lot. Left on Reynolda. Left on Robin Hood. Left...
Read moreThe THANG: Warm-up walk with weights and any other gear the 1/4 mile from tennis courts to main school entrance by circle. Warm-up mosey around circle with high knees, butt kickers, karaoke facing in, then out, and jog back to start. The entire...
Read moreWarm-o-rama SSH IST ABE VIGODA 7 Rounds Alternate between two exercises for 25 secs with 10 secs rest. Run lap around tennis court after each round. Kettle Bell Swings and LBCs Curls and Squats 4x4s and Skull Crushers Lunge Left and Lunge Right...
Read morePerhaps the worst known secret in F3WinstonSalem is that the #WeFoCo boys are the real deal. What they lack in numbers, they more than make up for in determination, consistency, and perseverance. They always rally to support the Pax, and never...
Read moreLocation: MILLER PARK North side of Miller Park across from Moore Elementary. Moore Elementary is located at 451 Knollwood St, Winston-Salem, NC 27103 PARK HERE: WARM-A-RAMA: Side Straddle Hop x 20 In Cadence Imperial Storm Trooper x 20 In...
Read more