Warm up: All IC X 15. SSH, IST, Whirly w/clap, Abe Vagodas, Squats, Plano Jacks, Arm Swirly F, hold, B, hold, Overhead Claps, hold, Seal Claps, recover. Standing hamstring stretch R foot over L for a 10 count, switch, recover. The Thang: Grab a...
Read moreThe message was clear. 76% of you wanted a new design for our next shirt order. With help from Hello Kitty, F3’s Q of Culture, we have a new design. Why this design? While 76% of the 17 pax who voted wanted a new design, 25 of you thought...
Read moreBelow is your Virtual Weinke for #Parliament: Warm-O-Rama – Arm swirly things forward x 10 IC Arm swirly things backwards x 10 IC RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc…) LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc…)...
Read moreAlright boys. Time to put in some work. This beatdown comes to us courtesy of @F3LKN’s own Cousin Eddie. An Iron Pax style bloodbath that is sure to test your strength and stamina. Coupon will be required, but this is high reps so...
Read moreWhat You NEED: Your ROCK or Bell of Choice; 20 meter flat area Opening Song: We Will Rock You (Queen) Warm-O-Rama: Abe-Vigoda x 20 Copperhead Squats x 20 Butt-kickers x 20 Whirly w/a Clap (slow) x10 Arm Swirly Things x10 each (sm forward, sm...
Read morePlease, Please, Please Bring a Personal Coupon – No Sharing of Coupons!!! Find Your Social Distance Warm – O – Rama: SSH x 20 IC Arm Swirly Things x 20 IC Forward Hold IT Arm Swirly Things x 20 IC Backward Hold IT Seal Claps x...
Read moreAs announced by $5 Footlong, Blue Steel will be posting at Urban Assault this Friday. As many of you runners may not know, Urban Assault is held at Bailey Park. What better way to welcome Blue Steel back to the gloom, than by running by and...
Read moreAs many of you know, my 2.0, Troybilt, is about to start his campaign for Student of Year. This is part of the Leukemia and Lymphoma Society’s efforts to raise money to put an end to cancer. Last year, our own Splash competed in the...
Read moreLaunch from the Hanes Park playground. Route and exercises to follow. I’ve been seeing lots of great stuff from our brothers in F3 Natville (Greensboro) about their pushups for playgrounds campaign and thought that I would plan a WIB to...
Read moreWhat: DashPax 6 year Anniversary 3-headed Beatdown PAX: You! Deets: A semi-anonymous group of pax have organized a shadow government with one purpose and one purpose only: to destroy the Spamtan and redistribute the wealth of F3 Nation equally to...
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...
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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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