Uncategorized – Page 30 – F3 Nation: Winston-Salem, NC

Oct 16, 2019 by Drip 213

A Very Rainy Mayhem

Warm up and stretch SSH then run for shelter. Various merkins (Hi/Lo planks, Nolan Ryans, Low Country Crab Boils, Carolina, Crucible, Wide, Merkin, Hand Release, Ranger, Diamond) Mosey to Playground Partner Up. 10 Hanging leg lifts (elbows at 90...

Oct 13, 2019 by Fender 298

Modified Murph

YHC was inspired by the level others rose to during IPC and wanted to keep that trend going. YHC believes, unless you are dead, room for growth is always just ahead. YHC also loved the simple but effective routines of IPC and wanted to follow...

Oct 11, 2019 by Goofy 240

8 For 7

8 Pax posted to TRQ this morning, did a TRQ version of Magnificent 7, and all were better for it. It went something like this: Warm-o-Rama – the usual for @Goofy, in multiples of 7, some of it on the go towards the back of the school. The...

Oct 9, 2019 by The Vig 285

A beat down on the Fly

The details of this back blast will be a little fuzzy since I made today’s Q up on the fly. The bell struck the half hour and I led 15 Pax by foot to the nice little patio on the corner of Glade St. and Northwest Blvd. It is a nice little...

Oct 5, 2019 by Drip 249

A Great Day for an Impossible Situation

Warm up and stretch Mosey to Hanes Park entrance 3 sets Derkins on wall in cadence Mosey to Playground Partner Up: 100 Dips/Ranger Erkins with partner. A: 10 Dips/B: 10 Ranger Erkins at the same time. Switch at sets of 10 until 100 total. Cool...

Oct 3, 2019 by Phil Perry 282

WIB

Warm up: SSH, Whirly W/clap, Arm swirly F/B, Hamstring stretches, Groin stretch mosey to the field behind the Y The Thang: Round 1 Station 1 – 20 Merkins Station 2 – agility ladder and speed cones Station 3 – 20 squats...

Oct 2, 2019 by Burns 210

Running in Circles at Bells n Whistles

PAX: Data, Singing Cowboy, TPS, TSA, Cobra (kotters!), Lemming, Manscape (WD / double respect), Sgt. Shultz, Burns (WB, QIC) Simple beatdown today. After a full body warmorama, we moseyed up to the flagpole and paired off. Partner A completes the...

Oct 1, 2019 by Jim Sutton 354

Flatline

After thoroughly confusing myself and my fellow F3 Pax, calling Flatline Urban Assault, YHC did not know what to expect when I pulled into the 1st Pres Parking lot. Happily, I was greeted by 5 others looking for a Tuesday morning beat down. As...

Sep 30, 2019 by Burns 281

A Special Visitor at The Estate

PAX: Touch-me-not, Chisel, Drip, Razzie, Zima, Huckleberry, Litterbox, Cherry Pie, Burns (Q) With fall around the corner and Halloween decorations popping up on every street, it was fitting that the pax get paid a visit by our friendly...

Sep 30, 2019 by The Vig 331

A Back Blast Unicorn

Can you believe it? You are actually reading a back blast from the much talked about Monday morning running work out, Speed Trap. You know… the fasthole workout… that you never posted to. Running so fast that you can’t breathe sucks. Especially...

Sep 30, 2019 by Phil Perry 240

Schneider’s Birthday

Warm up: 44 SSH, Abe Vagoda, Whirly w/clap, Arm Swirly F/B, Seal Claps,Overhead Claps, Standing hamstring stretch Rleg over L and switch, on our 6 for groin stretch, 4 burpees. The Thing: Mosey long way around track to lighted area. Partner up...

Sep 27, 2019 by Greenspan 255

Late on Wednesday = Early on Friday

What appeared to be an uncertainty on Wednesday evening turned into a definitive on Friday morning. Despite a tardy route posting, the runners came running and ran through Ardmore on this June late-September morning. Routes: OGs: R on West End R...