The last time Q’ed at BNW it was a VQ, hopefully it was improved-at the least the weather was! It went something like this Gucci squat 15 Arm swirlies Forward X 10 Arm swirlies backward X 10 1/2 lap, stop SSH X 15 Whirlies X 15 Storm...
Read moreThe camping trip scheduled for July 12-14 is cancelled. The organizer (me) failed – my own 2.0s (and other 2.0s of F3WinstonSalem dads) have swim team finals that weekend. Not to mention, there wasn’t much interest shown anyway...
Read moreWelcome back Ziggy after a ~4 month break while spending a few months in DC. We started warm-ups at 0530. SSHs, ISTs, Arm circle things and a few plank jacks. Then we group moseyed to the pool area for dips, steps-up, box jumps, irkins and...
Read moreYHC brought to today’s workout a Winky with 10 activities. Different PAX were asked to select a number, leading to said activities. None of said activities were enjoyable. The use of today’s Winky sparked debate in regard to YHC’s mental capacity...
Read moreOn a cool, crisp May morning, pax gathered for some fun. As the Q tries to fulfill the vision of the Flatline creator, Beverly, by keeping the pax in constant motion for 45 minutes – no 10 counts, no standing around, but also keep the...
Read moreThanks to Blue Steel, Greenspan, Mutton, Spackler, Lamb Chop, Drip, Cherry Pie, Litter Box, HOG, Cheese Steak and two FNGs (Brad= “On Our Way” and Rob= “Tar Heel”), we had a great game of Ultimate Frisbee with a few...
Read morePAX: Huckleberry, Touch-Me-Not, Offsides, Cheesesteak, Wobegon, Balco, Snooki, Chisel, Jar Jar, Razzy, Zima, Burns (QIC) A last minute call for a substiQ led to me trying to devise a way to pay Huckleberry back for what he did at the WIB helm on...
Read moreTurn by turn… Rt on Dartmouth Lt on Forest Rt on Avalon Rt on Reynolds Lt on Warwick Lt on Arbor Rt on Oaklawn Rt on Greenbrier Lt on Avalon Lt on Buena Vista Rt on Dartmouth https://www.mapmyrun.com/routes/view/2504166304
Read moreWhen developing a plan for Saturday’s Charlie FoxTrot YHC decided it didn’t make sense for us to always come together for a bone crushing workout. YHC just wanted to have fun while keeping our cardio levels up and movement at a constant high...
Read more
Men and @Lysol – The pax have spoken!!! We have a new F3WS Gear Pre-Order open as of right now!This is includes the same offerings as our previous order with a couple new items – including gear for both warm and cool weather. Check...
Read moreThe F3 Winston-Salem Dads and Kids camping trip is back after taking a break in 2018. This year’s trip will be at the same location – New River State Park in Jefferson, NC. The group site has been reserved for July 12 – 14. The...
Read moreYHC neither wanted to get up at 5:15 nor run long distances this Good Friday morning so a Nomad signal was sent out into the Dash twittersphere. Palin posed the question if Ms could come and just like that the invitation was open to all. But...
Read more