Warmarama: Side Straddle Hops x 20 reps, Imperial Storm Troopers x 20 reps, Arm Swirly things x 20 reps mosey to the playground. Quick stop to do 5 Burpees. Hang for 20 seconds x 2, then 5 pull-ups. Mosey to pavilion. 2 rounds of dips x 15 reps...
Read moreAs stated in preblast I had 2 winkies ready, I decided to go with the second one and keep the pax dry. Guess I’ll use the other one in a couple weeks at TheDistillary. Warm up: SSH X 10 IC (Q fail meant to do 20) at this point his namesake...
Read moreHappy 5 Year Anniversary to the Village of the Idiots. It was a beautiful morning for an outside workout. YHC ensured that the weather portion of the disclaimer was read: “F3 workouts are held outdoors, rain or shine, heat or cold.”...
Read moreYHC jumped at the chance to Q the #DashPax’s favorite 5k+Tabata workout. Specifically, because I had a created a route for a #RnG Q two years ago that never happened and more importantly the launch was nestled in the Barony. YHC even...
Read more@F3WinstonSalem @F3WeFoCo Join YHC for #Parliament tomorrow. I have 2 winkies ready to go depending on weather. Don’t let a little rain keep you in the fartsack. 2 mile EC run prior launching @05:00. SYITG @SgtSchultz524
Read moreWhat: 40th Birthday “Stop In” for Bluto When: Sunday, February 17th, 3-6ish pm Where: Incendiary Brewing Company at 486 North Patterson Ave, Winston-Salem (behind Alma Mexicana) Who: All PAX, M’s, 2.0’s and furry...
Read more7 Pax gathered at Wiley Middle School for a 3.3mile jaunt through Buena Vista. The weather was great for an early morning run. We started down NW Blvd with a left on Reynolda Rd. After 3/4 of a mile the route turned left at Robin Hood for...
Read morePAX: Goofy,Burlap, Spamalot, Splash, Root Canal, Parkay (WB), Green Acres, Ink Spot (WD), TPS, Razzle Dazzle, Hoptoberfest, D-Day, Bulldog, Turnover, Manscape The celebration of Groundhog Day on February 2nd derives from the Pennsylvania Dutch...
Read moreSo @Fingers turned in his 30 day notice about 35 days ago that he was leaving his post as the venerable Site Q of F3WinstonSalem’s westernmost Saturday workout. Since no one stepped up to fill his tough-to-fill shoes, the powers that be...
Read moreWarm up Side Straddle Hop x21, Abe Vigoda, Arm Swirley Things forward and backwards x 21 Mosey to Stage ATMs x3 (Plank position: 21 x four count alternating shoulder touches in cadence , 11 Tempo Merkins in cadence, 10 fast Merkins OYO) Mosey...
Read moreI much prefer Stone Temple Pilots to 21 Pilots and for that reason I won’t bring STP down any further. I’m comfortable throwing 21 Pilots under the bus. So whether you build a rocket ship to fly away from Pilot View or you let it...
Read moreDisclaimers: YHC is not from #WeFoCo. YHC has been known to get lost in his own neighborhood. Omaha as you wish. Also, make sure to wear your Run Ranger Run shirt for a group picture! 2.24: https://www.mapmyrun.com/routes/view/2384815783 0 mi...
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