The Estate was brought back by Wobegon a few months ago. For many years it was a well attended Monday AO and then it wasn’t. I am not sure why as it is convenient and offers a lot of variety. You can head off to Wake Forest or go the...
Read moreWFU hung 15 runs on George Mason on Sunday, so we celebrated with 9 (approximate) 5-minute innings at the Estate this morning. The runs scored in each inning dictated the number of exercises. 1st: Warm-O-Rama and mosey to lower lot 2nd: 3...
Read moreWarmarama: SST, IST, Whirly, Hammers, Merkins, Mountain Climbers Silo: Arm Swirly then Carolina Dry Dock, Unwind and Repeat Village Tavern Pkg Lot #2: Turkish Get Ups Left, Low Dollies, then Right, Low Dollies New Bookstore: Watch out for potato...
Read moreThe Estate lives and is becoming a viable Tuesday option for those looking for a standard BootCamp option, which is the whole goal, man. Today’s thang: Warm-O-Rama as normal. AMRAP Stations: three minutes on the clock, switch exercise at...
Read moreYHC is relatively unfamiliar with the estate. It was a site where I was attacked by an ent some time ago, putting a branch into the knee and recovering maybe 4-6 weeks with a few missed weeks of F3. I’ve stayed away since, with a notable...
Read moreFive arrived in beautiful spring weather for a bootcamp at a resurrected AO. This is how it went down: Warmorama in upper parking lot. SSHs 20 IC; ISTs 15 IC; Alternating Lunges 16 IC; Sun Gods (arm swirlie things) 10 IC switch directions...
Read moreWith the resurrection of the Estate, YHC could review previous Q’s and knew they would be “fresh” for the esteemed pax. Turns out my last Q there was in late April of 2019, so that seemed perfect! It was short, sweet, and YHC...
Read moreToday was simple 20 SSH All the arm swirleys 6 Abe vigoda 15 imperial walkers Time to mosey with a lap starting at launch spot and almost ending at launch spot stopping to do ten merkins, calf raises and other shenanigans every so often. THE...
Read moreRedline will push you to your running limits and add some pep to your next run. Flatline will keep you moving for a solid 45 minutes and leave the best pax gassed. Parliment will give your core, arms, and legs all they need without running...
Read moreIt was a cold one this morning, my weather app said 34, so I had to pull out the sweats and modify the gameplan a bit to keep the HR up and avoid getting the chills. The modification ended up looking like this: WoR with the mission and core...
Read moreDespite the rainy forecast, 5 brave PAX posted to see how I would celebrate my 4 year F3iversary, with my first post on 11/10/2016. Somehow the rain stopped as soon as we arrived and started back up right after COT, interesting. After a brief...
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