Warm o rama SSH x 20IC IST x 20IC Arm Swirls IC X 20 Forward X 20 Reverse Seal Clap X 20 IC OH Clap X 20 IC Ab Bagota x 10 IC 5 Burpees OYO Thang- Grinder w/Blocks – Alt Modes of Transport Station 1 Curls BO Row OH press American Hammer Alt...
Read moreBeen a little bit since YHC’s last Q at the Premier Wednesday Workout, #Conspiracy. While I’m sure a fine, fine “beatdown” was planned at the hands, nay “Overhead Snaps in cadence!”, of BAM at #Mayhem, YHC needed to bring a little bit of the...
Read moreCalling all DashPAX! F3 ENC put out a call for the men of F3Nation to rise up to the challenge to their annual Sasquatch challenge. It’s a partner event, run or ruck style that consists of 5 workouts and 5 run/rucks for 10+ miles...
Read moreIt was a beautiful morning to enjoy a nice beat down. 12 brave Pax showed to be apart of it. Warm -A-Rama SSH x20 (IC) Imperial Storm Troopers x20 (IC) Whirly w/ Clap x 10(IC) Abe Vigota x 6 IC Squats x 10 (IC) Merkins x 10 (IC) mosey over to the...
Read moreIt’s been just over 2 years since YHC Qd at BnW. A little less since my last post. Super excited to return, hoping to leave the PAX content with another 2 year gap? Warmup Side Straddle Hop x 12 IC Abe Vigoda x 12 IC 5 Shoulders x...
Read moreThe day after Father’s Day requires that we all put in extra work on our Dad Bods! What followed was a tour of some of YHCs favorite spots at the Estate, with high reps of 6 exercises. It went a little something like… Warm-o-rama ...
Read moreWIB returned to the old Sears lower lot this week. Last time YHC led a workout here it was around 25 degrees. Certainly this time it was considered cool for June, but safe to say we didn’t worry about frozen fingertips this time around. All PAX...
Read moreYHC had such a blast on Wednesday, partying with Truckstop, Root Canal, and Razzie, that it was decided late Wednesday afternoon that we would be doing this again. Many PAX missed out on the fun due to the surprise party after all… And...
Read moreWhen Tonka threw out some plans for a surprise birthday beatdown for Ziggy at Washington Park, the original Q, Palin (who is in the same GA group as Ziggy), found himself searching for a sub last minute. Despite YHCs wanting to be there in...
Read moreWith YHC setup to Q the 2nd Outhouse Murph, the only prepwork to be done was a music list. Luckily, YHC only has one F3 Workout Playlist, so that selection was easy. It was left to fate to decide how the mood was striking and what the PAX running...
Read moreMen of Winston-Salem, Next Saturday, March 7th at 0700, F3 Winston-Salem will be holding a Convergence Bootcamp at Jamison Park with the goal of bringing out Friendly New Guys and welcoming back PAX who haven’t come out in a while. This...
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