It 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...
Read moreYHC had a great, detailed workout planned (maybe), but upon hearing that Drip’s 2.0 was working at Bobby Boy that morning, scrapped it all to go say hi. The group cheerfully moseyed along enjoying each other’s company, stopping at...
Read moreWarm-up – lap around the track PAX given option of track-based or non-track based workout. The majority opted for track based, so as to avoid hills… Run 400, then up the intimidator to Glade Run 800, then up the intimidator to Jersey...
Read moreWARMUP. SSH. Whirlies. Michael Phelps. BEATDOWN. Step 1: Start on one baseline of the basketball court. Step 2: Perform 3 exercises with weight OYO (each arm) Curls x 10 Squat Thrusters x 10 Swings x 10 Step 3: Bear Crawl...
Read moreWarm-O-Rama: No SSH’s were performed Whirly with the clap Abe Vigoda Arm Swirlies Fwd and Hillbillies Hamstring stretch Various other stretches from your 6 Cobra stretch Bent Leg Body Twist Seal Claps Overhead Claps Calf stretch The Thang Lunge...
Read moreFor SuperMax Fender, Crash, Van Gogh, Zima, Footclan and YHC all got to have the opportunity strain for a spartan race. We all did a short run about 0.5 miles to find some two cinder blocks (CBs) to carry them around rest of the morning. After...
Read more10 pax were intrigued by the pre-blast mentioning community service at Parliament and posted to find out what was going to happen. It was not what they expected….. Warm o rama – SSH, IW, Abe V, michael phelps, merkins community...
Read moreA late opportunity to lead an early-morning workout in the heart of the new Winston-Salem coupled with ideal weather and 6 of the finest DashPax resulted in a true assault of our urban area. Warmarama: The usual, unorthodox Greenspan special that...
Read moreYHC made a change from being site Q at the Iron Throne to Double Dutch last week – Being a site Q isn’t difficult but being a site Q of 2 AO’s was getting a little tricky. It is no secret that ole Tigger loves some jump rope. In...
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