Backblasts – Page 149 – F3 Nation: Winston-Salem, NC

Aug 3, 2021 by Boomerang 227

Age=Reps

We all hope the site Q, Ziggy, is enjoying his cross country trek and will soon return-we miss him! While the humidity was still there this morning it was a cool start to the day. Prior to the start, YHC received some strange looks and comments...

Aug 3, 2021 by Taylor Irwin 254

Voodoo Magic at Run N Gun

THE ROUTE https://www.mapmyrun.com/routes/view/4544221150 3.1 mi from Knollwood Baptist featured new pavement, cool(er!) temps, and only one hill! It’s like magic! TABATA Merkins/Air Squats Air Claps/Low Slow Flutter LBCs/Alabama...

Aug 3, 2021 by Zima 272

Olympic Dreams

Olympic fever has swept through the tiny breakaway nation of the Republic of F3. The 9 PAX who posted this morning were vying to qualify for the next Olympiad in the track events. Unfortunately due to scheduling and track time, the events were...

Aug 2, 2021 by Zima 238

Pop Tops

Being the lazy Q that I am, I went through my stash of old cardboard workouts in my garage (because we all have that pile, right) and dug this one out. The last time this beatdown was performed, you a-holes left me alone with Cherry Pie. It was...

Aug 2, 2021 by Juice Box 452

The OG’s and Tractors DID run, way back on Friday AM

There is nothing wrong with recycling a route, and that is exactly what we had here. The last time the OG route was attempted Brookstown was closed under Salem Parkway, some of us tromped through the mud, smarter PAX took a detour. This time...

Aug 1, 2021 by Jeff Leal 241

Looked Good on Cardboard

An unsuspecting PAX assembled at the AO, unaware of the @Zima beatdown that awaited them. After a mostly stretchy stretchy warmorama, we moseyed and brought coupons to the parking lot. Once an eclectic tune selection began, the cardboard beatdown...

Aug 1, 2021 by D-Day 276

Purgatory Return of the Kraken

Warmorama SSH x 20 IC some stretching The Thang Mosey to the rock pile pick out medium rock During the mosey we paused to stretch out arms and shoulders. I decided offer the pax an out, there were 3 Canada Geese at the edge of the field so I...

Aug 1, 2021 by Jeff Leal 239

The Last Day of July at Super Max

Super Max was in full effect this morning as Little Piggy and the Tootster got after it. Perfect recitation of the F3 preamble and Warmorama completed, we made a simple and effective beatdown happen. Crunchy tunes wafting through the thick air...

Jul 31, 2021 by Drip 218

IS on the Last Day of July

Stretch and warm up 30 Merkins interspersed throughout warm up Run up hill on sidewalk in front of the Y, Do 2 Mtn Climbers (DC) at each column. Mosey to Pocket Park: 10 Dips, Erkins, Derkins in cadence 20 Burpees. At each 5 Burpees add a Merkin...

Jul 31, 2021 by Taylor Irwin 261

Steady state movement at BnW

10PAX posted for dark gloom, summer heat, and Bueller?s coolest ever playlist. All conspired together for a solid beatdown at BnW. WARMORAMA Abe Vigoda x 5 IC IST x 10 IC Cobra Squats x 10 IC Merkins x 10 IC Air Claps x 10 IC THE...

Jul 30, 2021 by Greenspan 273

Drew Holcomb Running Late

Run: Ardmore RaH route: https://www.mapmyrun.com/routes/view/4525682677 Gun: Tabata; 30 seconds on, 10 seconds off. Set 1: Dive Bombers Bonnie Blairs / Iron Mikes Alternating shoulder tap jack Heels to Heaven Set 2: Squats WW2s...

Jul 29, 2021 by Greenspan 335

War Baby!

Warmarama: Medley of legs and arms, on the ground and standing up. The Thang Part 1: Can’t Touch This Set to Hammer’s “You Can’t Touch This”. Instructions were: When Hammer says, “Can’t Touch This” = Burpee When Hammer says “Break It Down” =...