The route: https://www.mapmyrun.com/routes/view/3087163843 the tabata: one pax does 10 pull ups while the rest do amrap exercises: Merkins, full range squats, Merkins, full range squats, lbc, flutter kicks, lbc, flutter kicks, lunges, etc...
Read moreAt 0529 we had quorum and were ready to get F3 Winston-Salem going again. Then we saw someone on a bicycle at the top of the parking lot heading our way. Son of a b!%ch! That was going to put us at 11 PAX and the Spamtan was present. We were...
Read moreFirst, I want to thank all those who waited patiently for F3 to resume! It was great being back out with the guys. The Q led off with the typical SSHs…would you expect less? Then I asked the Site Q to lead Arm Swirly Things while I READ...
Read more5 pax made it to the reopening of the Estate. YHC, who was the Q also, barely made it. The alarm or phone for some reason did not charge and died last night. Luckily for the Q the ole internal clock was ready to wake up just in time to make it...
Read moreBy the time the sun rises tomorrow, F3 Winston-Salem will be back. Sort of. Kinda. The same, but different…right?? If you are at all like me, you have a lot of questions. And few answers. A lot has changed since we last officially...
Read moreIt was fun to be able to discuss and interact with a few of the Pax over leadership and what F3 has meant to them. It is amazing how F3 is more than just working out and getting in shape. As YHC has been reading and listening to multiple...
Read moreYHC is excited to begin our journey through the Q Source. The Pax will be meeting at 8:30am on Saturdays until the Quarantine is over and the Pax can meet at the Peacehaven Chik-Fil-A. Information: Meeting ID: 710 2823 3174 Password: dashpax...
Read moreWarm-up exercises of your own choosing You will need a rock, kettle bell, or dumbbell for the following. Run two tenths of a mile between sets and repeat sets for 45 minutes. Set 1 20 CURLS (10 EACH ARM) 20 PLANK JACKS (DBL COUNT) 20 KETTLE BELL...
Read moreThank you for tuning into this episode of Bells & Whistles – Quarantine Shmorantine. Ideal things to have on hand for this edition of B&W…. A bell of some sort (e.g. kettle bell or dumbbell) A nearby wall A nearby bench...
Read moreWHAT: YHC was thinking how to better this quarantine time while looking towards the future. Besides just meeting up for HDHH on Wednesday nights on Zoom. YHC wanted to find something to better the Pax as well. So after talking to other Pax, YHC...
Read moreSSH Run 2 minutes. 1 Nolan Ryan Left , 5 Hand Release Merkins, 1 Nolan Ryan Right, 5 Hand Release Merkins ….5 Nolan Ryan L, 5 Hand Release Merkins, 5 Nolan Ryan R 5 Shuffle-Squats/ 5 Burpees Do Exercise #1, One minute Jump Rope/High...
Read moreWhere to begin? A lot has happened since the week of March 16, when we shut down our beloved AOs. As you can imagine, that decision was a complicated and painful one to make. To give you all some idea, YHC reached out to four different...
Read more