As good neighbors to the West, the Hickory pax have asked if we’d like to join them in their new (more local) f3 dads camp. This is different than the bigger dads camp run by the CLT pax. The invite is sent to us by former DashPax and...
Read moreAs today’s beatdown took shape in YHC’s mind, it was driven my a playlist. Several months ago, YHC Q’d a workout at Bells & Whistles, where the playlist contained bands that YHC had seen in concert. Today’s playlist...
Read more8 PAX showed up for a retread Sandbag workout led by yours truly (similar to one I Q’d at Outhouse approx. 2 years ago). WARMARAMA: A typical medley of SSHs, ISTs, Seal Claps, Overhead Claps, Whirly’s with a social disease, Abe...
Read moreThe premier Monday morning workout, The Estate. Just the mention of the AO brings to mind some of the best workouts with the strongest Pax. The usual crowd is young, fast and large in numbers. What could a Q on the injured reserve do for such...
Read moreYHC celebrated his birthday yesterday, turning 41, while at a dance comp in Raleigh for his 2.0. Couldn’t have thought of a better way to spend it! YHC is getting too old and the creative juices don’t flow like they used to so the...
Read more18 men, including one FNG from Samaritan’s Project Cornerstone, converged at Samaritan Ministries for a tour of downtown Winston-Salem AND a few exercises…all meant to prevent, defeat, squash, sniff out & tamp down any hint of boredom amongst...
Read moreWhen YHC agreed to Q at F3WS’ westernmost workout on Saturdays, I didn’t know that (a) the site Q would be out of town, (b) there would be an ice cream festival on site later that morning, and (c) @CherryPie would arrange a...
Read moreYHC planned a little variation of The Charles Bronson for Urban Assault, to be enjoyed on the grassy meadow of Bailey Park. YHC arrived at 0520 to see at least 8 sprinkler heads going full bore, ruling out that venue as an option. I noticed a...
Read moreWelcome back Ziggy after a ~4 month break while spending a few months in DC. We started warm-ups at 0530. SSHs, ISTs, Arm circle things and a few plank jacks. Then we group moseyed to the pool area for dips, steps-up, box jumps, irkins and...
Read more11 kind pax showed at dawn to help support Gucci through his VQ at Distillery. Many thanks for the support of Schneider, and the awesome turnout of the best of the best around the Dash and WeFoCo! Warm-o-Rama Gucci elected for a long warmup with...
Read moreLocation: Home Depot, 1000 Hanes Mall Blvd, Winston-Salem, NC 27103 Warm-o-rama SSH x 20 IC (til the employees got in the building) The Thang Pain Station 1: 10 x Pull Ups, 10 x Burpees Pain Station 2: 10 x Derkins, 10 x Swipe Squats (Sumo...
Read moreNice cool morning at Bells and Whistles. It went like this: Warm-o-rama (20 count, IC) Side Straddle Hops Imperial Walkers Arm Swirly Things Forward and Backward Seal Clap Abe The Thang: The goal is to push your partner then come back with the...
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