Warm-o-Rama: SSH x 20 Imperial Walkers x 20 Abe Vagoda x 5 Whirley x 20 Arm Swirly Things x 10 F then B Seal Claps x 10 Overhead Claps x 10 The Thang: Mosey to rock pile Partner up for Diego one partner works on the exercise and the other runs...
Read more
I had not queued is a couple of months, so felt like a theme was required. So today we remembered all of my favorite Doctors. Way too much content, so some sections got cut short and some sections got left out all together. I appreciate the...
Read more14 PAX braved what was feared to be (but wasn’t) a rainy morning at Purgatory. One of the PAX in attendance was our brother from another mothership, my good friend Largemouth (from the Washington, NC F3 PAX). YHC arrived early to set up...
Read moreWhile it was both Star Wars Day and Kentucky Derby Day, YHC did not feel up to preparing a theme for an hour long workout. The leftover paper bag instructions from my Flatline Q from a couple of weeks ago had been riding around in my car since. ...
Read more15 of Winston-Salem’s finest gathered on a beautiful Spring morning for what they thought would be an enjoyable trot around Speas with maybe some resistance training mixed in. What they found instead (YHC included) was dream-crushing pain...
Read more
Men and @Lysol – The pax have spoken!!! We have a new F3WS Gear Pre-Order open as of right now!This is includes the same offerings as our previous order with a couple new items – including gear for both warm and cool weather. Check...
Read more18 Pax posted to Purgatory, a few of which may have confused and thought this was a running workout. All were welcomed and I hope got their moneys worth. Warm-o-Rama: The usual for Goofy The Thang Individual Medley 1st round, 5 Burpees, 5...
Read moreWhen scheduled Q THE Singing Cowboy sent out the call for a substi-Q, one brave Pax answered the call. TClaps to Offsides for stepping up. As site-Q, YHC knew it was also my responsibility to assist. So the Pax were greeted by a two-headed Q...
Read moreWe were having a nice leisurely pre-Purgatory stretching session and catching up on the events of the week at about 0655 when this silver car blasting Auburn’s fight song pulls into the parking lot on two wheels with a former #Nantan hootin...
Read more11 showed up for a D-Day Q, but were still more than happy to see that it was a Hoptoberfest substi-Q. Much joy was shared throughout the workout and very little complaining occurred. In the end, stronger and more uplifted, the PAX rejoiced at...
Read moreSo when Spamalot asked for pax to step up and Q Purgatory, my usual Saturday beatdown, I knew I had to pay it back to all the HIMs who had beat me down before. I decided in addition to working the body I would also share my love of biochemistry...
Read moreWarm up Yoga Warm up Challenge #1 Push up challenge 2:00min- max reps 40 = 96% less likely to have heart problem Mozy around the block Push up training- Tabata style Negatives- plank to chest on terra firma 5 secs count- repeato x10 Reverse...
Read more