One of the benefits of our membership in F3 Nation is the opportunity to post down range and pick up some new things to bring back here to the DashPax. YHC has traveled to Dallas, TX and Oak Island, NC in the past month and picked up a couple of...
Read moreThe Thang After a brief warmup, the PAX got acquainted with their rocks through a Quarry Labor EMOM consisting of: Rock Thrusters Merkins on Rock Rock Curls to Press American Hammers with Rock Three rounds later, shoulders, chest, and core had...
Read moreYHC planned too much of a workout. Should’ve known better. But we had a great time since it was such a nice bunch of HIM. Took my bag O’ music out and hung it on a fence post and took off toward Peacehaven at my shuffling pace. Didn’t give myself...
Read moreGreat to see Giles running into the lot at 5:04, as YHC came in on two wheels. Quick stretch, down the road we go for 2 Run Club miles. Green Acres is out there… somewhere. It went like this as the premier no-running Thursday beatdown. The...
Read moreHowdy Folks, today we did a thing. First, I forgot my phone, and I forgot music. Boomerang saved us with his phone, but no speaker. We warmed up: SSH, Imperial Walker, Hill Billy, Abe Vigoda, Whirly. Then we meandered to the flag area and did 7...
Read moreSuperfly put out the all-call earlier this week, so YHC hopped on a TRQ Q for the first time in a long time. I had a routine I wanted to try out from F3 Hickory, and TRQ was the perfect testing ground for it. WoR: SSH x12ic, Imperial Walkers x12...
Read moreIt was a chilly but beautiful morning at TRQ this week. Did my Shuffle to Peacehaven and arrived at Speas with 1 car in the lot. Eventually Goofy got out to join me. Thought it might be just us two since some of the usual suspects were at the...
Read moreSometimes combining parts of beatdowns done by different Q’s at other workouts makes for a good beatdown. However, when the weinke is complied over a few days and not really reviewed you get what we got at TRQ that morning. Normal...
Read moreWarmarama SSHs, Abe Vigodas, Whirlies, Up/Down Dawgs, Dive Bombers, Cherry Pies The Thang: Walk to western parking lot for Hammer Time: Every time Hammer says, “Can’t Touch This” = Burpee (30ish in total, but they came in clumps) “Break It Down”...
Read moreBeatdown. TUBTHUMPING exercise: SSH when you hear: “I get knocked down”, do Burpees ALL I DO IS WIN exercise: Low Dollies when you hear: “Win”, do Hip Thrusts when you hear: “Hands up / Hands Down”, put your Hands Up or Down ...
Read moreSometime back in 2025, YHC agreed to lead the premier non-running workout that occurs at Speas Elementary on Thursdays. This was before any of us knew that ice and snow and sleet would blanket the area for a couple of weeks. That Thursday was a...
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