Warmarama: Stretch on your own. The Run: https://www.mapmyrun.com/routes/view/6756344328/ The Gun: 20 seconds on, 10 seconds off: Merkins, Squats, Hillbillies, Dive Bombers, Side Squats, Glute Bridges Repeato Diamond Merkins, Lunges, WW2s...
Read moreThis morning I was feeling extra grateful, extra blessed, and just happy to be able to get up and move before the sun even rises. On the way to Hanes Park I was listening to the F3 Worship Playlist that @Head Hunter came up with and just got my...
Read moreSeven HIMs. Pouring rain. Cold from start to finish. No excuses. The Thang With rain pouring from the opening disclaimer until TIME, the PAX took on a HIIT-style accumulating beatdown. Every round added one new exercise while finishing with an...
Read moreCome join me at Old Town Park (4550 Shattalon Dr) for WIB. Maybe you can pick up your new WIB headband from Zephyr. Maybe you can get a decent workout in with some pals. Maybe you’ll think to yourself, “Hey, this is a pretty good spot...
Read moreWIB happened at #WhitakerElementary this AM and went something like this: Warmarama: Usual Suspects The Thang: Each exercise x 10 each circuit One exercise x 30 on each circuit Crunchy Frogs Mike Tysons Bonnie Blairs (DC) Electric Chairs (DC)...
Read moreI woke up early for a good beatdown at Bells and Whistles. I had something planned with Transcript, but there was a pivot that needed to happen last minute. Luckily, I had this one in the back pocket. The humidity was almost oppressive this...
Read moreHave you ever seen a wooden weinke? Before we get into the re-telling of today’s #BnW beatdown, allow me to tell a brief story about how the prep for said beatdown began. @Bam, being the excellent site Q that he is, reached out to YHC on...
Read moreThe Thang Control was key. We worked through slow, deliberate single-limb movements, following a 5-second cadence. Part 1 focused on upper body stability—curls, presses, rows, and lateral raises—balancing on one foot. After each set, we jogged to...
Read moreYHC dug in the archives for inspiration and found this gem created by Van Gogh from 2020: https://www.f3winstonsalem.com/f3/2020/02/a-runrangerrun-edition-of-wib/ With a few tweaks and a few pax, we’d be off and running. Four others obliged YHC...
Read moreWIB will be at River Oaks Community Church. We’ll start out at the pull-up bars on the backside of the church, and then run a .6 mile loop around the parking lot. Along the way, pax will perform: Pull-ups + toes to bar x 5 @ pull-up bars...
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YHC found out on Tuesday that he had been assigned to Q Bells & Whistles today. Fortunately today is June 17 which also happens to be the same date of one of the most eventful and chaotic days in sports history exactly 32 years ago. It was...
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