An outstanding group of men gathered at Mayhem, Wednesday for a Pre Thanksgiving beatdown. Here’s what happened: 5 SSH 2 Burpees X5 Stretch Mosey to Playground and do 10 pull ups then mosey back to parking lot. Squat Jumps for the 6...
Read more‘TIS THE SEASON… TO CELEBRATE!!! Calling all pax! We will be having this year’s Christmas Party on Saturday, December 14th @ the Winston-Salem Public House (@WSPH)! A few details… WHAT: F3 Christmas Party WHERE: WS...
Read more10 Pax joined YHC on his last day of 3 Qs in a row. The Pax met on at the Publix on Miller street, and were a chatty bunch that decided to start the morning in the gloom by talking about the difference (if there is a difference) between beanies...
Read moreAfter a last minute Q change (thanks Van Gogh), I scrambled to put together a workout that would both challenge and excite. What followed was 5 Pax and 1 Q taking over Hanes Park for 45 minutes of pain. Warm Up 15 SSH 15 Whirly 15 Mountain...
Read more9 Pax ventured out this morning to Mayhem for the 2nd of 3 Q’s this week by YHC. This one was focused on showing the NBA that load management does not mean to rest more, but to lift more, especially rocks. Warm-up SSH Imperial Walkers Arm...
Read moreToday the Pax celebrated the glorious beverage…COFFEE! YHC loves to drink coffee and loves to take the M on nice coffee dates around town. So, what better of a workout than to run to different coffee shops around town and do exercises in...
Read moreA lot of chatter took place the evening before Charlie Foxtrot. Something about 60 Minutes, a bar and EHing. One can imagine the comments and as expected they continued in the morning as we neared the start of the workout. YHC again had to obtain...
Read moreWarm up and Stretch 5 SSH/2 Burpees Repeat 5 times Mosey to Bridge. Before crossing 20 Jump Squats Bear Crawl over Bridge 20 Jump Squats after crossing bridge. Lap around track. 10 Burpees at each curve. At last curve pick up the 6 and do...
Read moreIt was a chilly 25 degrees for my second Charlie Foxtrot Q in the last 4 weeks. YHC had been working on an FNG for some time and remembered to send a DM on Friday and sure enough got a HC. But YHC had lots going on this weekend so a detailed...
Read more12 Pax came for a friendly beat dow in front of the Pilates studio near Harris Teeter on Peacehaven. The workout was definitely merkin heavy and had one decent hill to climb. Most Pax finished about 4 laps around the shops near the Pilates studio...
Read moreA few weeks ago I saw an advertisement for a free workout session as some sort of launch party for F45, some new-fangled bootcamp workout deal coming to town. Despite hearing others express interest in showing up in full F3 regalia, Zima and YHC...
Read more16 Pax came out for a very fun, cold, painful, and somewhat confusing workout Warm-Up: SSH ISS Arm Swirly Things Whirly Abe Vigoda The Thang: Mosey to Lido deck which was cautioned off with tape, which we ignored. Partner up for deconstructive...
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