Warm up: burpees x5, SSH x15, IW x15, abe vigodas x10, whirlie has the clap x10, arm circles forward x10, arm circles reverse x10 Mosey to Reynolda House where we would mosey around the rectangular driveway, stopping at each corner for an...
Read moreSpeed Trap returned today, but not with the traditional format. We (read: YHC) decided to do some mileage with increasing speed each half mile. @Ramses suggested a different format and then didn’t post due to the rain (he will melt, you...
Read moreWhen I pulled into Leinbach park this morning, the parking lot was packed with eager PAX. Headlamps were already on and the stretching was complete. I thought “wow, you post one picture of a lama and everyone wants to see what the workout will...
Read moreWhile cleaning out the garage, YHC uncovered a ball and chain and figured that would be a great prop for a loosely themed running with stations beatdown. So YHC jumped at the chance to Q #DawgPound when @RoadApple issued the invitation. So with...
Read moreA PAX of 11 came together at The Estate this morning and the mumble chatter began very soon. Palin and YHC arrived early and up until about 5:27, it looked like we may just call it a workout where we did 45 minutes of burpees, but alas, the PAX...
Read more5 PAX covered 2.2mi, 4 rounds of BLIMPS, and lots of other stuff at #TheOuthouse this morning. Here’s how it went: Warm-o-rama: x20 IC SSH x15 IC Running w/ Scissors x30 IC Overhead Claps x10 IC Abe Vigoda x20 OYO Merkins BLIMP-o Loco: Do...
Read more7 joined YHC for some work that was advertised as involving the Wake Forest campus. Ya, that didn’t happen. As YHC was planning decision was made to stay at Reynolda Village and perhaps use some of the Purgatory workout plans from...
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Men and @Mongoose – We have a new F3WS Gear Pre-Order open as of right now! Not only is it a new order, but also includes a new, limited edition logo! Check it out! For those who have never ordered, or those who don’t remember...
Read moreThis started with a 24 hr notice plea from the site Q. Since I’ve only done the Estate once or twice, and only Q’d once prior, I figured it would probably go well j/k. 12 gathered at the top parking deck to see what I had in store...
Read moreIntroduction YHC would have liked to have started this intro with “football is in the air”, but it’s still too warm (as evidenced by all of the record setting game temperatures during yesterday’s games) and despite being in North Carolina for 20...
Read moreWhat started out as a conversation between YHC and Tuco turned into the most well attended Dawg Pound a week. After enduring Palin’s UA yesterday (great beatdown), YHC and Tuco (but mostly YHC) conspired to do mostly a run this morning at...
Read moreYHC was excited about the launch of #TheBenjamin Round 2. YHC didn’t earn a medal but did stick out Year 1 for roughly nine months. YHC credits the Benjamin for his personal favorite F3 Works story but we’ll have to save that for another time…...
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