The Thang The morning began with a World’s Greatest Stretch, followed by additional hip mobility work that was unanimously well received by the PAX. Then it was time for the Wheel of Misfortune. Twelve predetermined exercises. Twelve unique rep values. The wheel determined the reps while the exercises remained in the following order: Merkins Squats…
8 PAX pulled a changeup and moved the Cornerstone workout to 9:30 to avoid the 100 degree afternoon heat – we are smarter than we look! Some nice morning shade made the workout somewhat bearable, though the mumble chatter increased as the temps increased and the shade waned! Warm O-rama: SSH, Whirly with the clap,…
Have 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 Monday to confirm I was still good to Q…
It has been a minute since I have gotten tapped to Q Flatline. I was not sure what to do but I knew I wanted to do something different. Many of you don’t know but my office is on the top floor of the Truliant Tower (Formerly Winston Tower) downtown Winston Salem. So here we…
The Thang Some workouts hide behind games. Some hide behind coupons. Red Line has never needed either. One traditional warm-up lap around Hanes Park. Then eight hill sprints. Pilot View (2) Brookstown (3) Clover (3) Every sprint began at West End Boulevard. Every recovery ended back at the starting line. No modifications. No shortcuts. Exactly…
The Thang The Tour made its way to Western Front for an NFL Combine-inspired beatdown. The PAX paired up based on similar ability and IQ before being drafted onto Team Orange or Team Blue. The Combine events included: Shuttle Run Relay 3-Cone (L-Drill) Relay Merkin Test Wall Sit 40-Yard Dash Relay Murder Bunny & Bear…
The 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 the island and sprinted back. Part 2 brought slow RDLs, controlled goblet squats, and two laps of a…
YHC dug in the archives for inspiration and found this gem created by Van Gogh from 2020: https://new.f3winstonsalem.com/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 this morning at River Oaks Community Church. Warmarama: SSHs, Abe Vigodas, Whirlies, Asian Squats, Cherry Pies The Thang: Beginning at…
WIB 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. Dive Bombers x 5 @ NW corner…
As promised, Conspiracy-attending pax were treated to a history of Alan Greenspan’s career. Greenspan is arguably the most influential central banker in modern history. The workout covered different stages of his life and career. Warmarama 3 Abe Vigodas 6 Whirlies 19 Mountain Climbers 26 SSHs 3 Burpees 6 Dive Bombers 19 Jack Reachers 26 SSHs…