26 joined YHC today for a little run through Buena Vista. Not much climb but not a route for the directionaly challenged. Spam had submitted his request to have the trees trimmed around the street signs We ran the following routes: Tractors: http://bit.ly/Tractors05312019 Rt Sunset Rt Glade Rt Hawthorne Lt Runnymede Continue on Warrick…
YHC almost forgot about this morning’s Q (Thanks Schultz!) and, under the influence of several pints of IPA, did not have the gas to plan a beatdown last night. Hope the PAX found the unplanned beatdown…sufficient. Warm O Rama SSH Imperial Walker CH Squat CH Merkin Squat Jump Cobra Humpers Burpees Mosey to the Hill…
Warm-O-Rama: Windmill x 10 IC American Hammer x 10 IC The THANG: 40 Minutes of Hell – Partner 1 performs AMRAP of the exercises below while Partner 2 runs to designated spot, performs a “Bobby Hurley” and runs back. Flapjack until you complete the designated number of reps for each exercise. 150 Burpees or double…
Warm-o-Rama SSH x20 IC Abe Vigoda x10 (the weirdest cadence you have seen) Divebombers/Hindu push-ups IC Seal claps in a complete failed cadence count The Thang In the honor of our brothers and sisters who have served this started with partner work Piggyback carry your partner to the first bench, then 15 ww2 sit-ups partner…
The last time Q’ed at BNW it was a VQ, hopefully it was improved-at the least the weather was! It went something like this Gucci squat 15 Arm swirlies Forward X 10 Arm swirlies backward X 10 1/2 lap, stop SSH X 15 Whirlies X 15 Storm Troopers X 15 5 Burpees Return to Start…
The camping trip scheduled for July 12-14 is cancelled. The organizer (me) failed – my own 2.0s (and other 2.0s of F3WinstonSalem dads) have swim team finals that weekend. Not to mention, there wasn’t much interest shown anyway – another Q-fail on choosing a good weekend. All the same, I strongly recommend you take your…
8 PAX showed up for a retread Sandbag workout led by yours truly (similar to one I Q’d at Outhouse approx. 2 years ago). WARMARAMA: A typical medley of SSHs, ISTs, Seal Claps, Overhead Claps, Whirly’s with a social disease, Abe Vigodas, and some standing hamstring stretches. THE THANG: At the conclusion of Warmarama, the PAX…
The premier Monday morning workout, The Estate. Just the mention of the AO brings to mind some of the best workouts with the strongest Pax. The usual crowd is young, fast and large in numbers. What could a Q on the injured reserve do for such a crew? YHC has been rehabbing a knee injury…
When YHC agreed to Q at F3WS’ westernmost workout on Saturdays, I didn’t know that (a) the site Q would be out of town, (b) there would be an ice cream festival on site later that morning, and (c) @CherryPie would arrange a convergence and use Twitter to cajole, inspire, argue, and otherwise convince as…
Welcome back Ziggy after a ~4 month break while spending a few months in DC. We started warm-ups at 0530. SSHs, ISTs, Arm circle things and a few plank jacks. Then we group moseyed to the pool area for dips, steps-up, box jumps, irkins and dirkins. The PAX then moseyed to the rock pile to…
YHC brought to today’s workout a Winky with 10 activities. Different PAX were asked to select a number, leading to said activities. None of said activities were enjoyable. The use of today’s Winky sparked debate in regard to YHC’s mental capacity and ability to remember 10 different activities. The PAX were informed that many of…
On a cool, crisp May morning, pax gathered for some fun. As the Q tries to fulfill the vision of the Flatline creator, Beverly, by keeping the pax in constant motion for 45 minutes – no 10 counts, no standing around, but also keep the group together (aka making sure the out of shape Q…
