The HIPAA Violation. Straight Out Of Gastonia NC

Date: Feb 25, 2020 AO: The General QIC: Monk PAX: 2%, Buggy, Traveler, Toolbox A few weeks ago, I noticed on Twitter that one of the HIMs from F3 Gastonia, HIPAA, devised a devilish beatdown they named "HIPAA Violation." So I decided to import it to F3TheCapital. Warm-up: SSH, Seal Jacks, Plack Jacks, Smurf Jacks …

Head for the hills on F3 The Love Train

QIC: Monk PAX: Jenner, Bambino, Maj Payne, Sunshine, Bone, Shark Week, NAFTA, Elvis, Short Sale,  F3 The Love Train took an alternate track last Sunday to run hills in preparation for the BRR. We took a left at the old Vienna Train Station, ran a block down Ayr Hill Rd, turned right on Cedar …

Training Downhill

February 5, 2020 AO: Compound Q: Monk PAX: Hightower, NAFTA, Hot Dish, Elvis, Sidecar, YNAB, Warmup: SSH, arm circles, Downward Dogs/Cobra pose, Imperial Walkers, and everyone's fav Mountain Man Poopers. Mosey to Target parking lot w/ sprint to top The Thang: Modified B.O.M.B.S. I trolled the F3 exercise site for a new exercise and found "Cut a Flip"* …