About Ian Barnes

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So far Ian Barnes has created 25 blog entries.

Triple Threat

By |2022-10-04T20:31:41-04:00October 4th, 2022|Categories: Greensboro, Slammin' Sammy's Smackdown|

Slammin’ Sammy’s Smackdown 2022-09-14 PAX: Lee (DR from F3 Metro!), Snakes on a Plane, Cornhole (QIC) With just 3 total PAX for the workout (but 4+ out running around the neighborhood training for upcoming races), we got right into the F3 Mission and then into... Warm-a-rama Imperial Walker x 12 Abe Vigoda x 10 String


Dusty Relationships

By |2022-10-04T20:02:40-04:00October 4th, 2022|Categories: Arise, Greensboro|

Arise 2022-10-04 PAX: Graffiti, Hoolihan, Blue Oyster, Nancy, Short Squeeze, Snakes on a Plan, Hakuna Matata, Sandpiper, STP, Huggies, Ricardo, Cornhole (QIC) Started with a COT preview. Gave the PAX these two questions to think about during the workout: What relationship of yours needs to have the dust knocked off? What are you going to


Oh yeah, bring gloves

By |2022-08-08T17:55:59-04:00August 8th, 2022|Categories: Slammin' Sammy's Smackdown|

Slammin’ Sammy’s Smackdown 2022-08-03 PAX: Stella, Hoolihan, Tesla, Nancy, Don’t Cha Know, Short Squeeze, Cornhole (QIC) YHC learned that when you Q a bootcamp workout in the large parking lot at Lindley Park, you should do the PAX a courtesy and tell them to get their gloves. But by the grace of the Sky Q,


A bit of F3 Omaha in Natville

By |2022-07-25T21:48:53-04:00July 25th, 2022|Categories: Quaker Crater|

Quaker Crater 2022-07-25 PAX: Wojo, Explosion, Hoolihan, Ozone, Pong, Fried Rice, Phoenix, Radiator, Lynda, Short Squeeze, Tesla, Cornhole (QIC) YHC posted with F3 Omaha a couple of weeks ago and came away with a renewed energy for how important the F3 Mission/F3 Core Principles and COT are as bookends to a workout. With that in


The Long and Short of it

By |2022-04-03T21:25:26-04:00April 3rd, 2022|Categories: Starmount Stampede|

Starmount Stampede 2022-03-31 PAX: Big Sky, Pacer, Wojo, Refi, Cavity, CJ, Hazmat, Slumlord, Coach K, Hermy, Amphibious, Gilligan, Explosion, Scobby Doo, Simone, Nancy, Graffiti, Short Squeeze, Quick Draw, Thor, Cornhole (QIC), and maybe one other that left early? The weather was just right for running. Started with the Mission noting and emphasizing we are do


Getting to Know You

By |2021-09-01T20:28:39-04:00September 1st, 2021|Categories: Greensboro, Slammin' Sammy's Smackdown|

Slammin’ Sammy’s Smackdown 2021-09-01 PAX: Tesla, Big Sky, Pacer, Bushwood, 50cc, Hoolihan, Sir Charles, Snake on a Plan, Saban, Short Squeeze, Cornhole (QIC) We started promptly at 5:30. However, YHC wanted to dwell on the F3 Mission a bit longer. The F3Nation website says “Plant, Grow, and Serve…”, but the Freed To Lead book has


One More

By |2019-10-25T06:56:05-04:00October 25th, 2019|Categories: Uncategorized|

Slammin’ Sammy’s Smackdown 2019-10-23 PAX: 3-for-1, Get ‘Em, Pacer, Tesla, ESL, Earhart, Streamer, Nancy, Golden Corral, Drifter, Bulldog, Etch-A-Sketch, Bushwood, Cornhole (QIC) YHC enjoys working in 2nd F pieces to the 1st F workouts.  Many workouts require counting of reps as a group or individually which can cut down on the chances for getting to


First F + Second F

By |2019-07-17T21:38:17-04:00July 17th, 2019|Categories: Greensboro|

Slammin’ Sammy’s Smackdown 2019-07-17 PAX: Sully, Paula Deen, Nancy, Leverage, Golden Corral, Drifter, Bulldog, Fried Rice, Don’t Cha Know, Bodett, Fannie, Short Circuit, Etch-A-Sketch, Bushwood, HUD, Refi, Cornhole (QIC)   YHC had a lot of fun with his family coming up with the questions to be used during the workout.  Read on to find out


Copperhead Everything

By |2018-11-04T11:30:23-05:00November 4th, 2018|Categories: Uncategorized|

Inside Voices 2018-11-03   PAX: Mall Cop, Cornhole (QIC) YHC had the idea to do a Copperhead-style workout.  Wide Left is heavily credited for the idea.  Here’s how it went down…   Warm-a-rama SSH x 20 IC Sun gods x 10 each way String Rippers x 10 Hillbillies x 15 IC   THE THANG Tried


Frisbee Golf – F3 Style

By |2018-10-07T14:06:18-04:00October 7th, 2018|Categories: Uncategorized|

Inside Voices 2018-10-06   PAX: STP, Etch-A-Sketch, Pocahontas, Blackshirt, Short Circuit, Cornhole (QIC) Inside Voices is a great AO to try out some new or different Q ideas.  YHC also wanted to provide a workout that is accessible to all (2.0’s, FNG’s, guys coming off the IR, etc.).  So, with Frisbee at the ready, YHC

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