Wakanda Inchworm

By |2023-02-19T13:12:05-05:00February 19th, 2023|Categories: Uncategorized, Wakanda|

Wakanda Saturday February 18, 2023 0700 – 0800 26º and CRISP (once again) Pax Don’t Cha Know - RESPECT, Phoenix - RESPECT, Poehler, Tommy Boy, Comeback, Hot Pants, Flo Jo, Bruce Lee – QiC TCLAPS to these Hearty HIM who were not turned away by the plummeting temps. We began our morning with an affirmation


A better “M-E” in 2023!

By |2023-01-08T20:15:22-05:00January 8th, 2023|Categories: #ironsharpensiron, Uncategorized, Wakanda|

Date: 1.07.2023 AO: Wakanda  Started @ 7:00 AM, welcome the Pax, stated the mission, and the disclaimer then got down to business! Warm-a-Rama: Mosey to a small parking lot closest to circle traffic for Sun God's (frontward/backward) x10, Imperial Walkers x12, Modified Side Straddle Hops (jump, bend, touch toes) x15 IC, Windmills (hold each side


Merriment of Merkins and Miles @ Wakanda 12/24/22

By |2023-02-19T12:41:40-05:00December 31st, 2022|Categories: Wakanda|

Wakanda Saturday December 24, 2022 0700 – 0800 6º and CRISP Pax Don’t Cha Know, Phoenix, STP, Poehler, Nomex, Bruce Lee – QiC TCLAPS to these Hearty HIM who would not be thwarted by single digit temps and negative windchill warnings. Each one of you began your day by positively influencing others…lets keep it going!


Panther Claw

By |2022-11-12T11:22:25-05:00November 12th, 2022|Categories: Greensboro, Wakanda|

Date:  November 12, 2022 AO:  Wakanda QiC:  Boy Wonder PAX: Tesla, Akron, Don't Cha Know, John Coctostan, Bob Barker, Short Squeeze, Nomex, Bruce Lee, Snakes on a Plane, Flo Jo, Root, YHC Warm-A-Rama: Slow Mosey to place weights, Motivator (badly executed by YHC), City Slicker, Sun Gods (palms up, down, rearward), Chinooks (reverse), Imperial Walkers,


Keep It Movein’

By |2022-09-25T22:43:56-04:00September 25th, 2022|Categories: #bandofbrothers, Wakanda|

Date: 9/24/2022 AO: Wakanda  Started @ 7:00 AM, welcome the Pax, stated the mission, and the disclaimer then got down to business! Warm-a-Rama: @ shovel flag, Sun God's (frontward/backward) x10, mosey around the traffic circle in front of the school then mosey to the courtyard, STOPPED, Side Lunges (6x each side), String Rippers x10, Hung


Wu-Tang @Wakanda

By |2022-07-25T18:16:51-04:00July 25th, 2022|Categories: Wakanda|Tags: |

Let me start off by saying thanks to everyone who jumped to Poptart’s aid during her traumatic experience.  You guys are awesome! Warmarama: 19 x ssh IC 16 x mountain climbers IC 10 each x sun gods both ways IC Run two laps around the circle at the entrance of the track. PAX then counted


Round and round we go at Wakanda 07092022

By |2022-07-09T13:47:57-04:00July 9th, 2022|Categories: Wakanda|

Wakanda Saturday July 9, 2022 0700 – 0800 70º F, warm and humid Pax Square, Houlihan, Whitewater, Nomex, Root, Akron, Saban, John Coctostan, 3 for 1, HBO, City Slicker – RESPECT, Flo Jo, I Am Legend – RESPECT, Bruce Lee – QIC We began our morning with an affirmation of the one singular mission of


Round-about Substitute

By |2022-04-22T14:02:07-04:00April 22nd, 2022|Categories: #bandofbrothers, Wakanda|

Date: 4/16/2022 AO:  Wakanda The workout was designed to hit the track "Buuuuut," it was locked due to a high school track meet being run later. "It's all good," the Dudley roundabout was available, and as one PAX member stated, "It worked out the way it supposes to!"  Well, my 2.0 Luke Cage was a


FloJo Remix- “Stronger Together”

By |2021-12-06T17:10:07-05:00December 6th, 2021|Categories: F3, Greensboro, Uncategorized, Wakanda|

Date:  Saturday, December 4, 2021 AO:  Wakanda QiC: Boy Wonder PAX: Square, Bird's Nest, STP, John Coctostan, Hakuna Matata, Root, Nomex, HBO, I Am Legend, Boy Wonder Warm-A-Rama: Short mosey around the parking lot to view stations and warm the body for the BEATDOWN. SSH, Sun Gods, Shinocks, Suns Gods Reverse, String Rippers, Abe Vigoda, Hillbillies,


A Few of My Favorite Things

By |2021-10-05T22:15:55-04:00October 5th, 2021|Categories: #bandofbrothers, Wakanda|

Date: 10/02/2021 AO:  Wakanda Hey, this workout was off-the-cuff, a few of my favorite things within a workout, but with some FloJo flare!! A little work, a little run, a little work, little fun, and "Boom," a beatdown ending the week with a smile! I welcomed everyone, proclaimed the F3 Mission, and causally continued to

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