F3 Roanoke

F3 Roanoke

Free, outdoor, peer-led workouts for men in the Roanoke Valley

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Tag: Pain Train

Bruce Lee and the Temple of Pain

September 14, 2016
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 |  Roanoke, VA

Warmarama: Mosey over to the Temple of Pain (aka parking deck) 12 Windmills IC […]

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Stair Climb

September 13, 2016
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 |  Roanoke, VA

Today, we honored the victims and heroes of 9/11/01 with a stair climb in […]

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“Sounds like someone has a case of the Mondays?”

August 29, 2016
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 |  Roanoke, VA

Warm-Up: Indian Sprint over to the tennis courts across the river Side straddle hop […]

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Where’s the half time entertainment?

August 24, 2016
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 |  Roanoke, VA

Nothing like the pressure of the first Q. Trying to find the right amount […]

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Time to turn up the heat

August 17, 2016
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 |  Roanoke, VA

So….I asked Twitch to Q again and he said not until some others step […]

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RIO Lite

August 9, 2016
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 |  Roanoke, VA

(Dunphy posting for THE Commodore) Man!!! We were supposed to do this on the […]

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Merkin Train

August 1, 2016
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 |  Roanoke, VA

It was great to be back in the mix at F3 Roanoke today after a week […]

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Sandbag Shuffle

July 18, 2016
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 |  Roanoke, VA

Warmup: SSH x 25 IC Toy Soldier x 10 IC Arm Circle x 15 […]

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Blimps Not Bombs

July 11, 2016
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 |  Roanoke, VA

8 PAX with 1 FNG for BLIMPS on the tennis courts this morning.  Welcome […]

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Sweaty Balls

July 9, 2016
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 |  Roanoke, VA

Pre-workout workout: Pinky and Dunphy met at Wasena Park to leave cars at the […]

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