F3 Roanoke

F3 Roanoke

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

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Tag: Pain Train

Vertical Four Corners

June 27, 2016
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 |  Roanoke, VA

Warm-Up SSH x 25 IC Merkins x 10 IC Plank Jacks x 20 IC […]

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Thanks, Tibata App Lady

June 20, 2016
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 |  Roanoke, VA

Warm Up SSH x 25 IC Plank Jacks x 25 IC Mountain Climbers x […]

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One Stop Shop

June 13, 2016
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 |  Roanoke, VA

Mosey to the Parking Garage Warm-Up SSH x 20 IC WMH x 12 IC […]

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Merk America Great Again

June 6, 2016
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 |  Roanoke, VA

Warm Up SSH x 20 IC IW x 20 IC Plank Jacks x 20 […]

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Roanoke Memorial Day Murph

May 30, 2016
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 |  Roanoke, VA

8 PAX with 1 FNG for a Memorial Day Murph (no weight vests and […]

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Pain Train Baseball

May 23, 2016
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 |  Roanoke, VA

Warmup: SSH x 25, mountain climber x 15, windmill x 10, cadre Phil overhead […]

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Brick House

May 20, 2016
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 |  Roanoke, VA

  In parking lot:  Slaughter start: 20 Brick Burpees Warm-Up:  Run a lap around […]

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Twitch BOMBS

May 16, 2016
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 |  Roanoke, VA

(Dunphy here, posting for Twitch).  Backstory:  the day Twitch showed up for an F3 […]

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Animal House

May 9, 2016
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 |  Roanoke, VA

Warm-Up: Side straddle hop X 25 IC Imperial walkers x 15 IC Merkins x […]

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Pain Train Escalator

May 2, 2016
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 |  Roanoke, VA

A strong 8 PAX on a foggy morning in the gloom so we moseyed to […]

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