Today marked the start of a new year and new decade, but it was business as usual at Willow Lane Elementary, where two PAX and one FNG braved 31 degree temperatures with a wind gust, mostly cloudy skies, and little light. All principles of F3 were stated to the FNG and all agreed to the …
Warm Up: The Fleetwood F3 Standard The Thang: Started with a 100 smoot run followed by nine exercises of 100 reps each ( SSH, Lunges, Merkins, LBCs, Mtn. Climbers, Flutters, Arm Raises, Squats, Oblique Crunches) with 100 smoot runs in between. Celebrated the end with 120 burpees split up between the Paxs that posted. COT: …
The final ruck at the Bee Hive for 2019 began at 0530, on a damp, mildly cool morning with the temperature at 34 degrees, partly clear skies, and a touch of fog. Five brave PAX made it out for the ruck that trekked for about > 2 miles through part of Emmaus’ neighborhoods, a gravel …
Reservoir Park was one of the most beautiful AOs I’ve worked out at. Warmarama Abe Vagodas, Arm Circles, SSH, Calf stretch The Thang Mosey, pull ups, Mosey to the top of the property, Found the coupons: Lunges, kettle bell swings, Sumo squat chest raises, overhead press, curls, Coupon taps, Switchback push-ups, tricep press – multiple circulations …
Today marked the final workout of 2019 and the decade at The Bee Hive! The conditions were mildly cool (not really an understatement) at 36 degrees, but damp. We started in darkness, but was welcomed with light within 20 minutes of the beatdown. I, Dynamite, wanted to incorporate an idea my shield-lock brothers and I …
F3 Valley Forge, The Blast Furnace Reeves Park, Phoenixville PA Saturday 12/28/2019 Q : Winklevoss Conditions : 33 degrees and extremely foggy! 8 men posted to The Blast Furnace this a.m. for a deconstructed burpee workout. Warm-up included : Side Straddle Hops Grass Pickers Mountain Climbers 1 mosey lap around the park (0.5 miles) The …
Despite the holiday and celebration of Christ’s birth, three men braved 18 degree temperatures with clear skies and moonlit road/trails to participate in a four mile run starting at Willow Lane Elementary to Faith Church. Since there were no FNG’s, the disclaimer was understood and consent was provided via Aye! Warm-a-Rama: Quick jog for one …
My One Word – change your life with just one word. My One Word is an alternative to New Year’s resolutions. I first heard of it listening to an F3 Roundtable podcast (@F3TBone talks OneWord” Dec 16, 2018). I chose a word for 2019 and it has had an impact on me. I am now …
The return of the rhyming disclaimer. Warm up: OYO – neck rolls, trunk rolls, leg swings, quad stretch, world’s greatest stretch, calf stretch, huggy bears. One mile Indian run. The Thang: Partner exercises. While one partner does 20 reps of a leg exercise at the top of the hill, his partner does an arm exercise …
F3 Blast Furnace, Phoenixville, PA Thursday 12/26/2019 Conditions : slightly overcast, 25 degrees. Someone pointed out the Big Dipper before we started! Q : Tuck PAX : 7 7 High Impact Men met at Reeves Park for an early morning beatdown led by Tuck. We were all surprised when he pulled out a large bag …