First Friday Conditions: 34 degrees, clear, little wind. A beautiful first Friday in December. Cooter came out this morning, first time to this AO. Just us 2, made the most of it. Warm Up Casey Kasums, Neck stretches, Trunk Roll, Abe Vigodas, Merkins, Mountain Climbers, Peter Parkers Mosey Around the church building a couple times, …
Disclaimer: • Free of charge, rotationally led, volunteer, peer-led • Open to All Men • Not a professional • Modify as Needed • End with CoT • At your own risk, do you accept? Warm-a-ram-a: -Get the Blood Moving: De-Motivators from 10 down to 0 -Grass Pickers -Tricep Stretch -Chest Stretch -Pretzel Stretch The Thang: …
A not so warm welcome back from New Orleans LA. A perfect 22 degrees real feel. Some let Stairmaster know he is going to need to start covering those legs or stop shaving them if he is going to run around in shorts. YHC decided to bring some new twists learned from the F3 New …
F3 LEHIGH VALLEY FAQ What are COMZ? “COMZ: The Q’s Commitment to Accelerating the quality of communication within his Group” as defined by F3 Nation. With that in mind, my intention is to keep you guys informed and talking. Below you will find information for different usages of the website that help us manage the …
9 Pax gathered on a nice work 32 degrees to get a beatdown. It was great to see a friend and brother out this morning. FNG Matt Meade became “Fixer Upper” today because of his joy found in household projects and because his life craft as a flight nurse affords him the opportunity saves lives …
Conditions: mid-20’s and sunny Four PAX posted for a frosty morning workout including Lamb Chop, Ditto’s 2.0, who was visiting his family for the weekend. He was initiated into F3 in Raleigh, NC so it was great to have a new face at the Grill from down range. YHC was nursing a shin splint so …
7 #HIM in the low thirties for Gandalf’s VQ: Warm-O-Rama Morrocan Nightclubs (x20)-Abe Vigoda (x15)-Windmill (x15-Daisy Pickers (x15)-Imperial Walkers (x20)-Mosey to the stage(Reeves Park) The Thang – inspired by the Aces & Kings in the F3 Deck of Doom Round of 25 reps: Step Ups – Arm Circles – Flutter Kicks – SSH – Squats …
10 PAX posted to try to beat The Beast (6,6,6) Conditions – a balmy 36 degrees. Disclaimer discussed Warmup Started with a mosey around the parking lot Set of 10 in cadence… Grass Pickers, Abe Bogota’s, Merkins, Peter Parkers The Thang The Beast (6,6,6). Qty(6) runs (up & back) of the park driveway (~2mi) with …
4 PAX took on the F3 Deck of Death fearlessly in the mild November Phoenixville gloom! Started with a brief warmup in my new favorite spot at the AO (the new playground): SSH – 15 High Knees – A fair amount Weed Pickers – 15 Then the fun began! We pretty much kicked off with …
After a long hiatus of inactivity, Neon decide it was time to restore the glow. He brought his magic pavers which progressively became heavier as the workout unfolded. Warm-o-rama: Mosey, arm circles, grass pickers, monkey humpers, Abe Vagoda. More mosey, partner-up for pullups as set of 75% max and donkey kicks. Mosey to the Neonmobile …