OldLVWarm up…. Mosey Arm circles forward/ reverse Side straddle hops Monkey humpers Abe Vigodas 20 murkins Hamstring stretch Dirty dogs Low squat /knee tucks The Thang… 30 butt kickers in cadence 10 Burpees 20 Lbc 20 murkins 40 squats 60 second plank 20 murkins 10 Burpees Mosey 3 parking lots Pavilion… 30 Big boy sit …
The matutinal Tuesday workout at The Swamp was canceled due to a storm that dumped over a foot of snow on the region. With the PAX off from work but snowed in, there was still a desire for some f3 camaraderie and exercise. The Swamp site Q, Neon, improvised with a virtual workout via Slack. …
Despite the 10-degree real feel, 10 of F3LV’s finest posted for a beat down. Lured by the promise of a mosey-free workout, the PAX hoped for a cakewalk, but instead their attendance was rewarded with heavy panting that most haven’t experienced since their honeymoons. Warm O Rama Moroccan night clubs Arm circles Louisiana squats High knees …
You may be asking, “Does F3 really improve a man’s fitness level?” Am I getting stronger, faster, or have measurably better cardio? Now is the time to find out! Whether you are new or old member of F3, this Saturday, March 18, 2017 workout is for you. So you can mentally prepare here is preview …
Warmarama Run to light Front Arm Circles Back Arm Circles Huggy Bears Tricept stretch Abe Bagoda Goof Balls Monkey Humpers Lean on Me Quad stretch The Thang 1 minute rounds… 10 Regular Merkins Side Straddle Hops for remainder of minute 10 Shoulder tap merkins little baby crunches for remainder of minute 10 Jump Jack Merkin …
Merkin Madness Bring your pecs boys and get ready for a Push-A-Rama you will not easily forget. This workout will consist of a lot of Merkins, and a few other petty things. Mosey down the road for a Warm-A-Rama. SSH x 20 IC Windmills x 20 IC Little Baby Crunches x 20 IC Monkey …
One forehead egg, one scratched face, and one pinched finger, but other than that it was a great night of food, fellowship, and warm hearts- F3 style. Circle of Family Good Eats Climbing wall, full contact rope swing, bow and arrow, puppet show, tackle basketball- all at the same time. Complete Chaos- rock on… Freeze Tag …
The arctic temperature felt especially brutal in the wake of a Spring-like February heat wave in the Lehigh Valley. Twelve of the most die-hard Lehigh Valley PAX, along with two FNGs, posted to the tundra of the Beehive in the early morning gloom to usher in March with a Maltz Challenge smackdown that left us …
YHC had no problem getting up for this workout. The wind was howling all night. I said a little prayer before I left the house. Lord you are King over all the wind. If it be possible and your will calm the winds in our area so we can get a good workout. It turns …
The Bee Hive is the “pending” name for the permanent AO (Area Operation) at Emmaus Community Park. The following men have step up an Lead as your Workout Q’s on Saturday’s in March. March 3rd – QIC – Bogey (Maltz Challenge)This yearly tribute workout to Air Force MSgt. Michael Maltz. but read here to see what the challenge …