OldLV28-MAR-2019 One of the advantages of working out in different AOs is that I can occasionally repeat a workout. That is what I did this time — repeat the Grill workout from last Saturday (with some modification) Day’s Thought: Focus on Mental Health Awareness in support of F3 Louisville initiative #F3MentalBattle Anxiety, Mood disorders, Schizophrenia …
3 PAX and 1 FNG posted for the start of a new F3 location, as F3 Nation increased the family seed. Location site – South Street Park (447 South Street Park, Pottstown) Time – 5:15-6AM Disclaimer Warm-up on B-Ball Court: Arm Circles (and reverse) X10 Lunges X10 Al Gore Hold 20 Seconds Squats …
The pax huddled around the shovel flag lamenting the unrelinquishing grip of winter. Warmorama: Mosey, side straddle hops, a circles, merkins, squats and calf raises. Mosey The Thang: Bear crawl repeats which include a set of an exercise, 50-yard bear crawl, jog back and repeat three times. Inperial squats, sprint-jog-sprint, bobby hurleys, donkey kicks, shoulder taps, …
Disclaimer and LOF conditions briefly explained and accepted. Theme – What makes a man? Warm up: IC – imperial walkers, Frankenstein, reverse Frankenstein, side lunge, grass pickers, Abe Vigodas, SSH. OYO – neck rolls, trunk rolls, leg swings, quad stretch, calf stretch. The Thang 0.0: Obvious response to the theme question is man-makers. So PAX …
On a windy March day a weird fellow from the south claiming to be a Dutchman from Lebanon arrived in the wrong parking lot to attend our Saturday morning Ruck and Beatdown. This Dutchman was named Ezekiel and hailed from the nether regions of Cary, NC. He explained his point of origin was originally Lebanon, …
23-Mar-2019 34 degrees, clear and blustery I confess that when I heard the wind blowing this morning as I contemplated fartsacking even though I was scheduled to Q. I thought to myself, who is going to show up today (I wonder if I would if I wasn’t Q). So, YHC was very pleased to see …
It was a blustery Spring day in March! (23rd to be exact). The sun was shining and the excitement was booming inside Macungie Memorial Hall with lots of workout and wellness opportunities to learn and experience at the Workout and Wellness Expo. You probably would not be surprised to know it’s about a 9:1 ratio …
PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30 12 PAX for the beatdown: Disclaimer Warm Up: -Grass Grabbers x11 IC -Parker Peters x15 IC -Parker Peters x15 IC -Imperial Walkers x20 IC Thang: -Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile) -“Bridge over …
Tuesday 3/19/19 The Swamp We started with dealers choice stretches… warm up with a mosey The thang… 4 rounds of dealers choice… head shoulders knees and toes. We started off with upper body and worked our way down with each round with a Mosey in between. Finished with count o Rama, name o Rama prayers …
Started with a brief reading of the scripture Luke9:32 about the transfiguration of Christ and how it relates to our continuing transfirmation to better men which aligns with F3.If you get the man right, you get the world right. Warmara included stretching side straddle hops,Abe vigodas,grass pickers, …