08/20/2022 - Bee Hive - Freon’s VQ and Dial Up Co-Q
Men’s Workout Emmaus Community Park, PA This was a co-Q between Freon and Dial Up. Freon led the warmup and Dial Up led the Thang. Seal claps, overhead claps, side…
BackBlasts
08/20/2022 - Grill - Co-Q
Nine PAX converged on the Grill for another beautiful Saturday morning beatdown. Once Sheldon arrived the disclaimer was given and we kicked off the workout. Warm-a-rama: mosey up the street…
08/13/2022 - Ranch - F3 Ranch mode of transportation
Warm up SS Hops, Merkins, Grass pickers, Mountain climbers, Trunk rolls, Arm circles , Shoulder taps, Moseyed around the playground and back to the sound stage for a round of…
08/16/2022 - Grill - Escalators
8 PAX posted for a fine Tuesday afternoon workout at the Grill. Once Myra arrived we started the party. Warm-a-rama: SSH, Imperial Walkers, Side Lunge/Abe Vigoda combo compliments of Potsie,…
08/16/2022 - Swamp - A Whole Can of Whup-Ass
Disclaimer verbally accepted by all. Warm-up: IC x 10. Michael Phelps, overhead claps, imperial walkers, toy soldiers, hill billys, Abe Vigodas, monkey humpers, ankle grinders, Peter Parkers. Mosey to first…
08/13/2022 - Grill - Circuits
It was a pleasantly cool morning at the Grill. Nine PAX including an FNG posted for a conveyor belt circuit workout. Our FNG has been anticipated for the past few…
08/13/2022 - Bee Hive - Mini Manni Bridge Beatdown
Disclaimer accepted verbally by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, imperial walkers, hill Billys, Freddie Mercury, Peter Parkers, mountain climbers, SSH. Mosey to first bridge. The Thang:…
08/12/2022 - Trojan - Good News Bad News Burning Beatdown
Hot Shot gave the disclaimer and warned the PAX about what was to come. We did the Warmarama which included: Neck Rolls 10x each way, Air Chair- Al Gore style- 10…
08/09/2022 - Swamp - Men’s Workout Ancient Oaks, PA
Welcome to F3… Workouts are Open to all men, Free, Outdoors, Peer lead, Circle of trust… I am not a professional, anything I say or do is only a suggestion,…
08/06/2022 - Ranch - Slow Smoldering Burn Beatdown
There were three brave souls that met at the Ranch. Hot Shot Q’d the Slow Smoldering Burn Beatdown. Biscuit & Drogba joined him. Hot Shot gave the disclaimer, explained how…