Oh, Beehive!

Workout Date: 08/19/17 Introduction: Surprised about this one since I thought I was Q-ing on 8/26, not 8/19. A reminder that we all need to be prepared and ready for action. Like the Minutemen of the American Revolutionary War. These guys were civilian colonists who independently organized to form well-prepared militia companies self-trained in weaponry, tactics, and … Continue reading Oh, Beehive!

BTTW

August 5, 2017 Introduction: Disclaimer - F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed. Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, "open/close the gate" side shuffle, carioca, bending, jumping and backwards … Continue reading BTTW

Knock Nox and Run like you knocked over a Bee Hive

SATURDAY – JULY 29, 2017      QIC:  Uptown Girl A welcoming serenade to the PAX was played to lift the early morning gloom.  There are only two things in life!  Energy and Matter.  If you have the energy,  the challenges of life won't matter.  Our creator has given us a wonderful gift! Cowboy Wisdom:  “Choose … Continue reading Knock Nox and Run like you knocked over a Bee Hive

Under Pressure

https://www.youtube.com/watch?v=8Z3gYdJgAmo Sat. July 22, 2017 Welcome:  Fitness, Fellowship, Faith.   Free, All Men, Outside, Rotationally Led, COT Warmarama: Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves. … Continue reading Under Pressure

Backblast Template

[Use this as a template for your Backblast. All words within the brackets [ ] should be replaced with your information] Workout Date: [MM/DD/YY] Introduction: [Introduce the workout and share anything you want to, i.e. a theme for the workout, a favorite quote or verse, etc.] Disclaimer: I am an unpaid volunteer and not a … Continue reading Backblast Template

1776, Lehigh Valley

The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality! The Thang Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 … Continue reading 1776, Lehigh Valley