03/28/2023 - Swamp - The Return of AAL
Disclaimer verbally accepted by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, toy soldiers, Abe Vigodas, hill Billys, monkey humpers, Mike Tysons, mountain climbers, SSH. Mosey to pavilion while…
Pax: Biscuit
03/27/2023 - Trojan - Mental Battle Beatdown 202
Conditions: high 40’s. drizzle started at the Early Bird and turned into a hard rain. Early Bird Special- 1 for 2 Miles Started promptly at 5:30 with disclaimer accepted by…
03/18/2023 - Ranch - Seattle Inspired Beatdown – Red Baron 68th B-Day/300 Spartan Reps
The second of 2 beatdowns I brought back from F3 Seattle/ Valhalla. Was surprise to have a fellow F3 PAX from PA, Red Baron, Q the workout on his birthday.…
03/24/2023 - Trojan - Seattle Inspired Beatdown – The Competitive Dora/B-Day Celebration
Hi PAX, I had returned back from Seattle and brought back a workout from F3 Seattle/Ballard that I was honored to be a part of. WARMUP: Running Coupon Drills Set…
03/22/2023 - Willow Ruck/Run - Mid week run ruck
2 pax converged for the Willow Lane run/ ruck at 5:30 am. Clear and 35 degrees. warmarama: 10 reps each, Morroccan night clubs, overhead claps, Michael Phelps, Merkins, empirial walkers,…
03/21/2023 - Swamp - Swamp Creatures
Lovely day at the Swamp. Bunch of patient and hard-working PAX. Warm Up. The Thang. Coupons. Pair up; 20 reps lifting while partner does the abs, then switch. Squats …
03/15/2023 - Willow Ruck/Run - Blustery Beatdown
5 pax assembled 5:30 am for a windy Wednesday morning beatdown at Willow Lane. Warmo Rama: 10 each in cadence arm circles, Michael Phelps, side straddle hops, toy soldiers, empirial…
03/14/2023 - Swamp - Good Morning to fly a kite!
Conditions: Mid-30’s and wet and windy Pre-Ruck stepped off with 2 PAXs at 4:45. Solid 3.2 miles! Started promptly at 5:30 with disclaimer accepted by all. Warm-up: Stretches attempting (some…
03/14/2023 - Trojan - Men’s Workout Accountability Group Bethlehem
Men’s Workout Accountability Group Allentown Warmup: Abe Vigoda, Grass Pickers, Monkey Humpers, Toy Soldiers, Side Straddle Hops, Butt Kickers, High Knees, Boxing Trot, Swan Dive Stretch, Merkins, Peter Parkers The…
03/02/2023 - Trojan - In honor of Treehugger
7 pax rolled out for a Treehugger favorite beatdown I borrowed from Cratchet,The Pond.5 core principles and disclaimer given.Warm up stretches,neck rolls,trunk rolls,Abe Vigodas,grass pickers,monkey humpers,plank jacks,39 side straddle hops.The…