11/07/2023 - Swamp - You Got to Coordinate!

Warm-a-Rama 10 Count, in cadence Overhead Claps Air Presses Seal Claps Moroccan Night Clubs Arm Circles, Reverse Imperial Soldiers American Lunges Squat Twist (or squats) High knees Side Straddle Hops…

11/04/2023 - Ranch - Fall back into fitness

5 pax gathered on this beautiful morning,last day of day light savings time for this beatdown.Started with warm-up which featured Dr. Joe’s Nitric oxide dump exercises to lower BP,also motivators…

10/28/2023 - Ranch - Coupon Savings

Warm-o-Rama (all in cadence and 10 count) Over Claps Air Presses Moroccan Night Club Seal Claps Small Arm Circles Large Arm Circles Imperial Soldiers Imperial Squats American Lunges Parker Peters…

10/31/2023 - Swamp - Halloween Mile

Intro and disclaimer given and accepted by all PAX on this Halloween day, beautiful balmy weather for a hallow beatdown, somewhere around 40F. Warmup : HUGGY BEARS ABE VIGODAS Toy…

10/24/2023 - Swamp - Chain of Fools newest.

Warm-o-rama: Raise the Roof to Swan dive, overhead claps, large arm circles, neck rolls, trunk rolls, Abe Vigodas, shoulder taps, Peter Parkers, grass pickers, merkins, mountain climbers, SSHs. The Thang.…

09/21/2023 - Trojan - Mini Cindy at the Trojan

Warmup:Dr. Joe’s Nitro Oxide Dump,20 squats,20 circular arm swings,20 static forward marches ,20 shoulder press.The Thang: a shortened version of Iron Pax week 2, Indianapolis’ Cindy.5 rounds.Round 1,5 merkins,5 Thrusters,5…

10/22/2023 - Ranch - F3 Ranch Group lead BeatDown

Warm up Casey Cassems, Imperial Walkers, Arm Circles (Forward/Backwards), Huggy Bears, SS Hops, Burpee’s, Merkins, Mountain Climbers, Peter Parker’s moseyed around the outside of park and back to the pavilion.…

F3 Lehigh Valley