03/24/2022 - Trojan - Bitter 16
cool, wet and gloomy for a Bitter 16 w/o in honor of the sweet 16 left in the ncaa WOR – stretching, huggie bears, ssh, seal jacks, abe vigados, some…
Pax: Boo Boo
03/22/2022 - Swamp - Swamp March Madness
6 pax in attendance for a nice 47F morning in the gloom, gave the 5 core principles and disclaimer accepted. warmarama: Arm Circles, Huggee bears, Moroccan night clubs, slow squats,…
03/17/2022 - Trojan - Shamrock Beatdown
We gathered on a very gloomy rainy St.Patrick Day morn.Warmup:SSHs,Kasey Kasums,Abe Vigodas,grass pickers,world’s greatest stretch,monkey humpers and motivators.The Thang:using the model of the shamrock,three parts made up one beatdown.We did…
03/08/2022 - Swamp - Sweating 😓 to the 80’s
80’s workout Thunderstruck-Merkins 2:20 Footloose-SSH 1:60 Born in the USA 🇺🇸 Crab cakes 2:20 We’re not gonna take it-Freddy’s 1:40 Jump-Squats 2mins New sensation-Carolina 1:40 Shake it up-side lungs 1:40…
03/03/2022 - Trojan - The Uptown Girl 50 Reboot
Wet drizzly 42F at the Trojan, 7 pax on hand in the gloom. Downsize came at 5am for an Ivory Early-Bird Special. That’s dedication!! Warm Up: mosey; Squat, Side Lunge,…
02/17/2022 - Trojan - Welcome back Zena
Warm up Run Side straddle hops Jump rope Arm circles Abe bagoda Grass pickers High knees Thing Step up on bench Merkins Step up on bench Irkins Step up on bench Derkins…
02/10/2022 - Trojan - Alphabet Beatdown
This beatdown was done at my first posting to F3 at the Chieftain in the Indian Valley 1 year ago. FONDA is the mad man behind this beatdown. It’s been…
02/03/2022 - Trojan - Spartan Motivators Pavilion Style
Balmy 39F at the Trojan, raining forced the Thang under the pavilion. Warm UP: SSH, Abe V’s, IW’s, Toy Soldiers, Merkens, World greatest stretch, Mirrocan Nightclubs Thang: beat down…
02/01/2022 - Swamp - Card Sharks F3 Style
F3 Principles and disclaimer given. Warm up with 15 weed pickers, 15 arm circles, 15 circle arms, 15 imperial walkers All in cadence. Stretch out with some cat, cow, child’s…
01/04/2022 - Swamp - New Year Beatdown at Swamp
Nice clear morning in the gloom, a balmy 18 degrees F. 9 Pax will and ready for the New Year beatdown. Warm Up: Mosey 2 laps around parking lot Mor…