09/27/2022 - Bee Hive - 45’s (aka Mid-Life Crisis)
7/11 Warm-up Neck Rolls, 7/side, OYO Trunk Rolls, 7/side, OYO Seal Claps, 11, IC Overhead Claps, 11, IC Abe Vigoda, 11, IC Shoulder Tap Merkins, 11, straight count Body Squats,…
Pax: Deuce
09/15/2022 - Trojan - “Belle” Ringer (IronPAX 2022 Challenge/Week 2)
Workout was sponsored by IronPax 2022 Week 2. Warm-up Neck Rolls, OYO, 5/side Trunk Rolls, OYO, 5/side Michael Phelps, IC, 10 Forward Lunges, IC, 10 Imperial Walkers, IC, 10 Side…
09/13/2022 - Bee Hive - Men’s Boot Camp Workout Allentown, PA
Warmup The Thang Mosey to first pavilion Dips Step ups To next pavilion: Speedskaters halfway bear crawls Dips step ups Mosey around ring to playground (Counting 5 to 1) At…
08/31/2022 - Willow Ruck/Run - Free Workouts for Men Lehigh Valley Willow Ruck and Run
4 Pax out at Willow Elementary School for Ruck/Run, started with warmup for runners: heal to but, knees to chest, imperial walkers, leg swings fwd bwd, mt climbers, lunges fwd,…
08/30/2022 - Swamp - Swamp Gasser Beatdown
12 pax out in the gloom on a muggy 72 deg F day at the Swamp. 4 pax out for the Early Birrrrd Special. Disclaimer: Welcome to F3 the Swamp…
08/29/2022 - Swamp - Dog days of summer beat down
7 Pax met at the ranch for the dog days of summer beat down. Started with stretches and warm up: Stretches: Hip rolls 10 Casey Casums 10 Neck rolls 1/2…
08/24/2022 - Willow Ruck/Run - What A Ruck?
We had a short warm-up with Casey Casums, neck rolls, trunk rolls, arm circles, and a few other stretches before two of us tucked and three ran. We ended with…
08/20/2022 - Swamp - Jack and Jill Didn’t fetch Water…
Slightly humid Saturday morning in the gloom at the Ranch. Disclaimer and warmup: Morrocan nightclub, michael phelps, imperial walkers, toy soldiers, shoulder taps, merkens, squats, SSH Thang: Grab buckets, mosey…
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…
07/09/2022 - Ranch - Monopoly
We did my version of Monopoly in honor of Monoply’s 50 the Log of Fame Beatdownand his send off into the Army. Cardio, one side of board, upper body one…