04/25/2023 - Swamp - Hands and Feet
Hands & Feet Win the War Surfing other back blasts and AOs, I came across this vid: https://youtu.be/SxP0wch90Pc This line just stokes me: “There are forces, seen and un-seen that…
Pax: Downsize
04/15/2023 - Ranch - Fast Food Burger Beatdown, Part Deux
The Best Fast Food Burger? Once again, the debate rages on. To keep things simple I included the international favs: McDonald’s ¼ Pounder, Wendy’s Single, Burger King’s Whopper. To be…
04/12/2023 - Willow Ruck/Run - Willow Run & Ruck
Warm-a-Rama Neck Rolls, 8/side, OYO Trunk Rolls, 8/side, OYO Overhead Claps, 10, IC Seal Claps, 10, IC Moroccan Night Club, 10, IC Arm circles, 10, IC Toy Soldiers, 10, IC…
04/17/2023 - Swamp - At the Playground
Warm-o-Rama. Reach for the Stars, OYO Neck Rolls, 5/side, OYO Trunk Rolls, 5/side, OYO Seal Claps, 7, IC Overhead Claps, 7, IC Huggie Bear, 7, IC Arm Circles, 10, SC…
04/04/2023 - Swamp - Working Out Outdoors is Great for Improving Mental Health and Your Fitness- Allentown, PA
Working Out Outdoors is Great for Improving Mental Health and Your Fitness- Bethlehem, PA Here’s an article highlighting 6 benefits to working out outdoors: https://health.usnews.com/health-news/blogs/eat-run/articles/outdoor-exercise-health-benefits F3 accomplishes all of these…
04/01/2023 - Steel Town - Thunder and Lightening
Disclaimer verbally accepted by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, toy soldiers, hill Billys, Abe Vigodas, grass pickers, Peter parkers, monkey humpers, shoulder taps, mountain climbers, SSH.…
03/30/2023 - Trojan - Chopsticks Day
Cool windy 21 F morning in the gloom….6 pax willing and ready for Chopsticks beatdown. Warm a rama: SSH, Squats, Side Lunge, Moroccan Nightclubs, IW, shoulder taps, mt climbers, world…
03/25/2023 - Ranch - 10 seconds
Warm up SS Hops, Abe vagotas, Grass Pickers, Stretching (OYO) , Imperial Walkers,Merkins, Shoulder Taps, LBCS, Arm Circles, Hugging Bears Mosey to the Pavilion. The “Thang “ 4 Rounds of…
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.…
03/21/2023 - 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 …