09/10/2022 - Bee Hive - ‘You will not enjoy this’
Quote from the movie 300 ”you will not enjoy this. This will not be over quickly” pullups, merkin, planks, deep squats, cinder block crunches etc all to timed music. most…
Pax: Dr. Seuss
09/03/2022 - Bee Hive - A Day at the Beach
Disclaimer verbally accepted by all. Warm-up: IC X 10-15. Overhead claps, Michael Phelps, toy soldiers, hill Billys, imperial walkers, Abe Vigodas, grass pickers, monkey humpers, Peter Parkers, Freddie Mercury. Mosey…
08/16/2022 - Swamp - A Whole Can of Whup-Ass
Disclaimer verbally accepted by all. Warm-up: IC x 10. Michael Phelps, overhead claps, imperial walkers, toy soldiers, hill billys, Abe Vigodas, monkey humpers, ankle grinders, Peter Parkers. Mosey to first…
08/13/2022 - Bee Hive - Mini Manni Bridge Beatdown
Disclaimer accepted verbally by all. Warm-up: IC x 10-20. Michael Phelps, overhead claps, imperial walkers, hill Billys, Freddie Mercury, Peter Parkers, mountain climbers, SSH. Mosey to first bridge. The Thang:…
08/12/2022 - Trojan - Good News Bad News Burning Beatdown
Hot Shot gave the disclaimer and warned the PAX about what was to come. We did the Warmarama which included: Neck Rolls 10x each way, Air Chair- Al Gore style- 10…
08/09/2022 - Swamp - Men’s Workout Ancient Oaks, PA
Welcome to F3… Workouts are Open to all men, Free, Outdoors, Peer lead, Circle of trust… I am not a professional, anything I say or do is only a suggestion,…
08/03/2022 - Willow Ruck/Run - Sunrise Mosey
Disclaimer accepted verbally by all. Warm-up: IC x 10 toy soldiers, hill Billys, grass pickers, Abe Vigodas. The Thang: 2 for ruck, 1 for run. COT: cor, nor, announcements, and
07/09/2022 - Bee Hive - Grow Ruck Training for Valley Forge Grow Ruck – up South Mtn Hill at 5:430am
Ruck training at 5:30am before 6:30am workout for Valley forge Growruck, 1 hr ruck with 30# weighted ruck up south
07/30/2022 - Bee Hive - 1 HR Pre Ruck Up Emmaus Mountain
Training for Grow Ruck VF…1 hour ruck with 30# weight up south mountain from Bee