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…
Pax: Drop Box
08/23/2022 - Swamp - Swamped
10 Men – Swamp Rats assembled in the mussy gloom. Started with a Black Racer Indian Run. Next 1 rounds of swamp inspired exercises: S, side straddle hops; W, WWII’s;…
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…
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…
08/12/2022 - 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,…
07/30/2022 - Swamp - 1 mile mosey, bear crawl hill climb with burpee’s plus more!
8 HIMs were present for Saturday morning beat down at the ranch. Started out with an extended warm up of exercises including a 1 mile mosey with optional inner loop…