08/20/2022 - Bee Hive - Freon’s VQ and Dial Up Co-Q
Men’s Workout Emmaus Community Park, PA This was a co-Q between Freon and Dial Up. Freon led the warmup and Dial Up led the Thang. Seal claps, overhead claps, side…
Pax: Freon
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,…
08/02/2022 - Swamp - Plank Race, CD Player Fun Workout
Warm up Mosey around ring, meet at parking lot. Plank race. Split up in two teams. Men in plank side by side. The last man runs to the front and…
07/26/2022 - Swamp - Swampy Beat Down
Nice Cooler but somewhat humid 67* morning for the perfect beatdown conditions. Special guest Prairie dog from the Houston OA. Good group of happy and high energy participants. And it…
07/19/2022 - Swamp - Created on the Crapper!
Title: CREATED ON THE CRAPPER (because i forgot what day it was and that I signed up to Q) Dr Seuss gave the disclaimer and started the warmups…. because I…
07/16/2022 - Bee Hive - 12 Days of Christmas in July
Warm and humid July morning the Beehive was buzzing with Pax ready for the pain!! This was a version of a beatdown I saw early in my F3 days. It’s…