02/17/2022 - Trojan - Welcome back Zena
Warm up Run Side straddle hops Jump rope Arm circles Abe bagoda Grass pickers High knees Thing Step up on bench Merkins Step up on bench Irkins Step up on bench Derkins…
Pax: Heisenberg
02/10/2022 - Trojan - Alphabet Beatdown
This beatdown was done at my first posting to F3 at the Chieftain in the Indian Valley 1 year ago. FONDA is the mad man behind this beatdown. It’s been…
02/09/2022 - Willow Ruck/Run - Willow Two Falling Stars Ruck/Run
6 pax on hand for brisk 24F morning ruck/run Disclaimer given followed by Warmup: SSH, TS, IW, GP, Mor NC’s, World Greatest stretch. 2 for ruck and 4 for run…
02/03/2022 - Trojan - Spartan Motivators Pavilion Style
Balmy 39F at the Trojan, raining forced the Thang under the pavilion. Warm UP: SSH, Abe V’s, IW’s, Toy Soldiers, Merkens, World greatest stretch, Mirrocan Nightclubs Thang: beat down…
02/01/2022 - Swamp - Card Sharks F3 Style
F3 Principles and disclaimer given. Warm up with 15 weed pickers, 15 arm circles, 15 circle arms, 15 imperial walkers All in cadence. Stretch out with some cat, cow, child’s…
01/18/2022 - Swamp - In honor of Dr. Martin Luther King
Disclaimer given and accepted by 7 pax on a very icy cold gloom at the Swamp.Warmup completed ending with two warmup laps around the relatively clear parking lot.I recited several…
01/18/2022 - Swamp - In honor of Dr.Martin Luther King
Disclaimer given and accepted by 7 pax on a very icy cold gloom at the Swamp.Warmup completed ending with two warmup laps around the relatively clear parking lot.I recited several…
01/19/2022 - Willow Ruck/Run - Willow Run/Ruck
10 Imperial Walkers in cadence 10 Abe Bogota’s in cadence 10 grass/ice pickers in cadence 10 overhead claps straight count 10 merkins straight
01/15/2022 - Bee Hive - 10-Degrees Workout
Cold Weather Men’s Workout Emmaus PA 10 lb Weights Jump ropes external speaker This would be a good workout for a rainy day. Workout under a pavilion (cardio and strength…
01/13/2022 - Trojan - Burpee Blitz
Beautiful morning in the high 30s. 5 PAX came out to make each other better than before. Today’s workout was a variation on a Q from Dynamite. Very simple. All…