04/05/2023 - Willow Ruck/Run - Gloomy Spring run/ruck
three pax assembled for the Willow lane mid week run/ruck. Temp was in the low 50’s. warmarama: 10 x. seal claps, overhead claps, morracaan night clubs, grass pickers, abe vagodas,…
Pax: Hot Shot
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.…
03/29/2023 - Willow Ruck/Run - Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Fun Run Pro Am Race for the Cure
Disclaimer agreed by promptly at 5:30 Warm-up with some stretching, Abe Vigots, Wife Pleasers, and Worlds Greatest Stretch 4 for the Run (Weis Loop) 2 for the Ruck CoR, NoR,…
03/29/2023 - Willow Ruck/Run - Mid Week Run and Ruck
warmorama: slice Run consisted of Slice, Biscuit and Heisenberg. 3.4 miles Ruck: hotshot; 2 miles Followed by countarama, namarama, announcements and
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…
03/27/2023 - Trojan - Mental Battle Beatdown 202
Conditions: high 40’s. drizzle started at the Early Bird and turned into a hard rain. Early Bird Special- 1 for 2 Miles Started promptly at 5:30 with disclaimer accepted by…
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.…
03/24/2023 - Trojan - Seattle Inspired Beatdown – The Competitive Dora/B-Day Celebration
Hi PAX, I had returned back from Seattle and brought back a workout from F3 Seattle/Ballard that I was honored to be a part of. WARMUP: Running Coupon Drills Set…