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,…
Pax: Hot Shot
08/06/2022 - Ranch - Slow Smoldering Burn Beatdown
There were three brave souls that met at the Ranch. Hot Shot Q’d the Slow Smoldering Burn Beatdown. Biscuit & Drogba joined him. Hot Shot gave the disclaimer, explained how…
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 - Ranch - Monopoly
We did my version of Monopoly in honor of Monoply’s 50 the Log of Fame Beatdownand his send off into the Army. Cardio, one side of board, upper body one…
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…
07/30/2022 - 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…
07/24/2022 - Ranch - Men’s Boot Camp Workout Northampton, PA
My first Q in awhile was a tabata style bar burner drawn up by Dynamite. I just had the pleasure of delivering the pain. Warm-Up: x10 reps IC 1 SSH…
07/27/2022 - Willow Ruck/Run - Willow Lane mid week run and ruck
Willow Lane run ruck on Wednesday as 4 HIMs showed up for the beat down. Warm up included: (12 reps of); overhead claps, Moroccan night clubs, side straddle hops, abe…
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…
07/16/2022 - Ranch - Foundations
Four PAX came for a foundational movement beatdown on a humid, mostly cloudy morning. F3 five core principles and disclaimer stated and accepted. Warm-a-Rama: All exercises were performed for 12 reps…