11/07/2023 - Swamp - You Got to Coordinate!

Warm-a-Rama 10 Count, in cadence Overhead Claps Air Presses Seal Claps Moroccan Night Clubs Arm Circles, Reverse Imperial Soldiers American Lunges Squat Twist (or squats) High knees Side Straddle Hops…

11/04/2023 - Ranch - Fall back into fitness

5 pax gathered on this beautiful morning,last day of day light savings time for this beatdown.Started with warm-up which featured Dr. Joe’s Nitric oxide dump exercises to lower BP,also motivators…

10/31/2023 - Swamp - Halloween Mile

Intro and disclaimer given and accepted by all PAX on this Halloween day, beautiful balmy weather for a hallow beatdown, somewhere around 40F. Warmup : HUGGY BEARS ABE VIGODAS Toy…

09/21/2023 - Trojan - Mini Cindy at the Trojan

Warmup:Dr. Joe’s Nitro Oxide Dump,20 squats,20 circular arm swings,20 static forward marches ,20 shoulder press.The Thang: a shortened version of Iron Pax week 2, Indianapolis’ Cindy.5 rounds.Round 1,5 merkins,5 Thrusters,5…

10/22/2023 - Ranch - F3 Ranch Group lead BeatDown

Warm up Casey Cassems, Imperial Walkers, Arm Circles (Forward/Backwards), Huggy Bears, SS Hops, Burpee’s, Merkins, Mountain Climbers, Peter Parker’s moseyed around the outside of park and back to the pavilion.…

10/14/2023 - Ranch - Would You Rather

Warm-Up: x10 reps IC (5 min)  SSH Goof Balls Half Jacks  Plank Jacks Leg Jacks Mountain Climbers Jack Presses  Crab Kicks  Power Jacks    Workout: set a tabata timer for…

F3 Lehigh Valley