Pax: Slice
09/03/2022 - Bee Hive - A Day at the Beach
Disclaimer verbally accepted by all. Warm-up: IC X 10-15. Overhead claps, Michael Phelps, toy soldiers, hill Billys, imperial walkers, Abe Vigodas, grass pickers, monkey humpers, Peter Parkers, Freddie Mercury. Mosey…
08/30/2022 - Swamp - Swamp Gasser Beatdown
12 pax out in the gloom on a muggy 72 deg F day at the Swamp. 4 pax out for the Early Birrrrd Special. Disclaimer: Welcome to F3 the Swamp…
08/23/2022 - Swamp - Swamped
10 Men – Swamp Rats assembled in the mussy gloom. Started with a Black Racer Indian Run. Next 1 rounds of swamp inspired exercises: S, side straddle hops; W, WWII’s;…
08/24/2022 - Willow Ruck/Run - What A Ruck?
We had a short warm-up with Casey Casums, neck rolls, trunk rolls, arm circles, and a few other stretches before two of us tucked and three ran. We ended with…
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…
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…
08/12/2022 - 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…