02/29/2024 - Trojan - Leap Day Beatdown

7 pax braved a cold,windy Leap Day to start this bonus day right! Warmup,SSHs,merkins,plank jacks,neck rolls, overhead claps,seal claps, trunk rolls,Abe Vigodas’,grass pickers side lunges ,slow lap mosey.THE THANG:Step ups,dips,bench…

02/21/2024 - Willow Ruck/Run - Running Cold

Conditions:   Cold 17* and windy.  Perfect morning for some hills Disclaimer approved by all. We ran the Hills route.  Quietly passed Heisenberg’s house, while he was warm and cozy in…

02/20/2024 - 2301 - F3 Deck of Destiny

After a brisk mosey around the Siberian parking lot a couple times, we further warmed up with 13 Imperial Walkers and Grass Pickers.  Slice shuffled the OFFICIAL F3 Workout Deck…

02/06/2024 - Swamp - Speed-Muscle Builder Beatdown

5 core principals given, disclaimer, quote balmy 26F in Gloom, clear skies, crescent moon… Warm Up: Huggy bears Squats Moroccan Nightclubs Imperial Walkers Alternating Side Lunges Toy Soldiers Merkens Mountain…

F3 Lehigh Valley