BTTW

August 5, 2017 Introduction: Disclaimer - F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed. Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, "open/close the gate" side shuffle, carioca, bending, jumping and backwards … Continue reading BTTW

Trojan back blast.

https://m.youtube.com/watch?v=2sRxJsQhD2w&feature=share Date: 7/27/17 Q..Drop Box Warm up. 1. Mosey 2. 20 Side straddle hops in cadence 3. 20 Abe Vagotas in cadence 4. Arm circles 5. Hugging bears 6. 20 Merkins in cadence 7. 20 Mountain climbers in cadence 8. 20 Big Boy sit ups OYO The Thang 50 yard sprint 10 Burpees, ssh for … Continue reading Trojan back blast.

Under Pressure

https://www.youtube.com/watch?v=8Z3gYdJgAmo Sat. July 22, 2017 Welcome:  Fitness, Fellowship, Faith.   Free, All Men, Outside, Rotationally Led, COT Warmarama: Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves. … Continue reading Under Pressure

Carnival Fun in Fleetwood

Date: [07/21/17] Qic: [Bogey] Introduction: [The Fleetwood Carnival is in town and have taken over our AO.  That's okay, that didn't stop 5 intrepid HIM (high impact men) from challenging one another with a solid workout in the Friday Berks County Gloom.   The verse of the day was 1 Peter 5: 8-10 8 Be alert and of … Continue reading Carnival Fun in Fleetwood

Green Grass and Wet Arses!

SATURDAY - JULY 15, 2017      QIC:  Uptown Girl Could we possibly get any more rain in July?  It doesn't seem possible; however, 70% chance was in the forecast. Cowboy Wisdom:  "There is no such thing as bad weather, just bad gear." The threat of rain could not keep our FNG's away.  A special … Continue reading Green Grass and Wet Arses!

For whom the “BELL” tolls …

YHC was blessed with an M that understands. She understands that F3 is making me a better man, a better husband, a better father, better altogether. Just better! So when I spend a little bit of money on some CSAUP thing she just smirks and doesn't yank my chain. Recently I spent some money on … Continue reading For whom the “BELL” tolls …

A Little Salty!

https://youtu.be/fSmvaoxCmto Capone might have been salty to find out that he was told the workout starts at 5:15am. Then YHC asked him to help install three 40lbs bags of salt on the AO.  Since it was an absolutely beautiful morning with 70% humidity is was great to beat the sunrise with three early PAX.  (Uptown, … Continue reading A Little Salty!

1776, Lehigh Valley

The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality! The Thang Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 … Continue reading 1776, Lehigh Valley