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

Knock Nox and Run like you knocked over a Bee Hive

SATURDAY – JULY 29, 2017      QIC:  Uptown Girl A welcoming serenade to the PAX was played to lift the early morning gloom.  There are only two things in life!  Energy and Matter.  If you have the energy,  the challenges of life won't matter.  Our creator has given us a wonderful gift! Cowboy Wisdom:  “Choose … Continue reading Knock Nox and Run like you knocked over a Bee Hive

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

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!

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