Arrowhead AO Launch

7 PAX posted for the inaugural launch of “The Arrowhead” AO; a running AO that meets at the Harleysville Community Pool parking lot at 0530 on Friday mornings.  The Chieftain…

12 Bears Spotted in Franconia Park!

Conditions: 47 F and cloudy Disclaimer Warm Up: -Grass Grabbers x15 IC -Abe Vigodas x10 IC -Dial Up Stretch -Imperial Walkers x15 IC Thang: -Mosey around the large loop to…

“Around the World”

BackBlast: -F3 Focus: Men only, Beatdown is always conducted outside, Free, and Rotational -Disclaimer: I am not a professional. Modify as necessary. No man left behind. Warm-Up: -Arm Circles: (IC:…

Doracide Slip-N-Slide

55 degrees and a rainy start in the Indian Valley gloom! YHC would have 100% stayed in the fart sack if I were working out or running on my own,…

Bearmuda Triangle at Indian Valley

Conditions:Cold, 28F, Clear Disclaimer  Warm Up:  -Arm Circles x10 IC -Circle Arms x 10 IC -Grass Grabbers x10 IC -Abe Vagoda’s x10 IC -SSH’s x15 IC -Dial Up Stretch -Mosey…

Push, Pull, Run Ladder

Windy cold morning. Warmed up fast. 10,20, 30,20,10 of pull ups, swing pulls, and Merkins. (Pull ups to fail) with three running loops of different length

65 Feet of Travel

46 degrees and clear, on a cloudless morning, no wind, dry ground. 6 PAX met at The Chieftain, near the biggest, brightest (and mostly only) light source nearby the hexagonal pavilion.  Measured…

4 CORNERS

Warmup consisted of Lowes unloading his coupons while the rest of watched. For the record, we did offer to help. Also, did some dialup specials, weed pickers, arm circles, and…

IPC wk0

IPC wk 0 4rounds (50squats, 40big boys, 30merkins, 20bonnie Blair’s, 10burpees, 400m run) Men got after it and all posted great times. That elevation gain was killer . Enjoyed my first…

F3 - Indian Valley
MYTH: I need to get in shape before I start working out. TRUTH: Men of all fitness levels achieve their goals at F3. Don’t wait—start tomorrow morning!
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