Alphabet Soup
“ALPHABET SOUP WORKOUT” 9 PAX met in this rainy Wednesday gloom at the Chieftain. Under the pavilion, HIM gave the 3 pillars of F3, it’s 5 core values, and the…
Pax: Fonda
Murder Bunny Suicides
F3 principles and disclaimer given. Warm up with Overhead Claps, Seal Claps, Weed Pickers and Motivators. Field set up with cones at 25, 50, 75 and 100 yards. Murder Bunnies…
Capone Interval / Speed Mosey
Periodically at the Arrowhead, we switch it up and do a different type of Mosey workout, instead of a regular route run. On Friday, we did a interval / speed…
4 Years of F3-Lowes
Well just like the birthdays start coming around faster when you get older, so do the F3 Manniversaries! Hard to believe its already been four years since my first post…
Gotta Make Foul Shots When You’re Tired
It is the best month of the year for college basketball. Conference Championships are underway and bracketologists everywhere are preparing to fill out their brackets. On a surprisingly pleasant (but…
Bear crawl to Painkillers
Warmup: SSH, Weed-pickers, overhead claps, circle arms, arm circles and some stretching before a little mosey over to the football field. The Beatdown: Started at the goal line, bear crawl…
Have Fun Sitting Down Later
A certain PAX arm injury was the perfect excuse to design a beatdown focused purely on lower body. Spring-like weather at the Warrior. Certainly a sign that there will be…
Seven Minutes in Hell
Nice morning for a beatdown. We rarely do timed workouts in F3, but a change of pace is always nice. We completed a simple workout of three 7-minute sets, with…
The Herschel Walker
In honor of Georgia competing for the National Championship this evening, this beat down was dedicated to Philly’s favorite Georgia Heisman Trophy Winner. Herschel Walker won the Heisman Trophy in…
Pinto One Year Manniversary
7 Pax met in the chilly Indian Valley Gloom for Pinto’s One Year Manniversary Disclaimer was given. Warmup: SSH, Arm Circles, Circle Arms, Dial-Up Stretch, Weed Pickers and a Short…