Bear crawl, mosey, sprint

F3 principles and disclaimer given. Warm up with SSH, Imperial walkers, weed pickers, Micheal Phelps and some broga. Start with 25 curls for the girls. Mosey with coupons to BB…

Hickory and tire pull

F3 principles and disclaimer given. Warm up with Michael Phelps, overhead claps, Abe Vigodas, dial up stretch, and some light broga stretches. Short mosey 1 PAX pulls tire down and…

Tunnel of Love

F3 principles and disclaimer given. Warm up with Michael Phelps, Abe Vigodas, overhead claps, dial up and cobra stretches. PAX line up in high plank side by side. Last in…

Tired

F3 principles and disclaimer given. Warm up with Michael Phelps, weed pickers and broga stretches. 8 pain stations while 1 Pax pulls tire 50 yards down and back while other…

Save polar bears

F3 principles and disclaimer given. Warmed up with multiple broga stretches. March 27th is national polar bear day, so of course we did a lot of bear crawls. 1 Pax…

222

Warm-ups (IC): SSH Arm Circles Circle Arms Moroccan Nightclub Coperhead squats 2 x 22’s Up top Always 2 burpees + Big boys (21)  mosey down Down low squats (1) at…

F3LINKO the three is silent

F3 principles and disclaimer given. Warm up with Overhead Claps, Michael Phelps, Weed Pickers, Broga and Motivators. PAX picked a card from F3 deck and then dropped a Flinko chip…

A little bit of New and Old

I took over the Arrowhead Q due to an minor injury to a fellow PAX. We didn’t find a completely new route, but found some new pieces of trail and…

Bow and Weave…mostly Weave

Woody, Foosball, Duke, Slogger, and House of Pain met for a brisk morning run. It was 46 degrees and partly cloudy with no wind. Great conditions for a run. The…

‘Big Play’ Slay The Beast

Warmup –  Side Straddle Hops – Arm Circles – Circle Arms – Weed Pickers – Michael Phelps –  Cadence Up Tempo Mosey to 6 Pain Stations throughout Franconia Park.  6…

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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