Need to Resist

Warm ups SSH – ic Michael Phelps – ic Abe Vigoda’s – ic (slow) Arm Circles / Circle Arms – ic Medium mosey Band exercises Solo Shoulder rotates from 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…

Don’t Steal the Picnic Bench

Always looking for something new at the Chieftain. The picnic tables inside the pavilion seemed like something we could work with. Realizing how giant they were when I arrived… maybe…

Put Me in Coach I’m Ready to Play

Warmup – Side Straddle Hops, Arm Circles, Circle Arms, Weed Pickers, Michael Phelps …Mosey around Parking Lot The Thang:  9 Pain Stations set at each position of a Baseball Field. …

Coupon buddy

Coupon buddy work out. Pax teamed with Coupon for full body workouts, with coupon

The BurpBoy MerMount Squad

Warm Up Grasspickers, Hillbillies, Windmills, Michael Phelps, & SSHs Followed by amosey around the outside of the field. The Thang Our squad of PAX circled up for BBMMS! That is:…

4 Corner beatdown

Four corner relay, exercises at corners: merkin, shoulder touch, lunge, overhead clap, side straddle hop, sit up, squat, and weed

1776

F3 principles  and disclaimer given. WARM UP 15 overhead claps IC 15 weed pickers IC 15 Michael Phelps IC 15 motivators Yoga stretches BEAT DOWN In the spirit of the…

Bear Brawls and Relay Pain Stations

Warm morning at the Chieftain — Best way to break a sweat is to mix some moseys, some Bear Brawls, and some relay pain stations. Intro & Warm-up SSH (20x)…

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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