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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…
Pax: Lockdown
Fartsack Saturday
Runt and Lockdown are present for 5 rotating stations. Weights, coupons, ab wheel, and resistance bands were used and finished with a Mosey. 10 big boy 10 wheel of fortune…
Walk of Shame
F3 principles and disclaimer given. Warm up with Michael Phelps, weed pickers, SSH, dial up stretch, child’s pose and cobra stretches. Each PAX grabbed a coupon and rucked to our…
Discounted Ruck
F3 principles and disclaimer given. Warm up with 15 Michael Phelps, 15 overhead claps, 15 weed pickers and 15 SSH, all IC All Pax ruck in line with coupon. Pax…
2023 Has Arrived
5 stations, rotate through using Playlist of songs under 3min. Got through 3 rounds. Sorry for not having all to correct exercise names below. 10 big boy 10 ab…
Story Walk Beatdown
Lost my wienke somehow after getting out of the truck, so had to wing it with some help from my brothers, but the plan was to utilize the new story…
Burpees for Vets
Thanks to the generosity of many, as a region we raised nearly $500.00 for Burpees for Vets in honor of Veterans Day! Thank you to our veterans in the region…
At the Playground
After a couple months of playground construction at The Chieftain, we have a freshly upgraded playground thanks to Franconia Township that boasts a nice cushy floor and some new equipment…
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…
Phillies are Going to the World Series!
Inspired by the Phillies Game 5 NLCS win over the San Diego Padres (and Bryce Harper’s game winning dinger), Woody led a beatdown to honor the 2022 Philadelphia Phillies team.…