Last Beatdown of the Summer
11 PAX descended upon The Gloom of Franconia Community Park for what was to be the last F3 Indian Valley beatdown of the summer of 2021! Welcome and Disclaimer Warmup:…
Pax: Lowes
Crazy 88’s
Week 2 IronPAX challenge—Crazy 88’s Great way to start a Saturday! Just as the title says crazy amounts of burpees, squrls, overhead presses and X factors with the company of…
High stakes suicides
F3 Core Principles Disclaimer given Warm up with Imperial walkers, arm circles, circle arms, mountain climbers and weed pickers. Start at baseline and mosey up to 25 yards for 25…
Iron PAX Challenge Week 0
Warm-a-Rama Iron Pax Challenge Week 0 Capoot 100 Merkins (a.k.a. – Push-Ups) 800 meter Run 2.5 x parking lot 75 Merkins 1,200 meter Run 4x parking lot 50 Merkins 1,600…
Training for the Hammer
8 HIM met in the Indian Valley Gloom for a Pinto led “Training for the Hammer” beatdown featuring exercises to prepare the body for Monday’s Lehigh Valley Manniversary competition and…
IPC Week -1
September is my favorite month in the life of F3 Nation for two reasons: Blue Ridge Relay and Iron PAX Challenge. Since week 0 doesn’t actually drop until next week,…
Taco Run
A wise man once said (okay, it was Lowes during our run), a town hasn’t really made it until it has a Taco Bell. Well, to the dismay of many…
The Beatdown with a “Longer than a Warmup Mosey” Mosey
After a week away in Maine and then a long weekend in OBX, I was excited to see my F3 Indian Valley brothers again! Hopefully they were glad I was…
“Who Pushed the Bear to Make HIM Want to Lunge at the Serpent?”
“Who Pushed the Bear to Make HIM Want to Lunge at the Serpent?” WARM UP: -Arm Circles/Circle Arms (IC: 15x each direction) -Michael Phelps (IC: 15x) -Motivators (SC: 5x) -Weed…
Tuck By Proxy Beatdown (With a Rocky Training Montage Flavor)
7 HIM met at The Warrior for a Pinto led “Tuck By Proxy” beatdown (with a Rocky Training Montage flair). The beatdown was architected by Tuck and kept a secret…