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…

Hello Cindy Crawford

Warmup – Side Straddle Hops, Arm Circles, Circle Arms, Weed Pickers, Arm Circles , Mosey to Coupons The Thang-  6 Rounds of Coupon Work with a Mosey around track between…

We’re Goin’ on a Bear Hunt

Warmup – Side Straddle Hops, Arm Circles, Circle Arms, Weed Pickers, Michael Phelps – Cadence.   Mosey to the Brokeback Mountain The Thang PAX would bear crawl up Brokeback Mountain stopping…

Mosey with 1 ups

F3 Principles and disclaimer. Warmup with 15 overhead claps, 15 seal claps, 15 weed pickers all IC. Finished with some child’s pose and cobra stretches. Beat down consisted of short…

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)…

Pain Station Mosey With Treats

F3 principles and disclaimer given. Warm up with Michael Phelps, overhead claps, hillbillies, merkins into cobra stretch. Mosey around park loop with coupons and stop at pain stations. Stations included…

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…

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…

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…

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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