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.…

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…

The Wall

F3 principles and disclaimer given. Warm up with.. 15 Michael Phelps IC 15 Imperial Walkers IC 15 Weed Pickers IC Broga stretches. THE WALL.. 10 coupons placed in the middle…

Cowboys and Indians

F3 principles and disclaimer given. Warm up with… 10 Michael Phelps IC 10 Weed Pickers IC 10 Hillbilly Squats IC Broga stretches 20 SSH IC Indian run till all packs…

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…

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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