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)…
Pax: Slogger
Plank Army Crawl
Qing at Crazy Horse is always an honor. So much park to work with!! 5:30 – 5:32 Intro Warm-up Side Straddle Hops (20x) Arm Circles / Circle Arms (15x each)…
Burpee Bear
Always trying to find new things to do. When searching F3 Nation’s backblasts, I always find great ideas. Warm Up#1 – All together Dead Hang 30s Plank 30s Upward Dog…
The World is our AO
Due to my ongoing elbow pain, I haven’t been Q’ing much, but I recently discovered some new real estate around the Chieftain, that I was itching to show off and…
Zwei-Headed Snake Beatdown
Warm-a-Rama Slogger Stretches Reach your toe stretch Dial stretch 2x Motivators 15 Arm Circles 15 Circle Arms Short Mosey around the park Strudel 1 2 min SSH 20…
Oldie but goodie!
F3 principles and disclaimer given. Warm up with Michael Phelps, Weedpickers, Side Straddle Hops. The Thang: Our goal as PAX is to workout and grow stronger as men. In an…
Exploring Lower Salford Twp Trail System
We’ve said before that we are extremely lucky to have the trail system in our area to have some great routes to uncover. On this route, we found a new…
Wilt 100s
A few PAX and family members recently went to Hersey. It got me thinking of possibly the most impressive sporting achievement of all time, when Wilt Chamberlain scored 100 points…
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…
F3 Strava Art
Before the run, the true artist (Slogger) behind the previous days aspirational strava art shared on Slack was revealed. The “Hardcore 4” runners then embarked on a new route in…