Custom Double DORA

5 principles Warm up -Mosey -side straddle hop -arm circles and circle arms -michael Phelps -imperial walkers -weed pickers   Mosey Rifle carry to hill   Special Double Dora -…

Venice Beach

Venice Beach 10 Arm Circles 10 Circle Arms 10 Morroccian Nightclubs 10 Side Stradle Hops 10 Weed Pickers Journeyman Run (Run around the parking lot where the person in the…

The Force

1 Minute Per Exercise and a Mosey -Ab in outs -Supermans -Dips -Pullups -Wall sits -Merkins -Sits ups or crunches -SSH -Airsquats -Coupon curls and OH press -Group Q if…

Old Skippack Road Hill Repeats

Tis the season for BRR training (for myself, Pinto and Strudel this year!) so I wanted to try getting some hill repeats in on old Skippack Road in Lederach. Slightly…

War

F3 principles and disclaimer given. Warm up with Michael Phelps, weed pickers, SSH and quick mosey. Main event was a game of war with the F3 deck of cards. Deck…

Backyard Game

F3 principles and disclaimer given. Warm up with Michael Phelps, overhead claps, weed pickers and Abe Vigodas, all IC. Finished with dial up child’s pose and cobra stretches. Each 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…

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…

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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