Shoulder Smoker and Leg Shredder

10 PAX gathered at the The Chieftain for a leg shredding and shoulder smoking beatdown led by Lowes! After light rain overnight and the day before, the AO was surprisingly…

Looking for some Hills

10 PAX went looking for a few hills around Harleysville. First hill was on the township trail after crossing Kulp Road and before crossing over the bridge where the trail…

Cinco de Mayo Trivia

Station 1-5 reps Abe Vigodas, plank jacks, box cutters, shoulder taps, motivators Trivia question-get it right bear crawl to next station. Get it wrong inchworm merkin to next station. Station…

Sound of Mosey

This Beatdown is a variation of the legendary Sound of Music Song “Do Re Mi Fa So La Ti” with the Motto “When you know these F3 things, you can…

The Arrowhead – Out and Back

9 PAX (including 2 FNG’s) met in the windy Arrowhead gloom for a Pinto lead out-and-back run.  Two FNG’s; Yoshi (Duke’s 2.0) and BO (Fonda’s 2.0) joined in the festivities. …

Escape from Alcatraz

After warm up, PAX lined up along side of field each with coupon. All exercises include coupons but sprints. 25 Grave Diggers, 30 Squats, 20 Incline Merkins (10 Murder Bunnies…

F3 Business Trip: 8 “Train”ing Stations

F3: Business Trip: 8 “Train”ing Stations Lucky 7 at The Chieftain on this brisk late April morning. PAX members went on a “Business Trip”. We started at “home” and had…

You can do anything for a minute

Conditions: 55 degrees and dry! Finally shorts weather again! Absolutely gorgeous morning at The Chieftain and finally getting some daylight shortly after the start of the workout! 11 PAX descended…

Sparks Flying

Great morning with the sun shining early. Little warmup that included: neck rolls, Michael Phelps, shoulder taps, arm circles, circle arms, inch worms and some motivators.. I totally screwed up…

04-16-2021 – The Arrowhead Wk 2

5 PAX came out for week 2 at The Arrowhead. I planned a simple loop that took us from the AO down Park Ave, Right on Maple, Right on Yoder,…

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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