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…

Beanstalk Hill Repeats

4 Runners and 1 Rucker posted to The Arrowhead on this final day of June!! With BRR coming up in September, every time YHC Q’s the Arrowhead, we will be…

Save polar bears

F3 principles and disclaimer given. Warmed up with multiple broga stretches. March 27th is national polar bear day, so of course we did a lot of bear crawls. 1 Pax…

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…

Unexplored Trails

After a long night of Philly sports (good Eagles win, tough Phillies loss in WS), the Q (Woody) overslept a bit and showed up the AO about 5 minutes late.…

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.…

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…

‘Big Play’ Slay The Beast

Warmup –  Side Straddle Hops – Arm Circles – Circle Arms – Weed Pickers – Michael Phelps –  Cadence Up Tempo Mosey to 6 Pain Stations throughout Franconia Park.  6…

What the Fartlek?!?

It had been a bit since we had a speed workout on the track at The Arrowhead, so while researching speed/interval training workouts, I was reminded of something I’d heard…

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!
This is default text for notification bar