4 Corner beatdown

Four corner relay, exercises at corners: merkin, shoulder touch, lunge, overhead clap, side straddle hop, sit up, squat, and weed

Discounted 11’s

Coupon Day Warm up 20 Side Stradle Hop IC 15 Arm Circles / 15 Cicle Arm IC 20 Weed Pickera IC 20 Michael Phelps IC 20 Hill Billies IC Mosey…

2yr Indian Valley Anniversary

18 PAX from all over came together to celebrate the two-year anniversary of the Indian Valley Region. Two years ago, in the heart of the pandemic, strong HIMs from all…

Treehugger Tribute

David Crossett, known as Treehugger in F3-Fleetwood, was 39 when he passed away on June 29th this year.  He was an accomplished attorney, and co-owner of his own law firm. …

Harleysville Baseball Field Tour

Since our originally scheduled Q (Duke) had a early-Friday morning conflict with his son’s state baseball tournament (?!?!?), we decided to theme this run around the great baseball fields of…

Harry Potter Run

Four PAX woke up and moseyed on a foggy Friday morning. Two of our regular PAX fartsacked (or smartsacked?) as they prepare for the F3 Keystone Convergence this evening. The…

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)…

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…

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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