08/24/2021 - Junction - Inaugural F3 The Junction
As Dora quoted from vacation a couple of weeks ago, “Whenever he did wake up early, he felt like he was in on a secret, one that those still in…
Pax: Legkick
08/23/2021 - Lock Up - FaceTime
YHC went to bed at 8:00 pm last night. I quickly fell asleep and was dreaming of kicking Winklevoss’ ass in arm wrestling when I was woken by my phone…
08/18/2021 - Wildcat - The Jacked Cooper on Serendipity Day
Happy Serendipity Day! Warmup – count off and remember your number. started the workout with the slaughter starter – (20 burpees oyo). Had a little fun and had pax line…
08/16/2021 - Lock Up - Monday Motivation
Conditions : 70°F, 87% Humidity, no wind, mostly cloudy morning Q : Spike Beatdown : 11 PAX posted DISCLAIMER : was given, don’t sue anyone, don’t hurt yourself. Lets go.…
08/02/2021 - Lock Up - 9 HIM on a Mundy at da Pleece Stayshin (aka Lockup)
Da Intro consisted uv: “This is F3. It doesn’t cost yas nuthin. No broads allowed. Its outside no matter what. Today I’m gonna tell yas what to do…but next time it might…
07/28/2021 - Wildcat - Deconstructed Burpees and Dead Things
Conditions : 68F and clear skies, 79% humidity, no wind. Q : Spike 12 PAX posted DISCLAIMER : The full disclaimer was given, and even the whole “modify as necessary”…
07/26/2021 - Lock Up - Pyramid of Pain
The warmup: circle arms arm circles abe vigoda michael phelps weed pickers mosey (two laps) The Thang: pyramid of pain – work your way across, up, and back down the…
06/28/2021 - Lock Up - No Mask
Warmup: dialup stretch / arm circles / SSHs The thang: today the PA mask mandate has been lifted after 439days. We exercised 45secs and rested 22secs. Not so lazy boys…
06/22/2021 - Philly - See Elvis
Warmup : SSHs / weed pickers / merkins / arm circles the thang by Fr. Delco – see elvis 35 seconds on 25 off jumpees burpees merkins planks Lbcs Maybe…
06/18/2021 - Lock Up - Top to bottom
Warmup: SSHs / arm circles the thang: worked top to bottom -shrugs -overhead press -curls -rows – kB swings -lifetime (abs) -squats with some moseys did 2 rounds of Q…