AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), MIGUEL SALINAS (Cool Breeze), Attila (Jeremy Stitts), Pharmer, Bluegrass FNGs: None COUNT: 6 WARMUP: basic standing stretches THE THANG: once around the stadium stairs, lower course only, a strong pace by all! MARY: none ANNOUNCEMENTS: family picnic Friday afternoon, Titusville! COT: thankful for guys at aContinue reading “Stadium on Thursday”
Monthly Archives: July 2025
Beach-body Workout aka Swampbody Workout
AO: ao-the-swamp Q: Alan Hockenjos (Walden) PAX: Alan Hockenjos (Walden) FNGs: None COUNT: 1 WARMUP: armcircles forward, squats, armcircles reverse, sprinklers, ssh X10 THE THANG: Get in beach body shape Burpees, No Surrenders, Dips, Foxholes, Imp WalkersX20 Mosey 1 lap Repeat, x15 repeat X10 Last set of Burpees replaced with “Swampees” a burpee with anContinue reading “Beach-body Workout aka Swampbody Workout”
Life is better with a Partner!
AO: ao-the-rising Q: Matt Hopkins (Brisket) PAX: bobramani62, Curtis Hoberman (Dos Equis), Fred Kelly (Grassy Knoll), Sunny The Machine Sehgal, Aryaman Kulkarni (MasterChef), Wayne Frost (Takedown), Jeff Lee (The Carpenter), Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith F3 Risky Business, ShutUpRichard FNGs: None COUNT: 11 WARMUP Motivators: Down from 7 Windmills: 10 reps Imperial Walkers:Continue reading “Life is better with a Partner!”
1 WAnchor
AO: backblasts Q: Steven Squibb (Splinter) PAX: Steven Squibb (Splinter) FNGs: None COUNT: 1 WARMUP: mosey, butt kickers, high knees, side shuffle each side, karaoke each side, calf raises, leg swings, open gate/close gate, neck circles, arm circles, circle arms, imperial walkers THE THANG: Shredder from DareBee website (check it out) Air squats x20, merkinsContinue reading “1 WAnchor”
Reflections
… to the Men of F3 Nation of the Commonwealth of Pennsylvania The Fifth Annual Keystone Convergence City Island, Harrisburg, Pennsylvania 28 June 2025 Photograph: Railway Bridge at the Susquehanna River, Harrisburg, PA This world needs more men like us: strong in body, character in virtue, doing the right thing at all times, caring forContinue reading “Reflections”
Stadium area walk
AO: backblasts Q: Dick Clark PAX: Hitchcock (Randy Sherman), MIGUEL SALINAS (Cool Breeze), Fred Kelly (Grassy Knoll) FNGs: None COUNT: 4 WARMUP: basic stretches THE THANG: 40 minutes, walking around the Princeton campus, including around the newly built engineering buildings near the stadium. Pretty cool! MARY: None ANNOUNCEMENTS: July 4 family day COT: thankful forContinue reading “Stadium area walk”