10/28/2022 - 3rd F - Swingline Q

Warm-o-rama  – SS hops, Merkins, Squats Workout:  Round-o-orama Steps – Step run to each landing, back to base,  5 burpee’s at the top of the steps, run to base, then…

10/18/2022 - Murph City - Dora 1-2-3

A little cold never hurt anybody. Our first Murph City this season in the mid-30s was met with a spirited group of HIMs. Felt great out in the gloom this…

08/29/2022 - Clinic - Music Roosters

We Blessed downtown Woodstock with some crunchy tunes Mosey up and down amphitheater stairs 2 Xs. F3 Mission; F3 Principles; Disclaimers 25 reps each ab exercise followed by 5 burpees…

07/25/2022 - Clinic - 50/10

Warmarama   10/50 at amphitheater levels 10 jump ups or step ups to next level then 50 merkins 20 jump ups or step ups to next level then 40 merkins…

06/29/2022 - Clinic - What’s a Bropee?

We did it all backward today. Warm-o-rama run was counter-clockwise, as was the COT count. It bothered some folks. WOR: 5 core principles, SSH, IW, WP, sungods/Michael Phelps (oyo). THANG:…

F3 Cherokee