Rocks and Gumby

Weather: Clear, calm, 37F Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust Disclaimer (not professional, me/F3/Zionsville, USA), modify, carry you to your car, ETC. Warmup: Side straddle hops x 20 (IC), Weed pickers x 10 (IC), Abe Vagota x 10 (IC), Imperial Walkers x…

Full Body Block Party with Cindy

4.14.2021 Big EZ - 43 degrees, calm 11 PAX - Beefsteak, Mullet, Pickles, Proximity, Receptor, Pantalones, McStuffins, Sarge, Cheeseball, Springbok,  Ace (Q) F3 mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. 5 core principles: Always Free, Open to All Men, Held Outdoors, Peer-Led, Ends in…

Run Heavy @ Lyons Park

Weather: Clear, calm, 43F Welcome: Free of charge, open to all men, outdoors rain or shine, peer led, ends in circle of trust Disclaimer (not professional, me/F3/Lyons Intl./Zionsville, USA), modify, carry you to your car, ETC. Warmup: Side straddle hops x15 (IC), Weed pickers x15 (IC), Abe Vigotas x10 (IC), Kick with twist x 10…

Friday Funday

date: Friday, 4/9 Weather: Cool 54’ish degrees 9 PAX showed up for the Beatdown: Mullet, Waterboy, Goodell (Down ranger from NC), Motorboat, Sarge, Beefsteak, Butterfly, Pickles (Q) Welcome w/core principles: free, open to all men, peer lead, outside rain or shine, and end in COT! Disclaimer: I’m not a professional and not responsible, church & F3 not…

EZ Run Heavy

April 6, 2021 – Big EZ at Lions Park Weather: 55 degrees and Calm 3 PAX Posted:  Beefsteak(Q), Mullet, Sarge F3 Core Principles Given Disclaimer:  Not an expert, modify as needed.  F3, Zionsville, and I are not responsible for you. Warm Up:  SSH, Abe Vagotas, Weed Pickers Run half a lap to the NE corner…

Partner Beatdown

April 5, 2021 – Big EZ Weather: 50 degrees and Calm 5 PAX Posted:  Beefsteak(Q), Mullet, Sarge, Pantalones, Pickles F3 Mission Statement Given Disclaimer:  Not an expert, modify as needed.  F3, Presbyterian Church, and I are not responsible for you. Warm Up:  SSH, Abe Vagotas, Weed Pickers, Moroccan Night Club, Seal Claps, Ovhd Claps, Circle…

Four Corners

4.2.2021 - 22 degrees, still Big EZ - Four Corners Beatdown 8 PAX - McStuffins, Mullet, Butterfly, Pantalones, Sarge, Receptor, Snooki, Ace (Q) F3 mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.  5 core principles: Always Free, Open to All Men, Held Outdoors, Peer-Led, Ends…

Five 30’s

Weather: Windy 45’ish degrees 9 PAX showed up for the Beatdown: Mullet, Nomad, Sarge, Receptor, Pantaloons, Beefsteak, McStuffins, Springbok, Pickles (Q) Welcome w/core principles: free, open to all men, peer lead, outside rain or shine, and end in COT! Disclaimer: I’m not a professional and not responsible, church & F3 not responsible. Warm up: 20x Side Straddle Hops,…

Run Heavy at Lyons Park

Weather: 45F,. clear, waning full moon, perfect for a run, had to shed jacket 5 Core Principles, disclaimer Warm up: SSH x 20, WP x10, AV x10, Kick with twist x10 all IC Thang: Mosey around park (2nd F style) then rounds of Hot Laps (1st F style) with exercises as rest After lap 1:…

Doubtfire Beatdown

March 29, 2021 – Big EZ Weather: 31 degrees and Calm 10 PAX Posted:  Doubtfire (Guest Q), Beefsteak, Mullet, Sarge, Butterfly, Pantalones, Receptor, Pickles, Springbok, Ace F3 Mission Statement Given Disclaimer:  Not an expert, modify as needed.  F3, Presbyterian Church, and I are not responsible for you. Warm Up:  SSH, Sun Gods, Annie’s, Frankenstein’s Thang…

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