Steep and Deep – Lungapalooze 2.0

Intro:  Lungapalooza is done in honor of AD and his (and his family’s) ultimate sacrifice for our country.  This is the 2.0 version of the event, with a new spin…

Mogadishu Mile WOD

Intro: At 16:20 EAT Super 6-1 is hit by an RPG and crashes. Warm-o-Rama: Mosey around parking lot Sun Gods IC x 19 Reverse Sun Gods IC x 19 Side…

Who Ordered Up A Fitness Baseline?!

Intro: The weather was breaking and sunrise was getting later, making The Swanson feel more like the gloom. Cars slowly trickled in and PAX were ready for a good workout.…

Pyramid of Pain

Intro: Unsure if we’d have a good crew today, but then 2-3 PAX rolling in hot. Quick disclaimer noted. Attempted to wait for the last PAX to stroll out of…

Into the Mist

Intro: A high intensity upper body centric workout with breakouts to get core and legs Warm-o-Rama: While carrying coupons, mosey over to top of ball diamonds Side Straddle Hop IC…

Remembrance D-Day – Omaha

Intro: A beatdown inspired by Omaha Beach.  Included water, sand, and fields.  Speeches from Gen Eisenhower, Gen Montgomery, and Col George Taylor.  Mosey with rucks, workout without rucks. Warm-o-Rama: Mosey…

Memorial Day – Murphy Challenge

Intro: PAX know the drill. F3 Mission was stated and disclaimers made. Warm-o-Rama: PAX skipped this part and got right into the Murphy Challenge The Thang: 1 Mile run 100…

Many PAX Lightens the Load

Intro: Many Pax Lightens the Load is a workout designed to push yourself, so that your fellow PAX don’t suffer too much. Warm-o-Rama: Mosey over to top of ball diamonds…

More Than Meets The Eye

Intro: With Bunsen riding Co-Q, YHC recited the mission of F3, 5 core principles and disclaimers. YHC loves jokes and put in plenty of corny Transformers jokes in case PAX…