05/13/2023 - Zoo Crew - The Board

WhattaMorning! 26 hearty souls, including the F3 BOD, joined in the Zoo Crew fun. Great to host Slaughter, Dark Helmet & crew. We took a couple of victory laps, did…

03/09/2023 - The Main Event - March Circuits

Warmup: Side straddle hops, Tappy taps, hip flexor stretch, Freddie mercuries, seated hamstring and back stretch, rocky balboas, calf stretch. Thang: Lap around AO, coupon Mozy to amphitheater, Bobby hurleys,…

02/11/2023 - Zoo Crew - HomerToChick

Homer kicked it off with his vintage Homer stuff(Leprechauns, Rabbi Relay) and Chick took us home with some Beltway Bandits and Mary. Welcome FNG “Horseshoe!” Coffeeteria wrapped up a stellar…

01/27/2023 - The Main Event - Twice Sally

Conditions: cold, brisk breeze, ~20 degrees YHC flew home from NYC late Thu night after giving a teaser pre-blast encouraging Sallys to come out in the gloom! Warm O Thangs:…

01/06/2023 - The Main Event - Ring of Fire

Warmorama Side straddle hops Arm Circles(forward/Backward), seal claps, overhead claps Imperial Walkers Tappy Taps Alarm Clocks The Thang 1 1/2 laps around AO 5 minutes of stairs 20 box jumps…

01/03/2023 - The Main Event - HIIT Beatdown

Warm up: mike Phelps, arm stretch, tappy taps, runners stretch hip squat hip opener. 3.5 intervals 30 seconds 15 seconds off with 1/2 a lap in between burpees, Bonnie Blair’s,…