Traditional

neck rolls, arm circles, Michael Phelps, tappy-taps, Abe Vigodas, Bear Squats.

23 glorious minutes of kettlebell and or weighted vest running with intermittent exercises and a background of music.

30 big boys, 17 pass the butter, plank o Rama

Message of the day is to keep showing up.  Our newest members found out about F3 through a podcast and came to a workout.  They are with us because someone was there those days.  Let’s keep posting because you never know who is waiting to join us in the gloom.