F3Ponch

[F3Ponch @MyLivingFear]

Come out with the kids for a dad and family workout. Will be easy so bring it!!! @F3Isotope @btwestmo

[F3Ponch @MyLivingFear]

@F3Isotope Things will be going down at Gladiator this week. The workout will be a special one. “If you can dodge a wrench you can dodge a ball” #pb

[F3Ponch @MyLivingFear]

@F3Isotope Come out to The Sword and play Family Feud.

[F3Ponch @MyLivingFear]

June 22 we will be having a bring your kid to workout at Mighty Jungle. So bring your lil one and let’s do some work. @F3Isotope @btwestmo

[F3Ponch @MyLivingFear]

We tried running to the school but we were slowed by AMAZING comedy from Toxic

All exercises started at 10 and we got down to 4

Station 1: Side Straddle Hops
Station 2: LBC
Station 3: Workout of your choice

4 ppl sweated 4 ppl LOL no PD
#bb @amen_F3 @F3_Toxic @F3Topgun

[F3Ponch @MyLivingFear]

30 of us came together to Thank those that do and give all for us. Thank you for your Service. #bb #f3isotope Check out the back blast from the General

https://t.co/ZsF3qMG4XS

[F3Ponch @MyLivingFear]

30 of us came together to Thank those that do and give all for us. Thank you for your Service. #bb #f3isotope Check out the back blast from the General

https://t.co/ZsF3qMG4XS

[Andy Deal @therealandydeal]

116!!! 116 came out to support our brother @CrabLegs_F3 bc #f3counts Huge thanks to everyone who posted. We love you and we are here for you Crabby 🙏 @F3Isotope @GnarlyGoat @ellerjk

[F3Ponch @MyLivingFear]

Have you ever wondered if you had too much to drink. Let’s find out! If you can help me out with a drinking class on March 12. Let me know!

[F3Ponch @MyLivingFear]

I was cold but the work got us through it. Laps dips, squats, abs, and burpees. Also last minute monkey humps (if you know you know) #f3iso #ithinkMirandafellofftheEarth
#Thesword
@F3BobRoss @F3Hotwax @f3lambeau

[F3Ponch @MyLivingFear]

#pb #sword Sharknado. Let’s go. Standard at 5:05a. @F3_Toxic @F3Ping @stillcantfindMiranda @blackbeard_f3 @F3Nation

[F3Ponch @MyLivingFear]

#pb #late Bowser, Wreck Ralph, Mound.
Well it’s good to know that #f3 won’t be lost on a game of Blackjack or Dice. We had a great time got a mile in with bicep pushups power skips block carries, Shakira hips not lying burpees various Americans curls LBC and balls to the wall.

[F3Ponch @MyLivingFear]

Well the last few workouts have involved cards. So I like playing 21 and running. So here’s the deal if the dealer wins we run. How far or long don’t know. You win you pick the workout.

5:05 Standard before workout.
@f3lkn #pb #whereisMiranda

[F3Ponch @MyLivingFear]

@F3Isotope Well didn’t find a latter but the trivia was fun. Block burpee, over-head press, curl, chest press, skull crushers, and a few laps. Also can someone teach @Miranda how to use a stopwatch?!?! #youhadonejob! #bb

[F3Ponch @MyLivingFear]

@F3Isotope will be running a latter tomorrow in a team format (Idea looks good on paper) BUT think of some movie or quote trivia from famous movies or actors. @btwestmo @F3Titan @Gmclardy #pb

[F3Ponch @MyLivingFear]

@F3Isotope Where is the remove dust button? July 31 at 530 we will be running around The Sword. @amen_F3 @btwestmo @F3Titan @F3Miranda @PopcornF3

[F3Ponch @MyLivingFear]

@F3NoCoTheForce @F3Isotope #Saynotoburbees #itsnowillegal

[F3Ponch @MyLivingFear]

@f3lkn @F3Isotope 4 stations were done (4x: 8 count burner (10 times) squats (20 times) Mericans (20 times) your pick abs (20 times) and no one used the break station!! @Toxic got us a stretch in and a fast pace granny walk. #TheSword @Hotwax co-mq!

[F3Ponch @MyLivingFear]

Looking for a few good men to come to #TheSword We will have 4 stations to figure out but there is a chance for rest if enough show up. #toxic will be there to work the clipboard. #pb #TheSword #funisoptional #F3lkn

[F3Ponch @MyLivingFear]

@btwestmo @f3lkn @F3Isotope @F3Laketope Sharknado? Four corners? MB? RMB? Burpee?
#Thesword