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And on the 2nd day…

Warm up: mosey to the basketball court on the other side of the pool . SS HOPS, Arm Circles , Abe Vagotas, Grass pickers in cadence followed by Murkins, Mountain climbers, and  Peter Parker’s then moseyed back to the shovel flag. The “ Thang” Descending Burpees starting with 7 and Bear crawling 15 yards to … Continue reading And on the 2nd day…

Grilled Meatloaf

14-Sep-2019 Four PAX posted for a modified Iron PAX workout. Mosey to basketball court for Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, Seal Jacks, Best Stretch Ever, Slow to Fast Mountain Climbers, Zig Zag Hops, Imperial Walkers Mosey back to shovel flag The Thang: Meatloaf’s Massacre – with a 35-lb cinder block: 10 Manmakers 20 … Continue reading Grilled Meatloaf

F3 Longest Winner Contest

In contrast to Biggest Loser weight loss competition, this contest is designed with achieving your goal quickly and maintaining it for the longest period of time.  In F3 fashion this event is open to all men and is designed to be equally challenging and rewarding to everyone participating. Rules For Participation: All interested must register … Continue reading F3 Longest Winner Contest

Meatloaf’s Massacre

F3 IronPax Challenge Week 2 4 Rounds for Time (Elapsed time scoring) Round 1: 10 Manmakers20 Overhead Presses30 KB Swings40 Goblet Squats50 Incline Block Merkins*1600 meter run Rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 … Continue reading Meatloaf’s Massacre

Ten Spot

Saturdays in September mean IronPax for F3 Valley Forge. Week 2 proved to be a brutal test that provided great results. Ten of us wrestled with the coupons, trudged around the track and let the sweat pour out. Ten of us started, ten of us finished. The morning started with the disclaimer and a review … Continue reading Ten Spot

A Taste of the BRR (Blue Ridge Relay)

YHC traveled back down south last weekend to run the Blue Ridge Relay with 11 buddies from F3 Alpha. It was my second year and I'm definitely hooked from now on. This morning, I wanted to bring some miles and mountains back to PA to share with the fine PAX of Valley Forge. So after … Continue reading A Taste of the BRR (Blue Ridge Relay)

Then there were two

10-Sep-2019 Conditions: Dry and mild Four PAX arrived in the morning gloom for a mid-week beat-down. Mosey to end of street for Warm-a-rama: Huggy Bears, Sun Gods, Abe Vigoda, Side Squats, Hillbillies, Plank Jacks, Cobra/Downward Dog stretches, Dive bomber Merkins Mosey to basketball court The Thang: Wilt Chamerlains: 100 LBCs, run length of basketball court, … Continue reading Then there were two

44 Special

Saturday, September 7, 2019 happens to be the birth of F3 Catasauqua (The Ranch) and the 44th birthday of YHC.  Dropbox picked a beautiful park and day to start this AO.  While I had hoped to have Lucky Punk with me this morning and pushing the envelope to get to the workout before 0630, it … Continue reading 44 Special

Meatloaf Massacre Challenge Practice

Warmarama.... sun gods, arm circles,  buggy bears, calve stretch Peter Parker's, plank jacks and a mosey. The Thang.... we did 2 1/2 rounds of the meatloaf massacre challenge... modified ( 10 man makers,  20 overhead claps, 30 dumbells swings, 40 squats and 50 irkins with no blocks or weights.  And did 2 laps around the … Continue reading Meatloaf Massacre Challenge Practice

B’s and Bars

07-Sep-2019 Conditions: Sunny and cool (low 50's) Mosey to end of street for Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, Seal Jacks, Imperial Walkers, Best Stretch Ever, Plank Jacks, Cobra/Downward Dog Mosey back to shovel flag with Butt Kickers, High Knees, touch ground, Side Shuffle The Thang: Killer B’s (3 rounds): Disclaimer -- The Grill … Continue reading B’s and Bars

F3 VF IronPax Challenge Week 1

F3 Valley Forge @ the Blast Furnace Saturday 09/07/2019 Conditions : 57 degrees and clear.  Sun rose exactly at 6:35 during warm-up which was a nice treat.  Cool and crisp weather, giving us a sense of the season to come. Q : Spike Pre-Ruck : 2 Bootcamp : 12 IronPax Challenge Week 1 Disclaimer was … Continue reading F3 VF IronPax Challenge Week 1

Looking for cones in the dark.

Disclaimer given, Warmarama was Side straddle hops,Abe vigodas,merkins,grass pickers, Peter Parker's, overhead claps.Next a short mosey around the loop and up the drive in search of the first cone to start our suicides.After eventually finding the cone in the dark we started.Ten burpees,ten merkins,ten big boy sit ups,ten squats Then run out and back to … Continue reading Looking for cones in the dark.

A Weighted Midweek Workout

F3 Valley Forge @ The Blast Furnace Thursday 09/05/2019 Conditions : 68 degrees, and surprisingly dry Q : Tuck 6 PAX showed up in the gloom to get stronger during this beatdown   Warmup Mile Mosey, stopping every 1/4 mile for a stretch/exercise SSH x15 IC Grass Pickers x15 IC Abe Vagodas x15 IC Bonnie … Continue reading A Weighted Midweek Workout

Mule 3 Year Manniversary F3 Lehigh Valley Convergence

Monday, September 2, 2019 marks the 3 year Manniversary of F3 Lehigh Valley.   In February of this year after a cold workout and warm cup of coffee Seinfeld (not pictured) offered up this crazy idea for a workout called a MULE.  Not his idea, borrowed from his friends in different region.   This kind of workout … Continue reading Mule 3 Year Manniversary F3 Lehigh Valley Convergence

Dysfunctional frisbee workout

5 principles and disclaimer given and accepted wor mosey, high knees, buttkickers, stretching, Abe vigados, grass pickers, short Indian run the thang yhc brought a frisbee for end of summer beat down. Circled up and passed to the pax across from you. A completion would be half number of exercises that time. Initially we thought no … Continue reading Dysfunctional frisbee workout

IronPax Challenge Week 0 F3 Valley Forge

F3 Valley Forge @ The Blast Furnace Saturday 08/31/2019 Conditions : 64 degrees, nice and cool and dry. IronPax Challenge Week 0 Q : Boyant Despite this being a "challenge week," 2 HIM arrived at 5:30a for a 5 mile preworkout run.  YHC wasn't sure if they were insane, or just gluttons for punishment.  Turns … Continue reading IronPax Challenge Week 0 F3 Valley Forge

Signs, Signs. Everywhere there’s Signs!

Warm-A-Rama Across the parking lot and back Jog High Knees Butt Kickers Lunge with a twist halfway across the parking lot SSH x 15 ic Abe Vagoda x 10 ic Plank Side Plank with a butt slap x10 ic Peter Parkers Side Plank with a butt slap x10 ic other side Grass Pickers x 10 … Continue reading Signs, Signs. Everywhere there’s Signs!