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

Cool Vibe

24-Aug-2019 The weather has changed.  A cool, low humidity morning greeted 4 PAX at the Grill; great weather for a workout. Mosey to end of Park Road for Warm-a-rama: Butt Kickers, High Knees, touch ground, Arm Circles, Abe Vigoda, Grass Pickers, Imperial Walkers, Plank Jacks, Calf Stretch, Peter Parkers The Thang: Indian Run along the … Continue reading Cool Vibe


22-Jun-2019 Upper 50s and sunny YHC arrived at the Grill which was a buzz with activity.  The local running group was hosting a 5 and 10K race.  I avoided being recruited to help set up and awaited the arrival of 3 other PAX. Day’s Thought: “Get Right” – The pursuit of proper personal alignment “I … Continue reading Sprint

Waldo and Friends

01-Jun-2019 Conditions: low 60's; sunny After being away last weekend I was looking forward to getting back to the Grill and was anticipating a good turnout.  I had heard good things about Ringworm's VQ which apparently was quite the beatdown with a lot of chatter about merkins up and down the stairs. Cars started rolling … Continue reading Waldo and Friends

Hamburg 1st Manniversary

Saturday, March 30, 2019 / Hamburg, PA  / 50 degrees, calm winds, and only one car fire on the side of the road. Showing up 20 minutes early for a workout is a good idea, says no one ever!  Flame, Dr. Seuss, and I enjoyed arriving before Beaker; however, couldn't manage to sneak in before … Continue reading Hamburg 1st Manniversary

Three Alarms

26-Jan-2019 22 degrees, clear, dry Two PAX manned the Grill to serve up a 3-Alarm special order. Warm-a-rama: SSH, Sun Gods, Abe Vigoda, Hillbillies, Plank Jack, Peter Parker, Best Stretch Ever,  Side Squats The Thang: Suicide Run (3 cones set ~ 30 yards apart) X 2 3 Alarm Recovery run between locations   Band Stand … Continue reading Three Alarms

Over the River and Through the Woods

22-Dec-2018 38 degrees with a breeze 5 PAX posted for a romp through the woods.  We started a few minutes late as we waited for Teardrop to pull in (no surprise he was running a bit late; something about bodily functions).  We started the warm-a-rama and by the time we finished Pilates rolled in (at … Continue reading Over the River and Through the Woods

Full Starsky

15-Dec-2018 43 degrees and damp Three PAX initially posted and started the warm-a-rama; Teardrop then joined us...but he wasn't the latest arrival.  More on that later. Warm-a-rama: SSH, Abe Vigoda, Sun Gods, Goofballs, Grass Pickers, Plank Jacks, Peter Parker Day’s Thought: 3rd Week of Advent – Love and Peace “And suddenly there was with the angel … Continue reading Full Starsky