Running Hot in the Cold

Eleven of us posted early on the edge of freezing temperatures. The disclaimer was given and we moseyed to the football field by the high school where the coupons were waiting. The exercise medley was as follows: 50 yard bear crawl, side straddle hops, a run back to the end zone where we did goblet … Continue reading Running Hot in the Cold

100 Yard Ladder

F3 Valley Forge @ the Blast Furnace - Phoenixviille, PA Saturday October 26, 2019 @ 6:30a Q : Boyant PAX : 11 Conditions : clear, dry and 50 degrees. 11 PAX posted in the gloomy morning for a Boyant led beatdown at the Phoenixville High School Football field. Pre-Warmup : Approximately 1 mile run to … Continue reading 100 Yard Ladder

VF IronPax Challenge Week 4

F3 Valley Forge @ Blast Furnace Reeves Park, Phoenixville PA - Saturday 09/28/2019 Conditions : 61F and clear, beautiful morning!  Nice and cool Q : Boyant Pre-Run : 1 PAX (5 miles) PAX # : 11  PAX for workout Disclaimer was given, followed by a brief warmup. The PAX met on the Phoenixville High School … Continue reading VF IronPax Challenge Week 4

Merry-go-Round

Four "gentlemen" (and I use the term loosely) showed up for a Merry-go-round workout this morning at the Blast Furnace. Moseyed round to the Amphitheater Followed by Leg Stretches with/Side Scuffle Light warm-up with Arm Circles, Toy Soldiers and Grass Pickers Merry-go-Round 10 Merkens; 20 Bench Squats; 30 LBCs; 40 Step ups Then run around statue … Continue reading Merry-go-Round

VF IronPax Challenge Week 3

F3 Valley Forge @ Blast Furnace - Reeves Park Phoenixville Saturday 09/21/2019 Conditions : 53 degrees and beautiful weather. Q : Tinker (VQ) 13 Men showed up for the IronPax Challenge Week 3 "Meter's 43" workout, led by Tinker! Warm-up : - 10 arm circles IC - 10 circle arms IC - 15 grass pickers … Continue reading VF IronPax Challenge Week 3

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

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

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

Burpee Pullups

Backblast for F3 Valley Forge from Saturday 08/24/2019 Q : Flipper / Gandalf (VQ) teamup Conditions : 58 degrees, low humidity, amazing weather! Disclaimer was given, and then warmup ensued by Gandalf which included : - arm circles - circle arms - side straddle hops - grass pickers - abe vigodas - windmills The Thang … Continue reading Burpee Pullups

You’ve Been Thunderstruck

8/10 Blast Furnace Back Blast   1 PAX for a shortened pre beatdown ruck.   15 (!!!) PAX, including 1 FNG for a musical beatdown led by Tuck. Conditions- A beautiful 61 degrees, with low humidity, one of the best mornings of the summer Quick disclaimer followed by a short mosey around the park to … Continue reading You’ve Been Thunderstruck

Boyant Hill’s Revenge

8/3 Backblast Reeves Park, Phoenixville 3 Hims for preruck (Tuck, Hops, Voss) 13 Pax showed up for the beat down on Boyant Hill. One new FNG -welcome "IC". Conditions 70 degrees and humid - perfect for sweating. Mosey to American Legion parking lot for warm up. Arm circles (15)       Can some please teach … Continue reading Boyant Hill’s Revenge

Introducing the Gronkowski

Saturday 6/29 backblast, Tuck’s VQ ! A beautiful 70 degrees and no clouds anywhere 4 PAX for a 3 mile preruck 13 PAX for a Tuck VQ Beatdown! Warmup - Arm circles Circle arms Introducing the Gronkowski (kind of like a touchdown ground touch/sky touch) Imperial walkers ~1/4 mile mosey over to Flippers Club (local … Continue reading Introducing the Gronkowski

Thang Bomb^2

Saturday 06/08/19 in Reeves Park, Phoenixville Conditions : Partly cloudy, 60 degrees, excellent weather! Q : Boyant PAX : 12 Warmup - RP run, circle arms, arm circles, daisy pickers, SSH Thang Bomb^2 Partner BOMBs by the bandstand - one partner performing the stationary exercise while the performed the move exercise around Mr. Reeves statue, … Continue reading Thang Bomb^2

Dogwood Festival Workout

Saturday May 18, 2019 Conditions :  58 degrees and partly cloudy, sun had just risen, big, red and beautiful in the sky.. Surrounded by the annual Dogwood Festival, which invades Reeves Park in Phoenixville once a year.  We had some interesting backdrops as we worked out - plenty of rides, hot dog stands, sausage carts, … Continue reading Dogwood Festival Workout

Tooth Fairy + Balls to the Wall = Gloomy Morning^2

7 PAX strong including 1 FNG (welcomeFrank&Beans) ventured into Reeves Park for a throwdown of sorts -- 2 for pre-ruck. In the pre-setup eve of Phoenixville May Fest (I think that it was it is called) -- we enjoyed a beautiful morning full of good chatter, new and old friends, and some fun reminders of … Continue reading Tooth Fairy + Balls to the Wall = Gloomy Morning^2