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
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
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
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
F3 Valley Forge @ Reeves Park Blast Furnace, Thursday 8/29 @ 5:30AM Conditions : 60 degrees, dark and gloomy, but dry Q : Pebbles PAX : 5 At 05:23AM, YHC and Pebbles were at our AO looking at each other thinking, "Its just going to be the two of us, I guess?" and then in another … Continue reading Tug of Wars and Cinder Blocks
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
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
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
7/25 backblast Reeves Park, Phoenixville 5 PAX for a beat down by Tuck Conditions - 62 degrees and dry Laziest disclaimer ever Warmup Copperhead Squats x15 Grass pickers x15 Arm circles x15 SSH x20 The Thang Burpee mile 12 burpees followed by 1/4 mile mosey (1/2 way around the park) four times 2 burpees on … Continue reading We Beat the Heat!
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
7 Pax strong for the Inaugural Thursday morning Beatdown at the Blast Furnace! Having just moved to the area from Georgia where I've lived my entire life, I thought it was only right to give the PAX a musical taste of Georgia for my first Q above the Mason Dixon line! As Hops grabbed a … Continue reading A Little Taste of the South
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
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
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
4 PAX for the 3 mile Pre-Ruck around Phoenixville Conditions: Humid, 54 F, Cloudy Disclaimer Warm Up: -Abe Vigodas IC x15 -Parker Peters IC x25 -IW's IC x25 -SSH's IC x20 Thang: -Mosey to Boyant Hill -Jacob's Ladder up the hill for increasing Jump Squats x7 (Total distance ~1.5 miles)...planking for the 6 -Mosey to … Continue reading One more charge up Boyant Hill….
Reeves Park, Phoenixville, PA, USA Saturday, April 27, 2019 Conditions: Sunny, a bit windy Disclaimer 13 PAX including 2 FNGs Warm-up: - Mosey around the park - In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH The Thang: Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought … Continue reading Tabata time!
Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning. Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning. The cool raindrops … Continue reading Powerful Partnerships through Pain
The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed. This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn't even mentioned). At 6:31, the Q had to insist that we start our workout and talk about … Continue reading Achin’ Calves and Church Alley
F3 VF celebrated opening day of America's pastime with a somewhat baseball themed workout at Reeves Park. 10 Pax strong - I believe this marks a month straight of double digit Pax in attendance, well done -- completed the co-led workout by Winklevoss and Boyant. Activities included: Warmup - SSH, Daisy Pickers, Peter Parkers, Wife … Continue reading Peanuts, Cracker Jacks, and Burpees….in Westfield?
PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30 12 PAX for the beatdown: Disclaimer Warm Up: -Grass Grabbers x11 IC -Parker Peters x15 IC -Parker Peters x15 IC -Imperial Walkers x20 IC Thang: -Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile) -"Bridge over … Continue reading Running Vines Through Phoenixville