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

Bermuda Triangle

Beautiful morning, disclaimer accepted verbally. Warm up: OYO - 5 reps, open the gate.  IC, 10-20 reps, imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, overhead claps, Moroccan sun gods, goof balls, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers. Running: 10 reps 30- 30-30s. The Thang: Bermuda triangle: Station 1 -arms.  Station … Continue reading Bermuda Triangle

Round Robin Smoke Fest

A warm welcome to our FNG and Beaker.  Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley.  Since joining us he's continued his High Impact lifestyle by starting a group in Hamburg PA.  So along with him, Dr. Seuss, Open House, and YHC we have all brought something to … Continue reading Round Robin Smoke Fest

A day at the Beach

Sunny, 70's. Disclaimer verbally accepted by all. Warm-up on the sand infield. IC -15 reps. imperial walkers, toy soldiers, side lunge, overhead claps, Merkins, Parker Peters, mountain climbers, donkey kicks. Mosey: Indian run around the park to playground. At playground: 4 groups of three. One group at each station.  Station 1: pull-ups. Station 2: tucks.  … Continue reading A day at the Beach

Dirty Harry

  Intro:any new guy Short- Not a professional Modified needed You assume all the risk It assist is needed If you accept these risk strategies Aye Let’s mossy Warmarama- 10 minutes SSH-12 Jumping jacks-lpb Monkey humpers-12 Squats-10 Alabama ass kicker-10 Side lunges-10 Ww2 sit-ups-10 Prom dates-10 Playground- Wheel barrel Broad jump burpees Broken wheel barrel … Continue reading Dirty Harry

Knievel’s 100th Workout Celebration!

Kept it simple!!! No warm up. Jumped right in.  I picked 7 of my favorite exercises. Merkins, Plank Jack's, Lbc's, Crab Cakes( in cadence), Squats, Imperial Walkers(in cadence) and Side Strattle Hops....... we did 10 reps of each of these at 10 different stations(total of 100 reps per exercise) with a mosey in between.  I … Continue reading Knievel’s 100th Workout Celebration!

Shield Lock

Beautiful conditions. Disclaimer accepted verbally Warm up:  IC x 20- Moroccan night clubs, overhead claps, Imperial walkers, toy soldiers, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, Freddie Mercury. Running: mile of pain train. Indian run when last man in line drops for two Merkins and then sprints to the … Continue reading Shield Lock

Highlights

"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights

Daylight savings Saturday

Warm up SS hops, Abe Vagotas, Grass pickers, Murkins, Shoulder taps, mountain climbers, ,followed by 2 laps around the park ending at the pavilion by the back parking lot. the THANG... DIPS/ or Murkins counting off each pax for a count of ten. 4 corners of fun. 3 rounds. Started off as teams at each … Continue reading Daylight savings Saturday

4 Square and 3 Strands

Batwings, reach for the stars, pendulums, mounatian man poopers, mosey in the snow, failure to launch, goofballs, mosey, gaga holds, Time of sharing- be that guy that has the courage to share and be vulnerable- true authentic friends. A cord of 3 strands is not easily broken... Stations and laps, 4 square, curls, sprinklers, jumprope, … Continue reading 4 Square and 3 Strands

In God’s Bosom

Stretching Arm circles, Huggie Bears, Abe Vigodas 50 Squats to get the blood going on a cold morning! Now that the muscles are warm, Yoga to stretch- Warrior 1, Warrior 2 into a plank, downward Dog, Cobra, plank, Repeat other side. The Thang Mosey to the pavillions: pull ups. Lunge to next pavillion Partner up … Continue reading In God’s Bosom

F3 IronPax Challenge 4 at the Bee Hive

The F3 IronPax Challenge - Week 4 The 4th and final week of the F3 Iron Pax challenge has come and gone. For those who participated, whether you completed the whole challenge or not, great job. These past four weeks at the Bee hive have been very challenging, especially week two. But we made it … Continue reading F3 IronPax Challenge 4 at the Bee Hive

F3 Iron Pax Challenge Week 2

YHC arrived  little early to the Bee Hive to setup the scene. At that time I met Joe from Charlotte, Aka, Shooter. Always great to host DR Pax for a workout. Warm-a-rama  We moseyed to the other side of the park then: LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Plank, Merkins, Peter Parkers, Monkey Humpers, … Continue reading F3 Iron Pax Challenge Week 2

Bridge Buolders

Saturday, July 28 - finally, no rain! Disclaimer presented and accepted. Inspirational QOTD: "The problem with Christianity is not that it has been tried and found wanting, but that it has been found difficult and left untried by many," -G. K. Chesterton. At F3 we want to encourage each other to try difficult things, like … Continue reading Bridge Buolders

Wednesday Workout and Word I

The PAX (almost all) met at Flame's house and moseyed to East Texas park (~1/2 mile). Flame's 2.0, Sticks rode two wheels to tag along. Warm-A-Rama Morrocan Night Clubs, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Plank, Merkins, Peter Parkers, Plank. Starting on the sideline of a basketball court we ... 1. Lunged to … Continue reading Wednesday Workout and Word I