Thunderstruck 100

Was given the opportunity to lead these great men at 9pm the night before. Nothing else could give me greater joy then to celebrate my 100 workout by giving the PAX a good beatdown! 50 degrees with some rain and a cold front quickly moving in made the occasion more intimate of the spiritual variety. … Continue reading Thunderstruck 100

Best of Iron Pax

Incredible gratitude to a group of men that chose the harder thing this morning!  It's great reminder that pressure is what makes diamonds.  19 degrees this morning to start the pressure at 0530 for Ruck up 10th Street Hill.  Some took weight vests and others just carrying more weight than they want.  Great mumble chatter … Continue reading Best of Iron Pax

multi-merkins

Cool Morning at the Trojan, YHC arrived just under the wire to avoid penalty burpees-core principles and disclaimer given and accepted w/ aye! WOR - mosey to bball court for huggy bears, arm circles, ssh, goof balls, abe vigado, grasspickers, alabama asskickers, mt climbers, peter parkers, best stretch ever, monkey humpers The thang lunge to … Continue reading multi-merkins

Swamp 11/5

Warm ups.... trunk rolls, grass pickers, abe vegotas, plank position calf stretch, plank jacks....mosey We started off with a 12ish minutes of legs. We had 10 guys and each picked their favorite exercise. Some of which were, squats, calf raises, star jumps, lunges, Bonnie Blair's, 521 motivators, and a few more I can't remember....mosey to … Continue reading Swamp 11/5

Halloween’s spirited beatdown.

Disclaimer given, warmarama including neck rolls,Huggie bears, trunk rolls,Abe vigodas, grass pickers,merkins,side straddle hops and a 31 count cat stretch for Halloween.The thang 7 diamonds,4 corners with 7times 4 burbees,14 times 4toy soldiers (too wet for flutter kicks),21 times 4 merkins, insert grumbling here,28 times 4 overhead claps.Next a short mosey and onto Aichen legs, … Continue reading Halloween’s spirited beatdown.

Tuesday at the swamp.

Warm up. Mosey around the Circle then Bear crawled a quarter, crab walked to the half, Crawl-Beared to 3quarter and high knees to the end. SS HOPS, ABE VAGOTAS, Moracan Sun gods, Grass Pickers, Murkins and Imperial Walkers in Cadence. ” The Thang “ Dealers choice ( each pax took turns running around the Circle … Continue reading Tuesday at the swamp.

punt, pass, and kick

Frosty morning Co-Q with Cougar at the Bee Hive. Cougar started us with f3 principles, WOR and mosey to pavilion with tables for - Each Pax picked an exercise for 2 rounds – exercises included pullups, dips, various abs, squats, star jacks Mosey over to pavilion with the stage for exercises IC- 10 drydocks IC, … Continue reading punt, pass, and kick

The Crawl Relays

Nice morning to workout today.  Temperature was in the mid-50s, no wind and nice and dry after quite a few days of some rain.  The workout today was inspired from our brothers at F3 Houston.  Thanks gents! Disclaimer was given as I rolled up a few minutes late. Warm-Up: SSH x 12, IC Moroccan Sun … Continue reading The Crawl Relays

Einer Hunndert

Einer Hunndert This workout was created in an attempt to build on our increase IronPax fitness level. That is hard to match without the coupons. Moseyed to the park for Warm-A-Rama then moseyed to the parking lot for The THANG 50 reps of prescribed exercise at point A run 100 yards to point B 50 … Continue reading Einer Hunndert

No picnic at the Trojan pavilion this morning.

Disclaimer given, Warmarama including,SSH,grass pickers, Abe vigodas, neck rolls, trunk rolls, merkins, Peter Parkers, world's greatest stretch.                                         Quick 4 lap mosey around inside perimeter of pavilion.                      … Continue reading No picnic at the Trojan pavilion this morning.

A Trojan Mule

Disclaimer given,brief discussion about Troy,as for 45 minutes we are Trojan warriors.                                       Warmarama:SSH,Abe vigodas,grass pickers,imperial walkers,plank jacks, mountain climbers,sun God's,neck rolls,trunk rolls.                   The Thang:Run was broken into 8 unequal … Continue reading A Trojan Mule

Going Backwards for Starsky

In the F3 Lexicon you will find the term Starsky.  The act of Fartsacking a Workout while still Posting for Coffeeteria.  Starsky was from the popular 1970's TV sitcom Starsky & Hutch.  Since I haven't watched the series, I can only imagine Starsky was frequently late for things.   Wikapedia tells us Starsky was a dark-haired, … Continue reading Going Backwards for Starsky

Iron Pax Week # 3 – Be The Bacon

Absolutely perfect morning to get after it with 8 other High Impact Men.  The Iron Pax Challenge never seems to disappoint.  This week we went for total rep count in 43 minutes. DISCLAIMER - not professional, modify as needed, don't cheat yourself. You accept all risk! Warmarma - mosey half way around the park.  High … Continue reading Iron Pax Week # 3 – Be The Bacon

LongHaul’s 69th Bday Celebration Beatdown!

Perfect conditions for a Birthday Beatdown in the gloom!  51* very high ceiling with plenty of stars and a half moon.  Feels like Fall baby!!  Little extra Warm-a-rama with Huggie bears, arm circles, Abe Vigoda, Monkey Humpers, Goof Balls, Side Planks, Worlds Greatest Stretch, Peter Parkers, Merkins. The Thang:  All 69's (4 glorious sets) in-between … Continue reading LongHaul’s 69th Bday Celebration Beatdown!

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

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

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.

Iron Pax Week Zero – The Loredo

IRONPAX Challenge : All of September : "Each week during September, a new workout will be announced on Twitter which will be completed during the following week.  After completing the workout, the pax will enter his score at F3Greenwood.com "  - PRE-REGISTER via that same link.  See here for initial video of IronPax 2019, the challenge for this week, … Continue reading Iron Pax Week Zero – The Loredo

Upside Down Sunrise

Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions.  I borrowed the thang from F3 Chicago. Started with the disclaimer and rolled into the warm-up. Warm-Up: Side Straddle Hops: 12 count IC Grass Pickers: 12 count IC Sun Gods: 12 count IC Monkey Humpers: … Continue reading Upside Down Sunrise