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

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

Spartan 15, 30, 50 Abs, and More

Our first cold day of the season is upon us. But for those seven Spartans that showed up for this workout the cold didn't last long. What we did was hard and challenged even the best of us. We stayed together as brothers should and got the work done. Warm Up: Mosey to the park … Continue reading Spartan 15, 30, 50 Abs, and More

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

STUMP!

Stretch Arm circles, neck stretch, Huggie bears, touch your toes, run in place, Warm Up Skip to my Lou across the parking lot, Abe Vigodas, Monkey Humpers, Side straddle hops. The Thang Mosey to pavillion. Alternating leg raises in pull up position, Mosey to swings in playground. Derkins with legs raised in swingseat, plank jacks, … Continue reading STUMP!

Spoke and Hub

A cool but sunny Saturday morning with Temps. around 40 degrees didn't 9 PAXs for the Spoke and Hub workout at the Nigh School field. Moseyed on over to the Drug Store Parking off of 5th street for some warm up exercises: Arm circles, Abe Vagodas, Side Straddle Hops. Then moseyed past Tuck's house to … Continue reading Spoke and Hub

80% chance of rain, 100% chance of pain

10/3 Backblast Conditions: a misty and gloomy 58 degrees. No actual rain drops were recorded during the workout 6 Pax (including a visiting Crab Legs from F3 Naperville) joined for a dark and wet beat down Disclaimer Warmup/Thang 1 Warmup consisted of a mile mosey (2 laps around the park) with 8 stops at the … Continue reading 80% chance of rain, 100% chance of pain

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

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

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

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

Somebody Stole Rack Weights from the Gym

Warm ups Arm circles, Huggie bears, shoulder stretch, behind the back shoulder stretch, touch your toes Jog in place, side straddle hops The Thang Everyone picks up a universal machine weight. Mosey to basketball court w weight and basketball. One guy has to shoot hoops on both ends of the court while the other guys … Continue reading Somebody Stole Rack Weights from the Gym