8 PAX showed up on a hot and HUMID Phoenixville morning to enjoy some of my favorite F3 things! Quick disclaimer then circle up around the flag to warm up: Sun Gods (a fair amount OYO) Imperial Walker x 15 Copperhead Squats x 15 Continue the warmup with an Indian Run around the perimeter of … Continue reading A few of my f3vorite things!
The weather was hot and miserable. The VQ (Lucky Punk) mailed in this workout to YHC, something about a trip to New York he couldn't reschedule. Three PAX (Quadzilla, Boots, and YHC) showed at 0530 for a 3 mile Ruck up 10th Street Hill. Some of us (YHC) walked with no sack, because of back … Continue reading Dirty Hary 1.0
It was a beautiful 60 degrees in Macungie. The packs was nervous because YHC was taking so long to unload the car with all the coupons. (55lb bucket, two cinder blocks, 20lb weight vest, 55lb dumbbells) DISCLAIMER - not a professional, modify suggestions to your Fitness level, you assume all risks. State "aye" if you … Continue reading Uptown Beatdown
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
1776 Beatdown 2019 Happy Birthday America Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 miles) 100 Merkins 100 Overhead Claps 100 LBCs 100 Dips 100 Moroccan Nightclubs 100 Leg Scissors 100 Pullups 100 Stepups 100 Squats 100 American Hammers 100 Mountain Climbers 100 Plank Shoulder Taps 100 Plank … Continue reading Happy Birthday America
Had a plan the night before the workout, but, had to improvise as I woke up to heavy rain outside. Modify as needed! Mosey to Pavillion Warm up- Huggie Bears, Stretching, Nighttclub Rockers, Abe Vigodas, Squats, Side Straddle Hops, Monkey Humpers Rain was a bit light so we ran around the circle The Thang Pull … Continue reading Weather Forecast Didn’t Mention Rain
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!
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
We started out with a warm up of some arm circles forward and reverse 10 each, 10 Huggy Bear's on your own, 10 grass Pickers in Cadence, 10 Abe Vigoda is in Cadence, 15 shoulder Taps In Cadence and 15 plank Jacks in Cadence. Then we went for a short Mosey. For the main event..... … Continue reading D-Motivaters
Not only was the sun just coming up at 5:30, but it was also visible! 62 degrees, clear blue sky, but still damp from yesterday. Disclaimer agreed upon, we jumped on it. Great to see Dial Up, Iacocca was fartsacking this morning. Dropbox? Warmorama (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, (IC) Merkins, Mountain … Continue reading Friday Morning Sun
What a weekend to celebrate the 1 year anniversary of F3 VF and to honor those making the ultimate sacrifice to preserve our freedom. 8 PAX for 3.5 mile pre-ruck through P-ville followed by 32 PAX for the 90 minute suckfest with Qs by Side Effects, Boyant, Flipper, and Spike COT/history lesson. In attendance were … Continue reading Yr 1 Anniversary & Convergence – F3 Valley Forge
Great morning for a work out, cool and clear and the grass wasn’t even that wet. We were joined by Satellite from Birmingham AL who was visiting his parents in Whitehall. Great to see Dial Up, and Iacocca made an appearance as well. Disclaimer agreed upon, we jumped on it at 5:30 ITG. Conditions: 59 … Continue reading Fresh Faces
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!
Working Out in the Playground Warm Up Huggie Bears, Arm circles, neck rolls, standing stretch (touch the ground) then touch left ankle/right ankle, Abe Vigodas, Monkey Humpers, Squats. Skip to my Lou- skip across parking lot and back to help warm up. Baseball Season Mosey to baseball field. Sprints and jogs around bases (2 reps)- … Continue reading Playground Punishment
On Easter weekend the attendance is always low. Understandable with families traveling. At 06:33 I was about to go out as a Lone Ranger and in pulls Dial Up, the "King of Readers." So off we went for a mile run to check out a new spot, nothing significant there. Back at the park about … Continue reading Rain and Poop
It had rained heavily just a couple of hours before the workout. Only three men showed up to a drenched parking lot at Faith, but, the temperature was just right at about 52 degrees with a light drizzle. Warm Up Huggie bears, neck stretch, Abe Vigoda's, stretch- fingers to the ground, Monkey Humpers, Jog in … Continue reading April Showers bring May-sery
Woke this morning with intense sinus pressure and a massive headache. After some therapy I decided to give it a go and lead the workout. In the midst of the warmup I had an idea. Two Pax were responsible for lower body, two for upper body and two for abs. Sharing is caring, right? The … Continue reading Sharing
Saturday, March 30, 2019 / Hamburg, PA / 50 degrees, calm winds, and only one car fire on the side of the road. Showing up 20 minutes early for a workout is a good idea, says no one ever! Flame, Dr. Seuss, and I enjoyed arriving before Beaker; however, couldn't manage to sneak in before … Continue reading Hamburg 1st Manniversary
There were no fools at this April 1 workout. Although, X-man did share some exceptional pranks he and his ex-wife played on each other. Warm up: neck rolls, trunk rolls, arm circles, shoulder shrugs, leg swings, quad stretch, calf stretch. IC - imperial walkers, toy soldiers, side lunge, SSH, grass pickers, abe Vigodas, and hamstring … Continue reading Lessons from Wine Tasting
The pax huddled around the shovel flag lamenting the unrelinquishing grip of winter. Warmorama: Mosey, side straddle hops, a circles, merkins, squats and calf raises. Mosey The Thang: Bear crawl repeats which include a set of an exercise, 50-yard bear crawl, jog back and repeat three times. Inperial squats, sprint-jog-sprint, bobby hurleys, donkey kicks, shoulder taps, … Continue reading Bear crawl through the swamp