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
YHC traveled back down south last weekend to run the Blue Ridge Relay with 11 buddies from F3 Alpha. It was my second year and I'm definitely hooked from now on. This morning, I wanted to bring some miles and mountains back to PA to share with the fine PAX of Valley Forge. So after … Continue reading A Taste of the BRR (Blue Ridge Relay)
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 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
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
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
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
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
I can tell the days are starting to get a little shorter as we head towards fall. This was my first F3 workout since moving to PA where there was actually still gloom at the start of the beatdown! It didn't stay gloomy for long though as we had 8 HIM ready to get to … Continue reading A Dora With Extra Credit
10 pax gathered on a beautiful morning. Bird Hole flew all the way from St. Pete's, FL to catch Uptown Girl, but unfortunately he was MIA today. He said that Uptown had visited his PAX (as we know Uptown is great at keeping up with the PAX connections). Bird Hole just wanted to return the … Continue reading Oh Where Oh Where Could Uptown Girl Be?
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
In the picture is our first exposure to the phenom known as X-Man. We found him at a men's conference pushing the Big Ball. Four men started with a pre-workout Ruck achieving 3.4 miles. I encourage you to join us for the ruck. It is a great way to warm up for the bootcamp workout … Continue reading Form
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!
2 HIM for the 3.2 PreRuck around Phoenixville (Tuck and Hops) Conditions: 80F, SUPER Humid, Thick Air Disclaimer Warm Up: -Grass Grabbers x20 IC -IW's x15 IC -Peter Parkers x15 IC -Parker Peters x15 IC Thang: -Reminded the PAX about the 50th anniversary of the Lunar Landing today, so we will be taking a field … Continue reading Apollo 11 Blast Off
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