Flashback Friday

Dr. Seuss was back at the 'ol stomping grounds to Q a beatdown. Warm up: with Alan Parsons Project "Sirius" music in background, disclaimer verbally accepted.  OYO trunk rolls and leg swings.  IC - overhead claps, grass pickers, Abe Vigodas, side lunge, reverse lunge, Moroccan night clubs, SSH, Merkins, Mayweathers, Peter Parkers, and mountain climbers. … Continue reading Flashback Friday

Running Out of Time

It was 41 degrees, clear sky, and no wind.  An absolutely perfect gloom for a run from Willow Lane Elementary School at 05:15 this morning. DISCLAIMER  - no professionals open to all men, lead in a rotation fashion, modify as needed, be careful, you accept risk by stating AYE! WARMARMA - SSH, Imperial Walkers, Abe … Continue reading Running Out of Time

And on the 2nd day…

Warm up: mosey to the basketball court on the other side of the pool . SS HOPS, Arm Circles , Abe Vagotas, Grass pickers in cadence followed by Murkins, Mountain climbers, and  Peter Parker’s then moseyed back to the shovel flag. The “ Thang” Descending Burpees starting with 7 and Bear crawling 15 yards to … Continue reading And on the 2nd day…

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.

August 28th morning run

Warm up jogged 100 yards to the stop sign abe Vagotas , streching OYO. Small shuffle run to the end of the drive way the thang ran to route 100 and returned completing 3.7 miles cool down walk to the starting point. finished with Countarama, NameOrama and Circle of trust  

Dawn’s Early Light

It was 66 degrees at 5:30, dark, cool, dry, no wind. Disclaimer dispatched. Fine conditions for Friday morning F3. We did eventually see the sun during some post-workout mumblechatter at 6:30. Fall is close. I welcome and enjoy the change of seasons, especially at that early hour with good brothers. Warm Up (OYO) Neck stretches, … Continue reading Dawn’s Early Light

The Magnificent 7 Rides Again

Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) … Continue reading The Magnificent 7 Rides Again