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
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
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
Warm-A-Rama Across the parking lot and back Jog High Knees Butt Kickers Lunge with a twist halfway across the parking lot SSH x 15 ic Abe Vagoda x 10 ic Plank Side Plank with a butt slap x10 ic Peter Parkers Side Plank with a butt slap x10 ic other side Grass Pickers x 10 … Continue reading Signs, Signs. Everywhere there’s Signs!
Beautiful morning, disclaimer accepted verbally. Warm up: OYO - 5 reps, open the gate. IC, 10-20 reps, imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, overhead claps, Moroccan sun gods, goof balls, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers. Running: 10 reps 30- 30-30s. The Thang: Bermuda triangle: Station 1 -arms. Station … Continue reading Bermuda Triangle
After some confusion on the Q through Group Me. I was a little unprepared. Lucky I had 4 other PAX to help the cause. Next time I will not disappoint and sign up through the Website!!!! 74 and very humid at the Bee Hive. Warm-a-rama: Neck and Arm circles, Moroccan night clubs, Imperial walkers, Abe … Continue reading Combined Q
Beautiful morning; disclaimer verbally accepted by all. Warm -up: OYO - 5x open the gate. IC - 10-20 reps, imperial walkers, toy soldiers, Abe Vigodas, grass pickers, monkey humpers, overhead claps, Moroccan night clubs, SSH, Peter Parkers and lunges. One mile Indian run. The Thang: Positive Habit Transfer (PHT). PAX lined up at one end … Continue reading PHT
Conditions were still, humid, 72 degrees at 5:30. Although YHC had prepared a thorough core workout for the PAX, just Dr. Seuss and I posted. So, I opted to mosey the 3 mile U-Line loop, the majority of which is through fields and past empty parking lots, nice run. We were in no itching hurry … Continue reading Mosey with the Flow
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
Warm up SS hops, Abe Vagotas, grass pickers, trunk rolls The Thang we started later than usual, this made us rush and pick up the pace as we ran 3.7 miles and did intervals on the way back. Definitely a Motivational morning. Was not feeling up for a run but with the help of my … Continue reading Motivator
A warm welcome to our FNG and Beaker. Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley. Since joining us he's continued his High Impact lifestyle by starting a group in Hamburg PA. So along with him, Dr. Seuss, Open House, and YHC we have all brought something to … Continue reading Round Robin Smoke Fest
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
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?
Sunny, 70's. Disclaimer verbally accepted by all. Warm-up on the sand infield. IC -15 reps. imperial walkers, toy soldiers, side lunge, overhead claps, Merkins, Parker Peters, mountain climbers, donkey kicks. Mosey: Indian run around the park to playground. At playground: 4 groups of three. One group at each station. Station 1: pull-ups. Station 2: tucks. … Continue reading A day at the Beach
Shovel flag planted on a beautiful morning. Disclaimer verbally accepted. Mosey to park entrance. Along the way: butt kickers, high knees, side shuffle, bending, skipping and backwards jogging. Warm - up: IC to 15: imperial walkers, toy soldiers, lunges, grass pickers, Vigodas, SSH, Merkins, Parker Peters, mountain climbers, donkey kicks. 0.0 walk to playground. Runners … Continue reading Hip program
Intro:any new guy Short- Not a professional Modified needed You assume all the risk It assist is needed If you accept these risk strategies Aye Let’s mossy Warmarama- 10 minutes SSH-12 Jumping jacks-lpb Monkey humpers-12 Squats-10 Alabama ass kicker-10 Side lunges-10 Ww2 sit-ups-10 Prom dates-10 Playground- Wheel barrel Broad jump burpees Broken wheel barrel … Continue reading Dirty Harry
Special thank you to our paparazzi Dr. Seuss for all of the stalker photos.
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
Disclaimer accepted verbally. Mosey with side shuffle, high knees, butt kickers, bending, skipping, and karaoke. Warm -up: IC to 11 in honor of 7/11 day, (no free slushies here). Imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, donkey kicks. 1/2 lap Indian run around … Continue reading Summer School
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