3, 2, 1, Blastoff!

Saturday July 13, 2019, Reeves Park, Phoenixville - Blast Furnace Q : Flipper Conditions : 64 and partly cloudy, lower humidity 2 PAX Posted for a morning pre-ruck 11 PAX Posted for a Flipper beatdown workout Disclaimer was given, with assistance from multiple PAX with reminders to modify as needed! Mosey around Reeves Park (0.5 … Continue reading 3, 2, 1, Blastoff!

A few of my f3vorite things!

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!

Introducing the Gronkowski

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

F3 Dads

Disclaimer given, Dads remember you are responsible for your 2.0s. Have fun but be safe. Like all F3 workouts modify as needed. All kids instructed to stay together with the group and don’t go too far ahead.   Mosey for Warm-a-Rama SSH x 10 ic Merkins x 10 Abe Vagodas x 10 ic Monkey Humpers … Continue reading F3 Dads

Thang Bomb^2

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

Yr 1 Anniversary & Convergence – F3 Valley Forge

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

Tabata time!

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!

Powerful Partnerships through Pain

Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning.  Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning.  The cool raindrops … Continue reading Powerful Partnerships through Pain

Achin’ Calves and Church Alley

The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed.  This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn't even mentioned).  At 6:31, the Q had to insist that we start our workout and talk about … Continue reading Achin’ Calves and Church Alley

Peanuts, Cracker Jacks, and Burpees….in Westfield?

F3 VF celebrated opening day of America's pastime with a somewhat baseball themed workout at Reeves Park.  10 Pax strong - I believe this marks a month straight of double digit Pax in attendance, well done -- completed the co-led workout by Winklevoss and Boyant.  Activities included: Warmup - SSH, Daisy Pickers, Peter Parkers, Wife … Continue reading Peanuts, Cracker Jacks, and Burpees….in Westfield?

Running Vines Through Phoenixville

PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30 12 PAX for the beatdown: Disclaimer Warm Up: -Grass Grabbers x11 IC -Parker Peters x15 IC -Parker Peters x15 IC -Imperial Walkers x20 IC Thang: -Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile) -"Bridge over … Continue reading Running Vines Through Phoenixville

If we die, we die

Remember that time in middle school where you wanted to wear shorts yet  your mom said it was too cold? Saturday felt just like that... except we all mature-ish should now to know better better to take wind-chill into consideration. 10 PAX showed up for Saturday's beatdown at the Blast Furnace. The beat down was … Continue reading If we die, we die

Seeing and Saluting RED

3 PAX for a Pre-ruck and 1 for a pre-walk, then a Blast Furnace record surfaced for a RED themed beatdown inspired by Hawgcycle of F3 New Orleans.  No one remembered their firearms for the 21 gun salute so we resorted to burpee salutes at each corner of Reeves Park. Warm-up Peter Parkers x 20 … Continue reading Seeing and Saluting RED

Ice Ice Baby

4 PAX including a first-timer @ Valley Forge, Winklevoss, showed up for the pre-ruck which consisted of a 4 mile recon mission and a few sets of bleachers and stairs.  The workout began at 630 sharp - with a warmup and mosey to the parking deck at Phoenixville Hospital for a little Ice Ice Baby pain fest.  The workout Q'd … Continue reading Ice Ice Baby

It was too windy to play tennis, so we just did a ba-gillion exercises

After a cold workout last week, 8 PAX regrouped for a balmy day at the Blast Furnace.  Following a warmup in Reeves Park, the group moseyed to the park near Carson St.  Hoping for a little tennis, the conditions turned out to be too windy, so we opted for a ba-gillion exercises instead.  Dial Up on Q … Continue reading It was too windy to play tennis, so we just did a ba-gillion exercises

Excel more up Boyant Hill

10 PAX accepted and blew away the F3 Twin Cities Challenge by having more PAX than degrees on the thermostat.  Post-beatdown car temp was 5F.  2 PAX pre-rucked the usual Phoenixville path successfully avoiding hitting their 6 on ice. Disclaimer Warm-up at the flag/in the street Bat Wings Failed attempt at Baba O'Reilly so Imperial … Continue reading Excel more up Boyant Hill

Hanging in the park…

8 PAX turned ice to water in the Blast Furnace on Saturday AM.  What started out cold had the group begging for ice by the end of the beat down.  Tandem Q by Hotwire (F3 Charleston) and Boyant consisted of the following fun activities: Disclaimer Warmup 1/2 mile warmup lap High Knees (IC) Arm Circles / … Continue reading Hanging in the park…

“Spell your name with your butt”?

PAX,   5 and 2/3 PAX enjoyed a thrilling, black-iced, half mile, vacation from our beloved Blast Furnace to Phoenixville's newly christened tertiary location dubbed "Da-Club"! Sadly, Hersch and an FNG (Tardy) spent just too much time pampering themselves before arriving and missed the workout. Thus, please give Tardy, the newest PAX a warm welcome! … Continue reading “Spell your name with your butt”?

It felt like a warm 20 degrees…

3 PAX posted for a 3-ish mile ruck through downtown Phoenixville - brisk pace, crisp air, and beautiful start to the morning.  Given the cool temperatures...rounding up to 20 degrees would be generous...we hypothesized a small, but mighty showing for the beatdown...   ...but we were wrong.  11 PAX strong including 1 FNG (welcome Abacas) … Continue reading It felt like a warm 20 degrees…

Eagles vs the World in Terrible 20’s – Score 0-2

2 PAX posted for a very very wet 3.3 mile ruck around Phoenixville. On the way back to the AO, the rain let up and Hops mentioned, "oh, this will be nice...or nicer that is". 7 PAX posted in the 39 degree, wet, mud of a "football field" of the Blast Furnace for the first … Continue reading Eagles vs the World in Terrible 20’s – Score 0-2