Meatloaf’s Massacre

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

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

Meatloaf Massacre Challenge Practice

Warmarama.... sun gods, arm circles,  buggy bears, calve stretch Peter Parker's, plank jacks and a mosey. The Thang.... we did 2 1/2 rounds of the meatloaf massacre challenge... modified ( 10 man makers,  20 overhead claps, 30 dumbells swings, 40 squats and 50 irkins with no blocks or weights.  And did 2 laps around the … Continue reading Meatloaf Massacre Challenge Practice

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.

Mule 3 Year Manniversary F3 Lehigh Valley Convergence

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

Dysfunctional frisbee workout

5 principles and disclaimer given and accepted wor mosey, high knees, buttkickers, stretching, Abe vigados, grass pickers, short Indian run the thang yhc brought a frisbee for end of summer beat down. Circled up and passed to the pax across from you. A completion would be half number of exercises that time. Initially we thought no … Continue reading Dysfunctional frisbee workout

Signs, Signs. Everywhere there’s Signs!

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!

Upside Down Sunrise

Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions.  I borrowed the thang from F3 Chicago. Started with the disclaimer and rolled into the warm-up. Warm-Up: Side Straddle Hops: 12 count IC Grass Pickers: 12 count IC Sun Gods: 12 count IC Monkey Humpers: … Continue reading Upside Down Sunrise

PHT

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

Oh Where Oh Where Could Uptown Girl Be?

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?

Form

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

A day at the Beach

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

Hip program

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

Dirty Harry

  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

Beaker’s Birthday Beat-down

18-Jul-2019 Conditions: mid-70s, damp, 100% humidity 8 PAX joined YHC to celebrate my 55th birthday.  F3 is a gift that keeps on giving so YHC thought it would be good to share by doing a 55-themed workout. Mosey to the side parking lot for Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Good Mornings, Side Squats, Best … Continue reading Beaker’s Birthday Beat-down

Post Spartan Spar

With many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, … Continue reading Post Spartan Spar

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