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…
A beautiful 57 degrees this morning at Lone Lane Park! Remember the best way to get a hard commit from an FNG is to pick him up at his home. Some people say things get better with age. That's a bunch of crap. Things are way better with age. This morning was no exception. Disclaimer … Continue reading Better Than a Fine Wine!
Welcome, 7/14/18 Disclaimer Warm a rama: Arm circles, snap crackle pops, reach for the stars, happy feet, pendulums, hulk hogans. Mosey Scissor jacks, quad stretch, plank jacks, calf stretch Mosey Stations: Full Pull- weighted backpack, each PAX shared thoughts on being bold, side shuffle Block Walk, backwards run 4 Square, carioca Bucket Curls, front run … Continue reading Boldness
Thursday, July 12. Beautiful weather for a workout. Modified disclaimer, all PAX accepted. Warm-up: jogging, shuffling, karaoke, skipping, bending, jumping. Followed by partner stretches of major muscle groups. Mosey to upper parking lot. Mumble chatter included least and most favorite exercises, and things we liked/didn't like about our F3 nicknames. Cadence exercises in upper parking … Continue reading Catch Me if You Can
It was not easy to get out of bed this morning recovering from the 1776 workout and 3rd workout of the week for some. Full Disclosure: This workout was not pre-planned; however, lots of stretching was brewing in minds eye on the way to AO. T-Claps to Flame, Beaker, and Lugi for coming up strong … Continue reading Tripple Threat!
This workout has been modified from last year. Improvements included taking reps from 1576 to 1776, pushing back start time to 07:00, and increasing workout time from 45 minutes to 60 minutes. Suffice to say after almost 2 years of working out with this group of men, this was the toughest workout YHC participated and … Continue reading The 1776 Workout
Tuesday, June 19, 2018 A lot of bears came out of hibernation and appeared at the Swamp; attendance was a recent high. Warm-o-rama: Plank jacks, grass pickers, arm circles, peter parkers, shoulder taps, mountain climbers Mosey The Thang: The PAX started with caterpillar through the parking lots up and back. Half mile mosey to other … Continue reading Out of hibernation
21-Jun-2018 After Q’ing the block-a-rama workout at the Grill last Saturday, YHC decided to take it on the road, loaded up my prius with 9 Concrete Masonry Units (CMU)s, and headed to the Trojan to share the joy of concrete with the Upper Macungie PAX. The prius was riding a bit low and the gas … Continue reading Block-a-rama II
Arrived this Saturday Gloom to see a few familiar faces and a few new faces. My first time meeting Scribe and Longhaul’s first workout. Beautiful morning for a beat down. Warm-a-Rama Series of various running exercises across the parking lot. SSH Moroccan night clubs Little Baby Arm Circles Plank Merkins Monkey Humpers The Thang Doracides … Continue reading Doracides suck but I love it so much.
Had four this AM for a rainy beat down. Warmarama Indian run to the upper parking lot followed with Side straddle hops ,Arm circles Huggy bears ,Abe vagotas and murkins. Mosey to the pavilion, shuffled, high knees , side steps The Thang. Dealers choice Murkins. Each pax called out a style of murkins he wanted … Continue reading Backblast
It was a beautiful, warm and sunny morning in the gloom. Seven posted for the frolic in the park including a gent from Charlotte who was in the Valley for the day. Warm-o-rama Mosey, arm circles, Abe Vagodas, Moroccan night clubs, monkey humpers, Peter Parkers and merkins The Thang The PAX moseyed around the mile … Continue reading Trojan horsin’ around
A beautiful May 1, 2018 Tuesday Gloom in the low 40’s. Impromptu Q, YHC received 5:24am text from Neon stating he was up half the night with one of the 2.0's. Too bad I didn't see it until 6:24am, no worries I am always ready and honored to lead a workout. Plus I always carry … Continue reading Murphy’s Law
A beautiful May 1, 2018 workout with a low 40 degree temperature. Disclaimer: Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead. The exercises I suggest are just that suggestions. I am not compelling … Continue reading Murphy’s Law
Warm Up SSH Abe Vigoda Grass Pickers Monkey Jumpers Mountain Climbers Arm Circles Mosey to Football Field Parking Lot The Thang Burpee Mile Shuttle Slog Run to 10 yd line 10 Shoulder Taps, run back to goal line 10 Shoulder Taps then run around area from goal line to sideline to 10 yard line to … Continue reading Slog ‘N The Fog
A beautiful windy Gloom in the low 50’s. This workout is a follow-up to an incomplete workout called WELL DEFINED. Let's face it answering the question "Why Am I Here?" requires a lot of unpacking. All too often in life we pass over good information not giving it enough time to sink in. I guess … Continue reading Further Defined
A rainy gloom in the low 40's. This workout comes inspired from the Iron Sharpens Iron bible study that Beaker is leading. "7 questions that rattle a man's mind." Why am I here? As you can imagine this is a question that can't be answered in 90 minutes nor can a 45 minute workout give … Continue reading Well Defined – The Big Five
Still feeling the effects of a long winter. A winter that won't go away. It's April 5, 2018 with 33 degrees with 13 mile per hour winds, real feel 20 degrees. Snow is still in the forecast! Disclaimer: Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not … Continue reading Circles of Pain
29-Mar-2018 The disclaimer was read and six PAX moseyed off to the park entrance for a warm-a-rama of Arm Circles, Abe Vigodas, Imperial Walkers, Plank Jacks, Peter Parkers, and Monkey Humpers followed by a comfortable mosey back to the pavilion. The Thang: One minute of each exercise with a short recovery between sets. The recovery … Continue reading Just a Minute
To the surprise of the regular Swampers, two familiar faces emerged from the darkness hungry for an F3-style full body thrashing. One of the PAX mistook them for FNGs, but later learned that they were brothers who had succumbed to the fartsack for far too long. Rested and fresh they had conquered the fartsack on … Continue reading Fartsack Conquest
YHC rolled into the Trojan at 5:29am due to a toilet bowl headlock and someone who decided early mornings are the best time for leisurely driving on the Lone Lane! Mother nature greeted the PAX with real feel temperatures of 16 degrees. Disclosure - men only, rotational lead, outdoors, CoT, be careful, modify, and we … Continue reading Steps Up !