Summer School

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

Patriot games2: The clown car took our Pax!

The Trojan was temporarily renamed The Flying Camp. (Reserve regimen mostly from PA that protected NY and NJ during the revolutionary war) Warm-A-Rama: 10 SSH, 10 Abe Vigodas, 1776 run (one mile loop with 1-7-7-6 burpees at each of the quarter miles. The Thang: Began with Independence Ladders: (Jacob’s Ladder starting at 7/4) Squats then … Continue reading Patriot games2: The clown car took our Pax!

Happy Birthday America

1776 Beatdown 2019 Happy Birthday America   Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 miles) 100 Merkins 100 Overhead Claps 100 LBCs 100 Dips 100 Moroccan Nightclubs 100 Leg Scissors 100 Pullups 100 Stepups 100 Squats 100 American Hammers 100 Mountain Climbers 100 Plank Shoulder Taps 100 Plank … Continue reading Happy Birthday America

TnT, Tabata n Trojan,a dynamite way to start your day.

A warm,Misty morning about to become a hot,sweaty beatdown.          Warmarama,Sungods, neckrolls,arm circles, trunk rolls, Abe vigodas,grass pickers, imperial Walkers,merkins,side straddle hops.    The Thang... Tabata...Eight cycles curls with coupons,eight cycles bear crawl,eight cycles squats with coupons,eight cycles crab walk.Slow mosey around circle Back to Tabata,eight cycles merkins...brutal,run up the "hill" to … Continue reading TnT, Tabata n Trojan,a dynamite way to start your day.

take cover

Rained...a lot...the entire workout. So we kept under the pavilion for the workout. WOR huggie bear, arm circles, best stretch ever, IC - ssh, seal jacks, abe vigado, grasspickers, mountain climbers, plank jacks, merkins, prom dates and single foot prom dates The thang Inch worm length of pavilion - 10 dry docks IC; inch warm … Continue reading take cover

Timmy Ho Serves up Merlot

06-Jun-2019 Conditions: Low 60s, sunny As YHC pulled into the Trojan, Long Haul was in his usual spot, dependably early but there was another man stretching in the pavilion.  I did a double take, was that Rock Star?!?  I haven't seen him in over a year and a half!  Welcome back Rock Star!!! More cars … Continue reading Timmy Ho Serves up Merlot

Farttrunking Wilson makes a late appearance at the Trojan.

Disclaimer given,Warmarama:neck circles,arm circles, trunk circles,side straddle hops, merkins,Abe vigodas, cotton pickers,calf stretch,motivators.                                   Thang:Mosey up the "hill",10 burpees,20 lbcs in cadence,30 squats...snake run back to start.Three rounds of Hindenburg with squats,lunges,sprints,side shuffle with various coupons including blocks, weights and … Continue reading Farttrunking Wilson makes a late appearance at the Trojan.

Wilson Returns

Beautiful 50 degrees in Allentown this morning.  The Gloom was not so Gloomy especially when Wilson showed up with Mr. Brady.  (Castaway reference) DISCLAIMER - free, open to all men, rotational lead, outdoors, end with CoT, modified as needed.  Accept with Aye! WARMARAMA  - mosey around tree of life loop to playground and back to … Continue reading Wilson Returns

New Math at the Trojan

Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world's greatest stretch.                          The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute … Continue reading New Math at the Trojan

Climbing 25 Foot Ladder

A beautiful 52-degree Gloom. Disclaimer given Warmarama ensured The Thang Inspired by yesterday's fire station run. Today we climb they similar ladder. 20 reps descending at each turn of.the run. 5 reps ascending at each turn of the run. Round 1 - 5k pace run to first speed bump.  5 burpees and 20 scissors Round … Continue reading Climbing 25 Foot Ladder

Early spring sunrise Trojan beatdown

Disclaimer by Uptown,long mosey around the outer loop,modified up by Mr.Brady and Uptown to include sprints and burpees.Great cardio and a good sweat achieved by all.Next to the playground with pull ups,underdogs,knee ups,tricep dips,lots of ww ones with lots of mulch chips.Then a short mosey to the little or inside loop.There we did bear crawls,crab … Continue reading Early spring sunrise Trojan beatdown

Running in the rain,at the Trojan

Started with a brief reading of the scripture Luke9:32 about the transfiguration of Christ and how it relates to our continuing transfirmation to better men which aligns with F3.If you get the man right, you get the world right.                  Warmara included stretching side straddle hops,Abe vigodas,grass pickers, … Continue reading Running in the rain,at the Trojan

Love Training

Some might say the Love Train never pulled out of Trojan Station this morning due to ice on the tracks.  The theme for this Valentines Day Workout is LOVE!   The workout routine planned was a Route 66 with assorted rep counts of different exercises.   It is fact that God laughs at man’s plans.  According to … Continue reading Love Training

Restoring the Glow

It was Neon’s first time Qing and bringing the pain to the Swamp in 6 weeks. Despite the physical punishment, the PAX’ biggest challenge was the spiritual goal if identifing one new thing that they could do to enhance themselves as men. Warmorama: Mosey, arm circles, sun gods, abe vagodas, grass pickers, side squats, shuffle … Continue reading Restoring the Glow

Slippin’ and sweatin’

The cold snap broke in a major way this morning but we were stuck under the pavilion the whole time since the rain was coming down hard. Disclaimer covered and accepted WOR - huggy bear, neck and trunk roles, best stretch ever, abe vigado, grasspickers, ssh, seal jacks, bird dog , Alabama ass kickers, prom dates, … Continue reading Slippin’ and sweatin’