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
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
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
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
Started with disclaimer, definitely not a fitness professional.As the old,slow guy wanted to stress importance of core strength for the long haul.Played Archie Bell and the Drells, Tighten up to wake us up,a favorite of high dances 50 years ago. … Continue reading Tighten Up
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 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!
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
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.
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
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
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.
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
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
4 pax posted for a really beautiful morning at the Trojan. We did a few new exercises. Most successful. Some may need to stay in the r&d department. WOR-short mosey and IC ssh, abe vigodas, grasspickers, imperial walkers, prom dates off 2 feet (and single leg as suggested in recent boot camp article), Alabama ass … Continue reading R&D
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
Woke this morning with intense sinus pressure and a massive headache. After some therapy I decided to give it a go and lead the workout. In the midst of the warmup I had an idea. Two Pax were responsible for lower body, two for upper body and two for abs. Sharing is caring, right? The … Continue reading Sharing
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
Beautiful morning at the Trojan. Great seeing the sun coming up during the workout and thawing out the PAX. 3 PAX posted initially which had YHC recalculating the planned partner workout a bit, thankfully Mani made a clutch Trojan appearance which brought the group to 4. WOR Short mosey to bball court for stretching and … Continue reading spring thaw
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