Four "gentlemen" (and I use the term loosely) showed up for a Merry-go-round workout this morning at the Blast Furnace. Moseyed round to the Amphitheater Followed by Leg Stretches with/Side Scuffle Light warm-up with Arm Circles, Toy Soldiers and Grass Pickers Merry-go-Round 10 Merkens; 20 Bench Squats; 30 LBCs; 40 Step ups Then run around statue … Continue reading Merry-go-Round
Conditions: 70F, Clear, Low Humidity Disclaimer Warm Up: -SSH's x30 IC -Parker Peters x20 IC -IW's x15 IC Thang: -Mosey to church parking lot -Bobby Hurley's x20 IC -The PAX then proceeded to do intervals (sprinting the short end of the blocks, and slower mosey on the long sections). The PAX did this around the … Continue reading Pottstown Block Party Intervals
8/3 Backblast Reeves Park, Phoenixville 3 Hims for preruck (Tuck, Hops, Voss) 13 Pax showed up for the beat down on Boyant Hill. One new FNG -welcome "IC". Conditions 70 degrees and humid - perfect for sweating. Mosey to American Legion parking lot for warm up. Arm circles (15) Can some please teach … Continue reading Boyant Hill’s Revenge
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!
Conditions - 100% humidity, 70F, Clear Disclaimer Warm Up: -SSH x15 IC -Gronkowskis (you are welcome Tuck) x10 IC -Imperial Walkers x15 IC Thang: -Reminded the PAX that there are exactly 1,776 yards in 1.01 miles, so we took the opportunity to remember Independence Day by running that down on the Schuykill River trail -After … Continue reading Pottstown 1776 Beatdown along the Schuykill
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
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
7 PAX strong including 1 FNG (welcomeFrank&Beans) ventured into Reeves Park for a throwdown of sorts -- 2 for pre-ruck. In the pre-setup eve of Phoenixville May Fest (I think that it was it is called) -- we enjoyed a beautiful morning full of good chatter, new and old friends, and some fun reminders of … Continue reading Tooth Fairy + Balls to the Wall = Gloomy Morning^2
Conditions: 40F and clear Disclaimer Warm Up: -Grass Grabbers x10 IC -Abe Vigodas x10 IC Thang: -Mosey through Pottstown to the Schukyill River Trail for a 5k run back to the AO (total was 3.2) -Stopped at mile 1.0 to do 10 Monkey Humpers IC by the side of the road -Stopped at mile 1.5 … Continue reading Sally’s Cousin’s 5k…Down by the River
4 PAX for the 3 mile Pre-Ruck around Phoenixville Conditions: Humid, 54 F, Cloudy Disclaimer Warm Up: -Abe Vigodas IC x15 -Parker Peters IC x25 -IW's IC x25 -SSH's IC x20 Thang: -Mosey to Boyant Hill -Jacob's Ladder up the hill for increasing Jump Squats x7 (Total distance ~1.5 miles)...planking for the 6 -Mosey to … Continue reading One more charge up Boyant Hill….
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!
Disclaimer Conditions: Clear, 44 F Warm Up: -Mosey around the block (0.34 mi) -IW x15 IC -Parker Peters x15 IC -SSH x15 IC -Surf and Turf (crab walk the bball court, and then bear crawl back) Thang: MacDeuce! Round 1: Burpees x12 IC, Merkins x12 IC, Simpsons IC, Run around the block (0.34 mi) Round … Continue reading Pottstown South Street MacDeuce
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
F3 Pottstown(AKA The Roller Mill) workout # 2 in the books. Despite only 2 PAX reporting, F3 Pottstown life continues. No life support needed as we pushed out a good workout with iron sharpening iron thanks to good discussion. A near ankle twist turning onto High Street could have ended Hershey's day, but he was … Continue reading Penn Alley – But Nothing Shady
3 PAX and 1 FNG posted for the start of a new F3 location, as F3 Nation increased the family seed. Location site - South Street Park (447 South Street Park, Pottstown) Time - 5:15-6AM Disclaimer Warm-up on B-Ball Court: Arm Circles (and reverse) X10 Lunges X10 Al Gore Hold 20 Seconds Squats … Continue reading F3 BIRTH IN POTTSTOWN!
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
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
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
Temperature : 35 degrees and dry Conditions : After the 2-3” of snow we had earlier in the week, YHC was concerned that our workout area would still be covered, but the warmer temperatures the past few days really cleared the spot nicely. It was a little squishy, but most of the squish was still … Continue reading Brothers in Pain
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