Dirty Hary 1.0

The weather was hot and miserable.  The VQ (Lucky Punk) mailed in this workout to YHC, something about a trip to New York he couldn't reschedule.  Three PAX (Quadzilla, Boots, and YHC) showed at 0530 for a 3 mile Ruck up 10th Street Hill.  Some of us (YHC) walked with no sack, because of back … Continue reading Dirty Hary 1.0

Uptown Beatdown

It was a beautiful 60 degrees in Macungie. The packs was nervous because YHC was taking so long to unload the car with all the coupons. (55lb bucket, two cinder blocks, 20lb weight vest, 55lb dumbbells) DISCLAIMER - not a professional, modify suggestions to your Fitness level, you assume all risks.  State "aye" if you … Continue reading Uptown Beatdown

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

Knievel’s 100th Workout Celebration!

Kept it simple!!! No warm up. Jumped right in.  I picked 7 of my favorite exercises. Merkins, Plank Jack's, Lbc's, Crab Cakes( in cadence), Squats, Imperial Walkers(in cadence) and Side Strattle Hops....... we did 10 reps of each of these at 10 different stations(total of 100 reps per exercise) with a mosey in between.  I … Continue reading Knievel’s 100th Workout Celebration!

Hamburg 1st Manniversary

Saturday, March 30, 2019 / Hamburg, PA  / 50 degrees, calm winds, and only one car fire on the side of the road. Showing up 20 minutes early for a workout is a good idea, says no one ever!  Flame, Dr. Seuss, and I enjoyed arriving before Beaker; however, couldn't manage to sneak in before … Continue reading Hamburg 1st Manniversary

Pulpit Rock

Saturday, 30-Mar-2019 In conjunction with The Grill's one-year anniversary, we planned to launch the first OCR training in preparation for a Spartan race.  Originally, Sensei was going to Q this event and planned to have us carry sandbags up the road to Pulpit Rock.  Unfortunately, he had suffered an injury, so we didn't follow through … Continue reading Pulpit Rock

Bear crawl through the swamp

The pax huddled around the shovel flag lamenting the unrelinquishing grip of winter. Warmorama: Mosey, side straddle hops, a circles, merkins, squats and calf raises. Mosey The Thang: Bear crawl repeats which include a set of an exercise, 50-yard bear crawl, jog back and repeat three times. Inperial squats, sprint-jog-sprint, bobby hurleys, donkey kicks, shoulder taps, … Continue reading Bear crawl through the swamp

Snurpees and more

As the mercury crawled towards 10 degrees the PAX tentatively gathered around the shovel flag. The Q was tasked with keeping the blood circulating yet not leaving a man behind in the tundra. Warmorama: Mosey, arm circles, abe vagodas, grass pickers, squats, bonnie blairs, and calf raises. More mosey. The Thang: Eighth mile caterpillar, imperial … Continue reading Snurpees and more

Romper Room

It started out like a normal workout, but then quickly devolved into a kids playtime. Warm-up:  Abe Vigodas, grass pickers , SSH, side lunge, Merkins, Peter Parkers, mountain climbers, shoulder taps.  Bear crawl to "dug-out." The Thang: Nine innings of "baseball" - teams of three.  Partner A - weights, Partner B - jump rope, Partner … Continue reading Romper Room

Nine Innings

A balmy 70something degrees inside Disclaimer accepted by all Warm-up: IC - SSH, grass pickers, side lunge, Abe Vigodas, leg swings, quad stretch, calf stretch, Merkins, Peter Parkers, Mayweathers, shoulder taps, mountain climbers.  Lunge walk to "dug-out" The Thang: "Baseball," definitions of and distinction between a "team" and a "club/activity."  F3 is a team operation.  … Continue reading Nine Innings

#Relentless

Saturday, February 2, 2019 @ 7am Special workout location this weekend moving from the normally scheduled time and place Bee Hive (Emmaus Community Park @ 6:30am) to Faith Church parking lot 7:00am to help increase exposure to F3 as 300 men show up for the annual Men with No Regrets Conference.  Seriously one of the … Continue reading #Relentless

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

Balls Out

Tuesday, January 29, 2017 - Gloom weather report near 30 degrees with 100% chance of perspiration.   Winter Storm Jayden knocking on the door last night and this morning robo calls blazing this morning at 5:05am announcing schools closed.   YHC was a little surprised their wasn't more ski traffic on the way to AO. Disclaimer - … Continue reading Balls Out

Twas the Tuesday Before Christmas

Verse of the day: Psalm 46:1 God is our refuge and strength,  an ever present help in trouble. Round of: pick-your-favorite-stretch Recite verse Short Mosey Recite verse Warm-up: (20)Side Strattle hop's (20)Imperial walkers (20)plank Jacks (20)shoulder taps (20)squats Recite verse The Thang: 50ft side hops left, 50ft side hops right, 50ft bear crawl, 50ft backwards … Continue reading Twas the Tuesday Before Christmas