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

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.

Weather Forecast Didn’t Mention Rain

Had a plan the night before the workout, but, had to improvise as I woke up to heavy rain outside. Modify as needed! Mosey to Pavillion Warm up- Huggie Bears, Stretching, Nighttclub Rockers, Abe Vigodas, Squats, Side Straddle Hops, Monkey Humpers Rain was a bit light so we ran around the circle The Thang Pull … Continue reading Weather Forecast Didn’t Mention Rain

F3 Dads

Disclaimer given, Dads remember you are responsible for your 2.0s. Have fun but be safe. Like all F3 workouts modify as needed. All kids instructed to stay together with the group and don’t go too far ahead.   Mosey for Warm-a-Rama SSH x 10 ic Merkins x 10 Abe Vagodas x 10 ic Monkey Humpers … Continue reading F3 Dads

Shield Lock

Beautiful conditions. Disclaimer accepted verbally Warm up:  IC x 20- Moroccan night clubs, overhead claps, Imperial walkers, toy soldiers, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, Freddie Mercury. Running: mile of pain train. Indian run when last man in line drops for two Merkins and then sprints to the … Continue reading Shield Lock

Twice the trust at the Hive

Disclaimer given,Warmara:neckrolls,trunk rolls,arm rolls,arm circles,Abe vigodas, cotton pickers,merkins,left plank,right plank,calf stretch,side straddle hops.                                           The Thang,we did a cot after the ruck to include our fng, Quadzilla,named for his quadruplet 3 year olds.We we're all in … Continue reading Twice the trust at the Hive

Winter in Georgia

Warm up Mosey  around the park circle and stopped at the flagpole. SS Hops, Monkey humpers, grass pickers, Carolina dry docks, murkins, mountain climbers in cadence followed by arm circles and we held planking’s variations for 2 minutes moseyed back to the starting point. The Thang “ Four sections of the Circle in the park. … Continue reading Winter in Georgia

Coupon Saturday

Saturday, June 1, 2019 I am so close not to writing this backblast, but I know the Spike from Valley Forge reads all of our backblasts for ideas. 0530 - 6 pax joined in the non-gloom for a 45 minute ruck up 10th street hill.  Awesome workout with 20lb sack on. 0630  - YHC took … Continue reading Coupon Saturday

35@ the Trojan

Warm up Indian Run around the park to the entrance parking lot. SS Hops,  Abe Vagotas,  Imperial Walkers, Grass Pickers, Murkins,  in cadence.. , Arm Circles, Huggy bears. mosey to the starting point. The Thang. 2 Minute drill.    5 stations ..#1).-a  jump rope, 2)/3)-two cones with three exercises written on each cone..(do exercise of … Continue reading 35@ the Trojan

AKA Flying Squirrel

It was a beautiful morning at the Swamp where 9 of us gathered. Warm up Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire The Thang Squat jump burpees sprint back Catch me if you can - Partner A Crabcakes and Partner B Crabwalks Dercan off of … Continue reading AKA Flying Squirrel

Solid Men

25• sunny slight breeze half moon. Just another amazing morning in the Gloom. Nine Solid pillars of our community came out to make the most of our morning! Warm up: Short Mosey, Neck rolls,arm circles, grass pickers, monkey humpers, quad and hammy stretch’s. Mosey to the flag, side straddle hops, merkins, Peter Parker’s, mountain climbers, … Continue reading Solid Men

Monday morning mile mosey

Monday morning mosey mile. Warm-up:  Mosey, a mile The Thang: IC - grass pickers, SSH, Side lunge, Abe Vigodas, imperial walkers, Merkins, sun gods, and partner stretching.  Weights: 15 lbs, reps of 20.  Shoulder press, curls, skull crushers, chest fly, back rows, squats, and 20 yard lunge walk. Mary: dealer's choice included, American hammers, flutter … Continue reading Monday morning mile mosey

The Rope

Disclaimer accepted by all. (I am still thinking about Beaker's challenge for a rhyming version.) Warm-up: OYO - neck rolls, trunk rolls, arm swings, huggy bears, leg swing, and quad stretch.  IC - SSH, Abe Vigodas, Grass pickers, side lunge, Merkins, Mayweathers, Peter Parkers, and calf stretch. Runners - six hill sprints, 20 dips, 10 … Continue reading The Rope

BALLS

Monday, Oct 22, cool and dry Disclaimer verbally accepted by all. Warm-up:  OYO -neck rolls, trunk rolls, huggy bears, stretching and bending. IC - SSH, grass pickers, Abe Vigodas, Merkins, and calf stretch. Run: jog to Hamilton Blvd. snake run along sidewalk.  PAX discovered where the sidewalk ends (a Shel Silverstein allusion).  Followed by 3 … Continue reading BALLS

Blimpy Mile

Monday, Oct. 15, wet. Disclaimer extended while we waited for the last minute arrivers.  Accepted by all. Warm-up lap: side shuffle, butt kickers, high knees, bending, jogging, and skipping. The Thang: BLIMPS with a recovery lap.  First round: Burpees, Lunges, Imperial Walkers, Merkins, Squats.  Round 2:  Bonnie Blairs, LBC's, "I get to name it because … Continue reading Blimpy Mile