Thunderstruck 100

Was given the opportunity to lead these great men at 9pm the night before. Nothing else could give me greater joy then to celebrate my 100 workout by giving the PAX a good beatdown! 50 degrees with some rain and a cold front quickly moving in made the occasion more intimate of the spiritual variety. … Continue reading Thunderstruck 100

multi-merkins

Cool Morning at the Trojan, YHC arrived just under the wire to avoid penalty burpees-core principles and disclaimer given and accepted w/ aye! WOR - mosey to bball court for huggy bears, arm circles, ssh, goof balls, abe vigado, grasspickers, alabama asskickers, mt climbers, peter parkers, best stretch ever, monkey humpers The thang lunge to … Continue reading multi-merkins

Swamp 11/5

Warm ups.... trunk rolls, grass pickers, abe vegotas, plank position calf stretch, plank jacks....mosey We started off with a 12ish minutes of legs. We had 10 guys and each picked their favorite exercise. Some of which were, squats, calf raises, star jumps, lunges, Bonnie Blair's, 521 motivators, and a few more I can't remember....mosey to … Continue reading Swamp 11/5

Halloween’s spirited beatdown.

Disclaimer given, warmarama including neck rolls,Huggie bears, trunk rolls,Abe vigodas, grass pickers,merkins,side straddle hops and a 31 count cat stretch for Halloween.The thang 7 diamonds,4 corners with 7times 4 burbees,14 times 4toy soldiers (too wet for flutter kicks),21 times 4 merkins, insert grumbling here,28 times 4 overhead claps.Next a short mosey and onto Aichen legs, … Continue reading Halloween’s spirited beatdown.

Drizzly Swamp Morning

Borrowed from a recent workout from F3 Pittsburgh.  BLIMPS and BOMBS, people. Weather: 55 degrees with a light drizzle Warm-a-ram-a: 10x – Mountain Climbers 20x – Side Straddle Hops 10x – Grass Pickers 10x – Abe Vigotas   The Thang: B.L.I.M.P.S 5x – Burpees 10x – Lunges 15x – Imperial Walkers 20x – Merkins 25x … Continue reading Drizzly Swamp Morning

Tuesday at the swamp.

Warm up. Mosey around the Circle then Bear crawled a quarter, crab walked to the half, Crawl-Beared to 3quarter and high knees to the end. SS HOPS, ABE VAGOTAS, Moracan Sun gods, Grass Pickers, Murkins and Imperial Walkers in Cadence. ” The Thang “ Dealers choice ( each pax took turns running around the Circle … Continue reading Tuesday at the swamp.

Iron Pax Week # 3 – Be The Bacon

Absolutely perfect morning to get after it with 8 other High Impact Men.  The Iron Pax Challenge never seems to disappoint.  This week we went for total rep count in 43 minutes. DISCLAIMER - not professional, modify as needed, don't cheat yourself. You accept all risk! Warmarma - mosey half way around the park.  High … Continue reading Iron Pax Week # 3 – Be The Bacon

LongHaul’s 69th Bday Celebration Beatdown!

Perfect conditions for a Birthday Beatdown in the gloom!  51* very high ceiling with plenty of stars and a half moon.  Feels like Fall baby!!  Little extra Warm-a-rama with Huggie bears, arm circles, Abe Vigoda, Monkey Humpers, Goof Balls, Side Planks, Worlds Greatest Stretch, Peter Parkers, Merkins. The Thang:  All 69's (4 glorious sets) in-between … Continue reading LongHaul’s 69th Bday Celebration Beatdown!

Meatloaf’s Massacre

F3 IronPax Challenge Week 2 4 Rounds for Time (Elapsed time scoring) Round 1: 10 Manmakers20 Overhead Presses30 KB Swings40 Goblet Squats50 Incline Block Merkins*1600 meter run Rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 … Continue reading Meatloaf’s Massacre

Meatloaf Massacre Challenge Practice

Warmarama.... sun gods, arm circles,  buggy bears, calve stretch Peter Parker's, plank jacks and a mosey. The Thang.... we did 2 1/2 rounds of the meatloaf massacre challenge... modified ( 10 man makers,  20 overhead claps, 30 dumbells swings, 40 squats and 50 irkins with no blocks or weights.  And did 2 laps around the … Continue reading Meatloaf Massacre Challenge Practice

Mule 3 Year Manniversary F3 Lehigh Valley Convergence

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

Dysfunctional frisbee workout

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

Signs, Signs. Everywhere there’s Signs!

Warm-A-Rama Across the parking lot and back Jog High Knees Butt Kickers Lunge with a twist halfway across the parking lot SSH x 15 ic Abe Vagoda x 10 ic Plank Side Plank with a butt slap x10 ic Peter Parkers Side Plank with a butt slap x10 ic other side Grass Pickers x 10 … Continue reading Signs, Signs. Everywhere there’s Signs!

Bermuda Triangle

Beautiful morning, disclaimer accepted verbally. Warm up: OYO - 5 reps, open the gate.  IC, 10-20 reps, imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, overhead claps, Moroccan sun gods, goof balls, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers. Running: 10 reps 30- 30-30s. The Thang: Bermuda triangle: Station 1 -arms.  Station … Continue reading Bermuda Triangle

Round Robin Smoke Fest

A warm welcome to our FNG and Beaker.  Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley.  Since joining us he's continued his High Impact lifestyle by starting a group in Hamburg PA.  So along with him, Dr. Seuss, Open House, and YHC we have all brought something to … Continue reading Round Robin Smoke Fest

Oh Where Oh Where Could Uptown Girl Be?

10 pax gathered on a beautiful morning.  Bird Hole flew all the way from St. Pete's, FL to catch Uptown Girl, but unfortunately he was MIA today.  He said that Uptown had visited his PAX (as we know Uptown is great at keeping up with the PAX connections).  Bird Hole just wanted to return the … Continue reading Oh Where Oh Where Could Uptown Girl Be?

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.