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?

Form

In the picture is our first exposure to the phenom known as X-Man. We found him at a men's conference pushing the Big Ball. Four men started with a pre-workout Ruck achieving 3.4 miles. I encourage you to join us for the ruck. It is a great way to warm up for the bootcamp workout … Continue reading Form

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

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