It’s the Playoffs, Baby!

10/12: Disclaimer verbally accepted by all. Warm-up: OYO - Casey Kasems and toe touches, neck rolls and trunk rolls, huggy bears and shruggy bears.  IC - night clubs, OHC's, imperial walkers, toys soldiers, reverse lunge, side lunge, grass pickers, Abe Vigodas, goof balls, and mountain climbers.  OYO - calf stretch.  Mosey to baseball diamond. Running: … Continue reading It’s the Playoffs, Baby!

STUMP!

Stretch Arm circles, neck stretch, Huggie bears, touch your toes, run in place, Warm Up Skip to my Lou across the parking lot, Abe Vigodas, Monkey Humpers, Side straddle hops. The Thang Mosey to pavillion. Alternating leg raises in pull up position, Mosey to swings in playground. Derkins with legs raised in swingseat, plank jacks, … Continue reading STUMP!

Einer Hunndert

Einer Hunndert This workout was created in an attempt to build on our increase IronPax fitness level. That is hard to match without the coupons. Moseyed to the park for Warm-A-Rama then moseyed to the parking lot for The THANG 50 reps of prescribed exercise at point A run 100 yards to point B 50 … Continue reading Einer Hunndert

Going Backwards for Starsky

In the F3 Lexicon you will find the term Starsky.  The act of Fartsacking a Workout while still Posting for Coffeeteria.  Starsky was from the popular 1970's TV sitcom Starsky & Hutch.  Since I haven't watched the series, I can only imagine Starsky was frequently late for things.   Wikapedia tells us Starsky was a dark-haired, … Continue reading Going Backwards for Starsky

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

44 Special

Saturday, September 7, 2019 happens to be the birth of F3 Catasauqua (The Ranch) and the 44th birthday of YHC.  Dropbox picked a beautiful park and day to start this AO.  While I had hoped to have Lucky Punk with me this morning and pushing the envelope to get to the workout before 0630, it … Continue reading 44 Special

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

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!

Iron Pax Week Zero – The Loredo

IRONPAX Challenge : All of September : "Each week during September, a new workout will be announced on Twitter which will be completed during the following week.  After completing the workout, the pax will enter his score at F3Greenwood.com "  - PRE-REGISTER via that same link.  See here for initial video of IronPax 2019, the challenge for this week, … Continue reading Iron Pax Week Zero – The Loredo

Dirty Harry

  Intro:any new guy Short- Not a professional Modified needed You assume all the risk It assist is needed If you accept these risk strategies Aye Let’s mossy Warmarama- 10 minutes SSH-12 Jumping jacks-lpb Monkey humpers-12 Squats-10 Alabama ass kicker-10 Side lunges-10 Ww2 sit-ups-10 Prom dates-10 Playground- Wheel barrel Broad jump burpees Broken wheel barrel … Continue reading Dirty Harry

Beaker’s Birthday Beat-down

18-Jul-2019 Conditions: mid-70s, damp, 100% humidity 8 PAX joined YHC to celebrate my 55th birthday.  F3 is a gift that keeps on giving so YHC thought it would be good to share by doing a 55-themed workout. Mosey to the side parking lot for Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Good Mornings, Side Squats, Best … Continue reading Beaker’s Birthday Beat-down

Post Spartan Spar

With many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, … Continue reading Post Spartan Spar

The Magnificent 7 Rides Again

Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) … Continue reading The Magnificent 7 Rides Again

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!

Splashin thru the Swamp

June 18, 2019 Mid 60's, humid, pouring rain. Welcome to my 1st Q. Sitting in my car, waiting for 5:30 to roll around, my thoughts were no one in their right mind is coming out this a.m. in this nasty, pouring rain. Well I was wrong. Totally encouraged by the 9 PAX who showed up … Continue reading Splashin thru the Swamp

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