A Weighted Midweek Workout

F3 Valley Forge @ The Blast Furnace Thursday 09/05/2019 Conditions : 68 degrees, and surprisingly dry Q : Tuck 6 PAX showed up in the gloom to get stronger during this beatdown   Warmup Mile Mosey, stopping every 1/4 mile for a stretch/exercise SSH x15 IC Grass Pickers x15 IC Abe Vagodas x15 IC Bonnie … Continue reading A Weighted Midweek Workout

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

IronPax Challenge Week 0 F3 Valley Forge

F3 Valley Forge @ The Blast Furnace Saturday 08/31/2019 Conditions : 64 degrees, nice and cool and dry. IronPax Challenge Week 0 Q : Boyant Despite this being a "challenge week," 2 HIM arrived at 5:30a for a 5 mile preworkout run.  YHC wasn't sure if they were insane, or just gluttons for punishment.  Turns … Continue reading IronPax Challenge Week 0 F3 Valley Forge

You’ve Been Thunderstruck

8/10 Blast Furnace Back Blast   1 PAX for a shortened pre beatdown ruck.   15 (!!!) PAX, including 1 FNG for a musical beatdown led by Tuck. Conditions- A beautiful 61 degrees, with low humidity, one of the best mornings of the summer Quick disclaimer followed by a short mosey around the park to … Continue reading You’ve Been Thunderstruck

3, 2, 1, Blastoff!

Saturday July 13, 2019, Reeves Park, Phoenixville - Blast Furnace Q : Flipper Conditions : 64 and partly cloudy, lower humidity 2 PAX Posted for a morning pre-ruck 11 PAX Posted for a Flipper beatdown workout Disclaimer was given, with assistance from multiple PAX with reminders to modify as needed! Mosey around Reeves Park (0.5 … Continue reading 3, 2, 1, Blastoff!

Yr 1 Anniversary & Convergence – F3 Valley Forge

What a weekend to celebrate the 1 year anniversary of F3 VF and to honor those making the ultimate sacrifice to preserve our freedom. 8 PAX for 3.5 mile pre-ruck through P-ville followed by 32 PAX for the 90 minute suckfest with Qs by Side Effects, Boyant, Flipper, and Spike COT/history lesson.  In attendance were … Continue reading Yr 1 Anniversary & Convergence – F3 Valley Forge

Dogwood Festival Workout

Saturday May 18, 2019 Conditions :  58 degrees and partly cloudy, sun had just risen, big, red and beautiful in the sky.. Surrounded by the annual Dogwood Festival, which invades Reeves Park in Phoenixville once a year.  We had some interesting backdrops as we worked out - plenty of rides, hot dog stands, sausage carts, … Continue reading Dogwood Festival Workout

If we die, we die

Remember that time in middle school where you wanted to wear shorts yet  your mom said it was too cold? Saturday felt just like that... except we all mature-ish should now to know better better to take wind-chill into consideration. 10 PAX showed up for Saturday's beatdown at the Blast Furnace. The beat down was … Continue reading If we die, we die

Coming to a court near you, ‘Basketball on Ice’

PRE-RUCK 2 PAX for pre-ruck -- pace was faster than normal without Hops present to slow us down.  Overnight snow and ice didn't deter   WORKOUT 9 PAX  from arriving bright, early, and full of energy for an ice bath of sorts.  Warmup on the Reeves Park (RP) stage introduced the group to a Circle … Continue reading Coming to a court near you, ‘Basketball on Ice’

Excel more up Boyant Hill

10 PAX accepted and blew away the F3 Twin Cities Challenge by having more PAX than degrees on the thermostat.  Post-beatdown car temp was 5F.  2 PAX pre-rucked the usual Phoenixville path successfully avoiding hitting their 6 on ice. Disclaimer Warm-up at the flag/in the street Bat Wings Failed attempt at Baba O'Reilly so Imperial … Continue reading Excel more up Boyant Hill

Edwards vs Spartacus HIT

9 PAX posted in the abnormally warm and muddy conditions of the Blast Furnace for the last beatdown of the year.  YHC went with a 0.0 style workout intended to also provide fodder for your New Year Resolutions. Disclaimer Short mosey to the baseball field SSH x 25 (IC) Grass Pickers x 15 (IC) Arm … Continue reading Edwards vs Spartacus HIT

Throw Back and Throw Up on PHS Football Field

2 PAX for a pre-ruck and 10 (ish) PAX showed for an infamous Boyant Beatdown in the Blast Furnace on 12/1/18.  The temperatures were quite cold but it took no time to feel quite warm. Disclaimer Warm-up Run to PHS High School Football Field (.8 miles) Side Straddle Hops (IC) Hillbillies (IC) Daisy Pickers (IC) … Continue reading Throw Back and Throw Up on PHS Football Field

4 Corners of Pain in the Furnace

7 PAX on 11/24/2018 included : Mr. Feeney gave us a great workout by using the 4 corners of Reeves Park for "The Thang," which consisted of (at each corner) : Lap 1 : 40 pushups, 30 pushups, 20 pushups, 10 pushups Lap 2 : 40 squats, 30 squats, 20 squats, 10 squats Lap 3 … Continue reading 4 Corners of Pain in the Furnace

Route 66 Bridge to a Zen Deck

3 PAX for a pre-ruck around Phoenixville and the main event with 7 PAX for a beatdown in the snow (well more accurately surrounded by snow as YHC steered clear of burpees and crossfit merkins in the snow/mud). The Disclaimer Mosey to the VFW Abe Vigotas (IC) x 24 Sprinklers (IC) x 30 Peter Parkers … Continue reading Route 66 Bridge to a Zen Deck

The Major Conflicts Remembered

6 PAX (1 for pre-ruck) enjoyed the ever cooler weather in the still wet park, but the added sunshine from Daylight Savings was a welcome addition. Introduction to 8 Major Conflicts Disclaimer Mosey around to the baseball field Imperial Walkers A Flipper-style stretching exercise Revolutionary War - Honoring George Washington 10(+2) sets of 10 repetitions on … Continue reading The Major Conflicts Remembered

Animals and Tooth Fairies Bring the Pain

9 PAX posted in the beautiful gloom for a winter is coming warm-up beatdown with Side Effects at the helm.  5 PAX still feeling the effects of the 3.6 mile pre-ruck were shown no mercy. Mosey around the park to a well lit spot near the baseball field, avoiding the construction areas, except for CSPAN … Continue reading Animals and Tooth Fairies Bring the Pain

Phoenixville Suck Fest

YHC was humbled and honored to guest Q for the Valley Forge Pax this morning at Reeves Park (aka the Blast Furnace).  Flame and I jumped in the clowntruck at 5:15am this morning equipped with coupons, cones, and gifts.  Side Effects promoted this workout as a Q school.  I a not sure what that means; … Continue reading Phoenixville Suck Fest