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

Fleetwood Tough

The Q was voluntold due to an unexcused absence. Theme of the day was elevator: I., 5, 10, 15, 20.  It seemed better in theory than reality, especially when it was Burpee time.  Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, … Continue reading Fleetwood Tough

Chippendales Go 105%

YHC (Uptown Girl) is honored to recap this beautiful gloom at the Pond.  The humidity was very present that made you think the extra layer added for the recent cool and rainy morning was a dramatic wardrobe flaw.  YHC took of his long sleeve under-layer but for the safety of the PAX put his other … Continue reading Chippendales Go 105%

Unbroken or maybe broken

Warm-a-rama The Thang: It was Slowbear's big day and the log arrived. To help celebrate each PAX received a 2' 6x6 block. A short mosey to the basketball court for a round robin of block exercises followed by a "brotherhood of the traveling log" run Next was the block staring contest followed by another log run Wrap … Continue reading Unbroken or maybe broken

15 in 15 (The Scroll)

15 in 15 (The Scroll) Warmarama Indian run around Fleetwood Park (approx. 1/2 mile) 1 minute exercise / 10 second break Suicides (1, 2, 3, to the side, touch ground, 1, 2, 3 back...) Basketball Drills Squats Squat Pulses Side Straddle hops Heisman (or speed skating) Frog Jumps (Jump front, jump back. Butt low, touch … Continue reading 15 in 15 (The Scroll)

Cooper made harder

26, snowing warmarama:  ssh, xjacks mosey to pavilion by fitness trail 2 teams round 1 (x2) pavilion team:  pullups, derkins (15), irkins (20), merkins (20), WW1s running team: 2 laps round 2 (x2) pav team:  pull-ups, jump squats (20), jump scissors (20), dips (20), flutters run team: 2 laps Finish with dr Ws together (15) … Continue reading Cooper made harder

Corruption log relays

33, snowing warmarama:  SSH, Mountain Climbers Log sprints:  take turns sprinting to end of parking lot and back while rest of PAX perform variety of merkins (wide, reg, diamond, offset left, offset right) mosey to playground -Sprinters Choice: split into two teams: pick an ab ex. And all do together, then one team picks exercise … Continue reading Corruption log relays


Warmarama -20 Side Straddle Hops -15 Monkey Humpers -20 Grass Pickers -15 Mountain Climbers -Moroccan Night Clubs   Minutemen Workout - One guy doing wall sits while pressing the Log to a 60 count. 7 guys doing clock merkins as the minute hand (Wide merkin, standard merkin, wide merkin, standard merkin, etc.) moving in clockward … Continue reading Minutemen

Circle of Failure

Seven men, seven stations.  Stations included burpees, v-sits, merkins, squats, plank, flutter kick, American Hammer, fast feet.  There were also three unknown stations that anyone could opt to select if they did not like the current station that they faced.  The terror of the unknown! Each of the pax start at a different station and did … Continue reading Circle of Failure

Juarez valley on ice

28 degrees, started to snow at end Warmarama:  SSH, sprints down parking lot and back/ 20 burpees....down and back/ 10 burpees...down and back/ 5 burpees mosey to bandshell for... Ring of Fire: Everyone starts with SSH, then Q does 1burpee, starts Mountain Climbers, next guy clockwise does one burpee, starts MCs..once everyone is Doing mountain climbers, … Continue reading Juarez valley on ice

Super Bowl Circuit

Super Bowl Circuits Warmup 15 Side straddle hops in cadence 10 X Jacks in cadence 15 Monkey Humpers in cadence 20 Moroccan Night Clubs Parking Lot Circuit - Sprint up/karaoke back x3 (merkins for 6) - High knees up/quick feet back 10ct juke left, 10ct juke right, repeat. X3 (merkins for 6) - Bear crawl … Continue reading Super Bowl Circuit