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!

A few of my f3vorite things!

8 PAX showed up on a hot and HUMID Phoenixville morning to enjoy some of my favorite F3 things! Quick disclaimer then circle up around the flag to warm up: Sun Gods (a fair amount OYO) Imperial Walker x 15 Copperhead Squats x 15 Continue the warmup with an Indian Run around the perimeter of … Continue reading A few of my f3vorite things!

Introducing the Gronkowski

Saturday 6/29 backblast, Tuck’s VQ ! A beautiful 70 degrees and no clouds anywhere 4 PAX for a 3 mile preruck 13 PAX for a Tuck VQ Beatdown! Warmup - Arm circles Circle arms Introducing the Gronkowski (kind of like a touchdown ground touch/sky touch) Imperial walkers ~1/4 mile mosey over to Flippers Club (local … Continue reading Introducing the Gronkowski

Thang Bomb^2

Saturday 06/08/19 in Reeves Park, Phoenixville Conditions : Partly cloudy, 60 degrees, excellent weather! Q : Boyant PAX : 12 Warmup - RP run, circle arms, arm circles, daisy pickers, SSH Thang Bomb^2 Partner BOMBs by the bandstand - one partner performing the stationary exercise while the performed the move exercise around Mr. Reeves statue, … Continue reading Thang Bomb^2

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

Tooth Fairy + Balls to the Wall = Gloomy Morning^2

7 PAX strong including 1 FNG (welcomeFrank&Beans) ventured into Reeves Park for a throwdown of sorts -- 2 for pre-ruck. In the pre-setup eve of Phoenixville May Fest (I think that it was it is called) -- we enjoyed a beautiful morning full of good chatter, new and old friends, and some fun reminders of … Continue reading Tooth Fairy + Balls to the Wall = Gloomy Morning^2

Tabata time!

Reeves Park, Phoenixville, PA, USA Saturday, April 27, 2019 Conditions: Sunny, a bit windy Disclaimer 13 PAX including 2 FNGs Warm-up: -        Mosey around the park -        In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH The Thang: Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought … Continue reading Tabata time!

Powerful Partnerships through Pain

Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning.  Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning.  The cool raindrops … Continue reading Powerful Partnerships through Pain

Achin’ Calves and Church Alley

The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed.  This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn't even mentioned).  At 6:31, the Q had to insist that we start our workout and talk about … Continue reading Achin’ Calves and Church Alley

Peanuts, Cracker Jacks, and Burpees….in Westfield?

F3 VF celebrated opening day of America's pastime with a somewhat baseball themed workout at Reeves Park.  10 Pax strong - I believe this marks a month straight of double digit Pax in attendance, well done -- completed the co-led workout by Winklevoss and Boyant.  Activities included: Warmup - SSH, Daisy Pickers, Peter Parkers, Wife … Continue reading Peanuts, Cracker Jacks, and Burpees….in Westfield?

Running Vines Through Phoenixville

PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30 12 PAX for the beatdown: Disclaimer Warm Up: -Grass Grabbers x11 IC -Parker Peters x15 IC -Parker Peters x15 IC -Imperial Walkers x20 IC Thang: -Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile) -"Bridge over … Continue reading Running Vines Through Phoenixville

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

Seeing and Saluting RED

3 PAX for a Pre-ruck and 1 for a pre-walk, then a Blast Furnace record surfaced for a RED themed beatdown inspired by Hawgcycle of F3 New Orleans.  No one remembered their firearms for the 21 gun salute so we resorted to burpee salutes at each corner of Reeves Park. Warm-up Peter Parkers x 20 … Continue reading Seeing and Saluting RED

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’

Ice Ice Baby

4 PAX including a first-timer @ Valley Forge, Winklevoss, showed up for the pre-ruck which consisted of a 4 mile recon mission and a few sets of bleachers and stairs.  The workout began at 630 sharp - with a warmup and mosey to the parking deck at Phoenixville Hospital for a little Ice Ice Baby pain fest.  The workout Q'd … Continue reading Ice Ice Baby

Brothers in Pain

Temperature : 35 degrees and dry Conditions : After the 2-3” of snow we had earlier in the week, YHC was concerned that our workout area would still be covered, but the warmer temperatures the past few days really cleared the spot nicely. It was a little squishy, but most of the squish was still … Continue reading Brothers in Pain

It was too windy to play tennis, so we just did a ba-gillion exercises

After a cold workout last week, 8 PAX regrouped for a balmy day at the Blast Furnace.  Following a warmup in Reeves Park, the group moseyed to the park near Carson St.  Hoping for a little tennis, the conditions turned out to be too windy, so we opted for a ba-gillion exercises instead.  Dial Up on Q … Continue reading It was too windy to play tennis, so we just did a ba-gillion exercises