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

Q4: Leave right

Today’s theme is the humbling reminder that TODAY we’re all 1 day closer to ‘leaving’ than YESTERDAY! My younger son’s friend lost BOTH grandfathers within a week . . . also, day of workout I failed to make the connection with Pearl Harbor Day that made our theme even more fitting! Warmuparama: OYO: head rotations, big arm … Continue reading Q4: Leave right

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

We Are Still Here – Even if the Backblast is somewhat iffy

Normal warmup (SSH, Grasspickers, run). Then the Pax divided into two groups of 5 men.  Entire Pax did round of Mary and then one half ran a lap (1/3 of a mile) while the other did an exercise/punishment of the runners choice.  Then flapjack.  Punishment included dragonwalk, BTTW with mountain climber legs, broad jumps, box … Continue reading We Are Still Here – Even if the Backblast is somewhat iffy

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%

Post Mudder 2018

62, sunny Warmup run, full loop basketball court for Tabada: 45 seconds each interval, 2 seconds between Round 1: Burpees, mountain climbers, jump lunges, flutter kicks, x jacks, ski abs, speed skaters, v sits, merkins, plank to pushups baseline to baseline runs: 30/ 20/ 10 interval ( jog, run, sprint) Round 2 tabada Interval run … Continue reading Post Mudder 2018

30-20-10 runs!

42 degrees, light breeze -warmups: SSH, x jacks -jog around upper loop - tabada circuit: (40 second exercise/ 10 second test) lunge jumps, merkins, burpees, flutter kicks, box jumps, ski abs, speed skaters, plank to push-up, Carolina dry docks - air press cool down -basketball court sprints, baseline to baseline (30 second jog, 20 second … Continue reading 30-20-10 runs!

6 rounds of knockout

37, clear skies -warmup lap around upper track -introduce Tabata style high intensity circuit:  6 cycles of the following: (No rest between exercises) burpees 20 sec, right arm plank 20 sec, punches 40 sec burpees 20 sec, merkins 20 sec, overhead punches 40 sec burpees 20 sec, left arm plank 20 sec, punches 40 sec … Continue reading 6 rounds of knockout