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

Boyant Hill’s Revenge

8/3 Backblast Reeves Park, Phoenixville 3 Hims for preruck (Tuck, Hops, Voss) 13 Pax showed up for the beat down on Boyant Hill. One new FNG -welcome "IC". Conditions 70 degrees and humid - perfect for sweating. Mosey to American Legion parking lot for warm up. Arm circles (15)       Can some please teach … Continue reading Boyant Hill’s Revenge

Apollo 11 Blast Off

2 HIM for the 3.2 PreRuck around Phoenixville (Tuck and Hops) Conditions: 80F, SUPER Humid, Thick Air Disclaimer Warm Up: -Grass Grabbers x20 IC -IW's x15 IC -Peter Parkers x15 IC -Parker Peters x15 IC Thang: -Reminded the PAX about the 50th anniversary of the Lunar Landing today, so we will be taking a field … Continue reading Apollo 11 Blast Off

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

One more charge up Boyant Hill….

4 PAX for the 3 mile Pre-Ruck around Phoenixville Conditions: Humid, 54 F, Cloudy Disclaimer Warm Up: -Abe Vigodas IC x15 -Parker Peters IC x25 -IW's IC x25 -SSH's IC x20 Thang: -Mosey to Boyant Hill -Jacob's Ladder up the hill for increasing Jump Squats x7 (Total distance ~1.5 miles)...planking for the 6 -Mosey to … Continue reading One more charge up Boyant Hill….

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

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?