Post Spartan Spar

With many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, … Continue reading Post Spartan Spar

Summer School

Disclaimer accepted verbally. Mosey with side shuffle, high knees, butt kickers, bending, skipping, and karaoke. Warm -up: IC to 11 in honor of 7/11 day, (no free slushies here). Imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, donkey kicks. 1/2 lap Indian run around … Continue reading Summer School

Deconstructed Motivator/Squat/Merkin Beatdown

We started with a warm up of huggy bears, sun gods,  plank jacks,  mountain climbers, shoulder taps, and a mosey. The Thang Deconstructed motivators.....10 count motivators then 10 squats, a short mosey and 10 merkins with a plank till the six 9 count motivators 10 squats, short mosey,  10 merkins plank till the 6 8 … Continue reading Deconstructed Motivator/Squat/Merkin Beatdown

Dirty Hary 1.0

The weather was hot and miserable.  The VQ (Lucky Punk) mailed in this workout to YHC, something about a trip to New York he couldn't reschedule.  Three PAX (Quadzilla, Boots, and YHC) showed at 0530 for a 3 mile Ruck up 10th Street Hill.  Some of us (YHC) walked with no sack, because of back … Continue reading Dirty Hary 1.0

Uptown Beatdown

It was a beautiful 60 degrees in Macungie. The packs was nervous because YHC was taking so long to unload the car with all the coupons. (55lb bucket, two cinder blocks, 20lb weight vest, 55lb dumbbells) DISCLAIMER - not a professional, modify suggestions to your Fitness level, you assume all risks.  State "aye" if you … Continue reading Uptown Beatdown

Happy Birthday America

1776 Beatdown 2019 Happy Birthday America   Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 miles) 100 Merkins 100 Overhead Claps 100 LBCs 100 Dips 100 Moroccan Nightclubs 100 Leg Scissors 100 Pullups 100 Stepups 100 Squats 100 American Hammers 100 Mountain Climbers 100 Plank Shoulder Taps 100 Plank … Continue reading Happy Birthday America

take cover

Rained...a lot...the entire workout. So we kept under the pavilion for the workout. WOR huggie bear, arm circles, best stretch ever, IC - ssh, seal jacks, abe vigado, grasspickers, mountain climbers, plank jacks, merkins, prom dates and single foot prom dates The thang Inch worm length of pavilion - 10 dry docks IC; inch warm … Continue reading take cover

Backblast from Tues 28th….Ring around the gazebo

We started out with a little bit of Memorial Day picnic  Recovery by doing a pick-your-own round of stretching including calf stretches, hamstring stretches, downward dog stretch, cobra, and a lower back stretch. Next the warm-up of sun gods in Cadence, grass Pickers, Abe Vigoda, plank jacks, and a Mosey, The Thang we did stations … Continue reading Backblast from Tues 28th….Ring around the gazebo

D-Motivaters

We started out with a warm up of some arm circles forward and reverse 10 each, 10 Huggy Bear's on your own, 10 grass Pickers in Cadence, 10 Abe Vigoda is in Cadence, 15 shoulder Taps In Cadence and 15 plank Jacks in Cadence. Then we went for a short Mosey. For the main event..... … Continue reading D-Motivaters

Twice the trust at the Hive

Disclaimer given,Warmara:neckrolls,trunk rolls,arm rolls,arm circles,Abe vigodas, cotton pickers,merkins,left plank,right plank,calf stretch,side straddle hops.                                           The Thang,we did a cot after the ruck to include our fng, Quadzilla,named for his quadruplet 3 year olds.We we're all in … Continue reading Twice the trust at the Hive

Timmy Ho Serves up Merlot

06-Jun-2019 Conditions: Low 60s, sunny As YHC pulled into the Trojan, Long Haul was in his usual spot, dependably early but there was another man stretching in the pavilion.  I did a double take, was that Rock Star?!?  I haven't seen him in over a year and a half!  Welcome back Rock Star!!! More cars … Continue reading Timmy Ho Serves up Merlot

Winter in Georgia

Warm up Mosey  around the park circle and stopped at the flagpole. SS Hops, Monkey humpers, grass pickers, Carolina dry docks, murkins, mountain climbers in cadence followed by arm circles and we held planking’s variations for 2 minutes moseyed back to the starting point. The Thang “ Four sections of the Circle in the park. … Continue reading Winter in Georgia

Coupon Saturday

Saturday, June 1, 2019 I am so close not to writing this backblast, but I know the Spike from Valley Forge reads all of our backblasts for ideas. 0530 - 6 pax joined in the non-gloom for a 45 minute ruck up 10th street hill.  Awesome workout with 20lb sack on. 0630  - YHC took … Continue reading Coupon Saturday

Farttrunking Wilson makes a late appearance at the Trojan.

Disclaimer given,Warmarama:neck circles,arm circles, trunk circles,side straddle hops, merkins,Abe vigodas, cotton pickers,calf stretch,motivators.                                   Thang:Mosey up the "hill",10 burpees,20 lbcs in cadence,30 squats...snake run back to start.Three rounds of Hindenburg with squats,lunges,sprints,side shuffle with various coupons including blocks, weights and … Continue reading Farttrunking Wilson makes a late appearance at the Trojan.

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

Get up and go

Warm up 3 laps around the parking lot ( jogging the length and sprinting the width., ran to the end of the parking lot and Bear crawled to the flagpole. SS Hops,  Abe Vagotas,  grass pickers,  murkins,  mountain climbers, LBCs,  all in cadence. Arm circles forward and backwards OYO ten count... mosey to the runway … Continue reading Get up and go