F3 Longest Winner Contest

In contrast to Biggest Loser weight loss competition, this contest is designed with achieving your goal quickly and maintaining it for the longest period of time.  In F3 fashion this event is open to all men and is designed to be equally challenging and rewarding to everyone participating. Rules For Participation: All interested must register … Continue reading F3 Longest Winner Contest

Meatloaf’s Massacre

F3 IronPax Challenge Week 2 4 Rounds for Time (Elapsed time scoring) Round 1: 10 Manmakers20 Overhead Presses30 KB Swings40 Goblet Squats50 Incline Block Merkins*1600 meter run Rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 … Continue reading Meatloaf’s Massacre

44 Special

Saturday, September 7, 2019 happens to be the birth of F3 Catasauqua (The Ranch) and the 44th birthday of YHC.  Dropbox picked a beautiful park and day to start this AO.  While I had hoped to have Lucky Punk with me this morning and pushing the envelope to get to the workout before 0630, it … Continue reading 44 Special

Looking for cones in the dark.

Disclaimer given, Warmarama was Side straddle hops,Abe vigodas,merkins,grass pickers, Peter Parker's, overhead claps.Next a short mosey around the loop and up the drive in search of the first cone to start our suicides.After eventually finding the cone in the dark we started.Ten burpees,ten merkins,ten big boy sit ups,ten squats Then run out and back to … Continue reading Looking for cones in the dark.

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

Dysfunctional frisbee workout

5 principles and disclaimer given and accepted wor mosey, high knees, buttkickers, stretching, Abe vigados, grass pickers, short Indian run the thang yhc brought a frisbee for end of summer beat down. Circled up and passed to the pax across from you. A completion would be half number of exercises that time. Initially we thought no … Continue reading Dysfunctional frisbee workout

Signs, Signs. Everywhere there’s Signs!

Warm-A-Rama Across the parking lot and back Jog High Knees Butt Kickers Lunge with a twist halfway across the parking lot SSH x 15 ic Abe Vagoda x 10 ic Plank Side Plank with a butt slap x10 ic Peter Parkers Side Plank with a butt slap x10 ic other side Grass Pickers x 10 … Continue reading Signs, Signs. Everywhere there’s Signs!

Iron Pax Week Zero – The Loredo

IRONPAX Challenge : All of September : "Each week during September, a new workout will be announced on Twitter which will be completed during the following week.  After completing the workout, the pax will enter his score at F3Greenwood.com "  - PRE-REGISTER via that same link.  See here for initial video of IronPax 2019, the challenge for this week, … Continue reading Iron Pax Week Zero – The Loredo

Bermuda Triangle

Beautiful morning, disclaimer accepted verbally. Warm up: OYO - 5 reps, open the gate.  IC, 10-20 reps, imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, overhead claps, Moroccan sun gods, goof balls, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers. Running: 10 reps 30- 30-30s. The Thang: Bermuda triangle: Station 1 -arms.  Station … Continue reading Bermuda Triangle

Upside Down Sunrise

Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions.  I borrowed the thang from F3 Chicago. Started with the disclaimer and rolled into the warm-up. Warm-Up: Side Straddle Hops: 12 count IC Grass Pickers: 12 count IC Sun Gods: 12 count IC Monkey Humpers: … Continue reading Upside Down Sunrise

PHT

Beautiful morning; disclaimer verbally accepted by all. Warm -up: OYO - 5x open the gate.  IC - 10-20 reps, imperial walkers, toy soldiers, Abe Vigodas, grass pickers, monkey humpers, overhead claps, Moroccan night clubs, SSH, Peter Parkers and lunges. One mile Indian run. The Thang: Positive Habit Transfer (PHT). PAX lined up at one end … Continue reading PHT

Somebody Stole Rack Weights from the Gym

Warm ups Arm circles, Huggie bears, shoulder stretch, behind the back shoulder stretch, touch your toes Jog in place, side straddle hops The Thang Everyone picks up a universal machine weight. Mosey to basketball court w weight and basketball. One guy has to shoot hoops on both ends of the court while the other guys … Continue reading Somebody Stole Rack Weights from the Gym

Round Robin Smoke Fest

A warm welcome to our FNG and Beaker.  Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley.  Since joining us he's continued his High Impact lifestyle by starting a group in Hamburg PA.  So along with him, Dr. Seuss, Open House, and YHC we have all brought something to … Continue reading Round Robin Smoke Fest

A day at the Beach

Sunny, 70's. Disclaimer verbally accepted by all. Warm-up on the sand infield. IC -15 reps. imperial walkers, toy soldiers, side lunge, overhead claps, Merkins, Parker Peters, mountain climbers, donkey kicks. Mosey: Indian run around the park to playground. At playground: 4 groups of three. One group at each station.  Station 1: pull-ups. Station 2: tucks.  … Continue reading A day at the Beach

Hip program

Shovel flag planted on a beautiful morning. Disclaimer verbally accepted. Mosey to park entrance. Along the way: butt kickers, high knees, side shuffle, bending, skipping and backwards jogging. Warm - up: IC to 15: imperial walkers, toy soldiers, lunges, grass pickers, Vigodas, SSH, Merkins, Parker Peters, mountain climbers, donkey kicks. 0.0 walk to playground.  Runners … Continue reading Hip program

Dirty Harry

  Intro:any new guy Short- Not a professional Modified needed You assume all the risk It assist is needed If you accept these risk strategies Aye Let’s mossy Warmarama- 10 minutes SSH-12 Jumping jacks-lpb Monkey humpers-12 Squats-10 Alabama ass kicker-10 Side lunges-10 Ww2 sit-ups-10 Prom dates-10 Playground- Wheel barrel Broad jump burpees Broken wheel barrel … Continue reading Dirty Harry

Beaker’s Birthday Beat-down

18-Jul-2019 Conditions: mid-70s, damp, 100% humidity 8 PAX joined YHC to celebrate my 55th birthday.  F3 is a gift that keeps on giving so YHC thought it would be good to share by doing a 55-themed workout. Mosey to the side parking lot for Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Good Mornings, Side Squats, Best … Continue reading Beaker’s Birthday Beat-down

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