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

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!

Highlights

"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights

New Math at the Trojan

Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world's greatest stretch.                          The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute … Continue reading New Math at the Trojan

Daylight savings Saturday

Warm up SS hops, Abe Vagotas, Grass pickers, Murkins, Shoulder taps, mountain climbers, ,followed by 2 laps around the park ending at the pavilion by the back parking lot. the THANG... DIPS/ or Murkins counting off each pax for a count of ten. 4 corners of fun. 3 rounds. Started off as teams at each … Continue reading Daylight savings Saturday

In God’s Bosom

Stretching Arm circles, Huggie Bears, Abe Vigodas 50 Squats to get the blood going on a cold morning! Now that the muscles are warm, Yoga to stretch- Warrior 1, Warrior 2 into a plank, downward Dog, Cobra, plank, Repeat other side. The Thang Mosey to the pavillions: pull ups. Lunge to next pavillion Partner up … Continue reading In God’s Bosom

Push Up Challenge – 2019

Saturday, February 2, 2019 at Faith Church @ Men with No Regrets Conference Dr. Seuss did an amazing job setting up an F3 table fully equipped with 40" SMART TV for viewing of F3 videos and complete with Shovel Flag. Total Push-ups = 851 Total Participants = 13 Age Group Winners: Under 30 - Brian Holahan … Continue reading Push Up Challenge – 2019

#Relentless

Saturday, February 2, 2019 @ 7am Special workout location this weekend moving from the normally scheduled time and place Bee Hive (Emmaus Community Park @ 6:30am) to Faith Church parking lot 7:00am to help increase exposure to F3 as 300 men show up for the annual Men with No Regrets Conference.  Seriously one of the … Continue reading #Relentless

LEADing 219

Happy New Year! Today is January 1, 2019.  The starting temperature for our workout was 52 degrees.  Yes, the year is already off to a great start.  Eleven PAX gathered at the Lehigh Valley Road Runners Club house, planted three shovel flags by 0900 for a special New Years Day workout and CSAUP.  It turns … Continue reading LEADing 219

F3 Lehigh Valley’s State of the Union

Eleven PAX gathered at Brookside Country Club around 7 pm for a end of year fellowship night. I.  OFFICIAL BUSINESS: YHC kicked off the evening with official F3 Business.   We highlighted our successes for 2018 and shared some ideas for 2019. Here is a summary:  Measurement2018 Actual2019 Goal1FNG’s612192New Workout Q’s (VQ’s)9223Log of Fame  (50 workouts)8154Century … Continue reading F3 Lehigh Valley’s State of the Union

12 Days ’til Christmas

13-Dec-2018  34 degrees, calm and dry Six PAX arrived in the early morning gloom of the Trojan for some holiday cheer.  Just 12 days until Christmas which was apropos for the planned workout.  The disclaimer was given and we were off…Mosey one lap around the parking lots. Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humper, Alabama … Continue reading 12 Days ’til Christmas

It will take more than 102 BURPEES to STRENGTHEN you

It was a balmy 35 degrees with a 11 mph wind so in other words it was better than cold.  In the cool of the morning it is easy to stay in the fartsack where it's warm, nobody knows your name, and your weakness matters not.  The sun will rise or the rain will come … Continue reading It will take more than 102 BURPEES to STRENGTHEN you