F3 Valley Forge @ Reeves Park Blast Furnace, Thursday 8/29 @ 5:30AM
Conditions : 60 degrees, dark and gloomy, but dry
Q : Pebbles
PAX : 5
At 05:23AM, YHC and Pebbles were at our AO looking at each other thinking, “Its just going to be the two of us, I guess?” and then in another 7 minutes, Gracie, Retail and Boyant rolled in! Hot dog, we got ourselves a workout!
– Arm Circles IC x20
– Abe Vigodas IC x15
– Mosey around Reeves Park (about halfway, 0.25 miles)
– Along the way we did some additional warm-ups including a “squat and punch” maneuver, not sure what Pebbles called it, pretty sure it isn’t in the Exicon!
The Thang :
Back to our starting area where each PAX picked up their favorite Coupon.
Round 1 with partners :
– 15 Manmakers and 50 mountain climbers with coupons
– while partner did box-jumps-step-ups
– then tug-of-war! 45 seconds where a partner got on each end, leaned back, and used those muscles to pull as hard as they could.
Round 2 with partners :
– 10 manmakers and 50 mountain climbers with coupons
– while partner did box-jump-step-ups
– tug of war for 45 seconds on each side.
Round 3 with partners :
– 10 manmakers and 50 mountain climbers with with coupons
– partner doing box-jump-step-ups
– tug of war for 30 seconds on each side.
30 curls with coupon
30 overhead press with coupon
30 kettle-bell swings with coupon
Final tug-of war for another 45 seconds before moseying back to the flag.
6MOM was more like “2 minutes of Mary,” to make sure we were good on time :
– Freddie Mercury IC x20
– V-Ups IC x10
Counterama : 5
Namerama : no FNGs
YHC mentioned how Ecclesiastes 7:8 says “Finishing is better than starting.” Lets make sure we FINISH whatever we’ve started – at work, at home, at play, and when exercising.
Pebbles mentioned how we need to be able to forgive each other, weather its your kid, your spouse, or a stranger on the street.
Saturday 8/31 – F3 Valley Forge will perform IronPax Week 0 Warmup! Bring a watch.
Monday 9/2 – F3 Valley Forge will be heading to F3 Lehigh Valley for their 3 year Manniversary! Some mumble chatter about how epic it will be!