Monday 11/26, 41 degrees, no rain. Disclaimer verbally accepted by all. Warm up: IC -Abe vigodas, SSH, grass pickers, side lunge, monkey humpers, imperial walkers, Merkins, Mayweathers, Peter Parkers, mountain climbers. One minute of stretching OYO. The Thang: Since so many of the regular attenders missed the Black Friday workout, I thought I’d try it …
Blackjack 21 Warm-A-Rama Moseyed 1/4 mile to other parking lot for the warm up: Neck Rolls x 10 each way Arm Circles x 10 each way Abe Vagodas x 10 ic Grass Pickers x 10 ic Plank ~ 1 minute Merkins x 10 ic Plank ~ 1 minute Mountain Climbers x 10 ic The Thang …
Master Trooper Kevin Connor, Badge number 551.
24-Nov-2018 Several PAX out of town, a few working, some MIA, and two posting to the Grill for a post-Thanksgiving beat down. Teardrop texted he was running late due to locating the shovel flag which YHC inadvertently abandoned at the campground last weekend. Started ~ 10 minutes late. Mosey to the basketball court for warm-a-rama: …
Sat. Nov. 24 @ 9am – Zoom Conference Call Attendees: Uptown Girl (Trojan), Side Effects (VF), Dropbox (Willow Lane), Beaker (Hamburg), Dr. Seuss (Faith), Flame (Bee Hive), Neon (The Swamp) Invited: CSPAN (Philly), Sunspot (Lanco), Bogey (Fleetwood) Purpose: To further the mission of F3 through working together in the PA region. Region Update: In March …
Black Friday. Clear, dry, 19 degrees. Not all Black Friday advertisements live up to the hype. Judging by the mumble chatter at coffeteria, this one did! Disclaimer verbally accepted by all. Warm-up: IC – SSH, Monkey humpers, grass pickers, Abe Vigodas, Merkins, Mayweathers, mountain climbers, Peter Parkers, side lunge. Stretching OYO. Mosey included side shuffle, …
A beautiful autumn morning saw the pax spring out of bed and into the Swamp parking lot. Warmorama: Mosey, fire drill, mosey and then monkey humpers, grass pickers, arm circles, goof balls and side squats. Mosey The thang Circle up: hold plank, dive bomber merkins, plank jacks, shoulder taps, and SSHs. Mosey. Caterpillar up and …
Monday, November 19. Cool, dry, no wind Disclaimer verbally accepted by all. Warm -up: IC – SSH, Grass pickers, Side lunge, Abe Vigodas, Merkins, mountain climbers, and calf stretch. The Thang: Arms and Legs Ladder. Since Thanksgiving is only a few days away, I’ll use an eating metaphor to describe the main workout. Have you …
3 PAX for a pre-ruck around Phoenixville and the main event with 7 PAX for a beatdown in the snow (well more accurately surrounded by snow as YHC steered clear of burpees and crossfit merkins in the snow/mud). The Disclaimer Mosey to the VFW Abe Vigotas (IC) x 24 Sprinklers (IC) x 30 Peter Parkers …
Two Pax traveled to the City of Brotherly Love to show the men of F3 Philly how we do it in F3 Lehigh Valley. We met up with four others in a parking lot, Dos Equis from the first and new Mustard Seed in New Jersey, Carbomb from The Fort, and CSPAN and Lindross from …