Virgin Q
Standard fare of merkins, dry docks, flutter kicks, people’s chair with run in between each exercise. Last 15 minutes was crab soccer and bear-crawl handball. Good times!
OldLV
“Good things” Come in Groups of 3
Disclaimer, Matt Foley is actually a professional trainer, but you are still responsible for your own health and well being during this workout. Mosey to baseball field Strange stretching, something about touching the sand or building sand castles on the beach IW IC x 15 Groups of three 1 run around park 1 air squats …
Dropping B.O.M.B.S
A lot of pre-workout mumble chatter via text to hype up this mornings workout. It is always exciting to welcome new guys to the PAX especially when their is a dozen other guys of all ability levels and ages. DISCLAIMER: Only men over the age of 18 can participate in the workout and accept this …
15 min of pain – 30 min of fun
60 seconds of max effort then change to another exercise for the same. Do it for 15 minutes. No break. Alternated with legs, chest, abs. Then 30 minutes of soccer. Penalty for out-of-bounds or being scored on was merkins.
Dr. Seuss’ 50th
Saturday, June 23, 2018 – coVQ by Amnesia Lady Glittersparkles was in attendance for Dr. Seuss’ 50th workout. Also a welcome back Kotter to Rockstar. Disclaimer was read and accepted by all. Warm-up: jogging, shuffling, skipping, karaoke, high knees, butt kickers in the parking lot. Also SSH, Vigodas, grass pickers, huggy bears, Morroccan sun gods, …
Soggy Slog
23-Jun-2018 Four PAX swallowed the DRP this morning and demonstrated that they have been taken by the F3 insanity as they posted to the Grill in the rain. Even YHC found it hard to vacate the fartsack as the rain outside tried to seduce me into pulling the blanket up, rolling over, and drifting back …
Block-a-rama II
21-Jun-2018 After Q’ing the block-a-rama workout at the Grill last Saturday, YHC decided to take it on the road, loaded up my prius with 9 Concrete Masonry Units (CMU)s, and headed to the Trojan to share the joy of concrete with the Upper Macungie PAX. The prius was riding a bit low and the gas …
Block-a-rama
16-Jun-2018 Three PAX posted to the Grill on this glorious June morning for mutual pain and encouragement. The disclaimer was mentioned briefly but that was due to significant mumblechatter that was deemed more important at the time. Mosey to the end of the street for warm-a-rama: Sun Gods, Abe Vigoda, Goofball, Grass Pickers, Carolina Dry …
Off and Running
09-Jun-2018 YHC was introduced to F3 less than a year ago at the Beehive and the Trojan and later added the Swamp to my schedule. I was hooked and have been posting to the workouts regularly ever since. I soon had a burning desire to share the gift of F3 by starting an new AO …
Traveling the four corners of …
Of the 5 PAX that participated in the workout 2 were on time. We start at 6:30 on Saturday morning gentleman! Disclaimer given. Warm-O-Rama Using the parking lot we traveled back and forth. Round 1 – sprint Round 2 – high knees Round 3 – butt kickers Round 4 – lunge with a twist 30 …