OldLV

Hoosier’s Birthday Bash

The Pax were pleasantly surprised by Hoosier, a visiting F3 brother from Greensboro, NC who postd. The LV trio of Uptown Girl, Beaker and Neon were happy for the company. At the end of the workout Hoosier shared that it was his birthday and although the Pax didn’t have a cake (except 10 crab cakes in cadence) with …

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Jan 31 Cross fit hero

  Jan 31 Warmarama Broad jump down parking lot, jog back x 3 mosey to bandshell Burpee Tabada: amrap burpees 20 seconds…10 sec rest..repeat for 4 minutes Mosey to pavilion CrossFit hero: 20 mins, as many rounds as possible….5 pull-ups, 10 push- 15 Squats COT

post Super Bowl burner

3 fearless PAX posted to celebrate the Eagles win F3 style…icy roads/ trail so stuck inside pavilion warmarama Dora 1-2-3 Round 1 pax 1:  bear crawl down, crawl bear back pax 2: works toward cumulative 100 burpees…flapjack when pax 1 returns round 2 pax 1:  lunge walk down, broad jump back pax 2:  cumulative 200 …

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Juarez valley on ice

28 degrees, started to snow at end

Warmarama:  SSH, sprints down parking lot and back/ 20 burpees….down and back/ 10 burpees…down and back/ 5 burpees

mosey to bandshell for…

Ring of Fire: Everyone starts with SSH, then Q does 1burpee, starts Mountain Climbers, next guy clockwise does one burpee, starts MCs..once everyone is
Doing mountain climbers, Q does burpees and starts next
1.) SSH 2.) Mountain Climbers 3.) High Knees 4.) Imp. Squat walker 5.) Butt Kickers 6.) SSH

String of Pearls: Run around track, stopping periodically to do 10 merkins, 15 squats, 20 LBCs….finishing back at bandshell

Juarez Valley Method: (Merkins) 1. 20 reps rest 2. 1 rep rest 3. 19 reps 4. 2 reps 5. 18 reps…. 20.10 reps (see rep breakdown below).  Did reg merkins odd rounds and diamonds even rounds
1. 20
2. 1
3. 19
4. 2
5. 18
6. 3
7. 17
8. 4
9. 16
10. 5
11. 15
12. 6
13. 14
14. 7
15. 13
16. 8
17. 12
18. 9
19. 11
20. 10

COR, NOR, COT

finished with some post-COT pull-ups on way back to parking lot

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No Regrets Blackjack

Seven men showed at a special workout location this morning. We moved the workout to Faith Church because they were hosting the Men with No Regrets conference simulcast. Much was done and said at the conference that will effect my future but one thing that echoes in my heart touched very close to home. One …

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Super Bowl Circuit

Super Bowl Circuits Warmup 15 Side straddle hops in cadence 10 X Jacks in cadence 15 Monkey Humpers in cadence 20 Moroccan Night Clubs Parking Lot Circuit – Sprint up/karaoke back x3 (merkins for 6) – High knees up/quick feet back 10ct juke left, 10ct juke right, repeat. X3 (merkins for 6) – Bear crawl …

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Beat the Q or Endure Burpees

Warmup with hill sprints and merkins. Then, “beat the Q” with the addition that if the Q was beaten by anyone then it was 10 burpees to the Q.  Anyone that did not beat the Q got 5 burpees.  Lots of fun!

Burpee 1.5

Warm Up SSH, Abe Vigoda, Monkey Humpers, Grass Pickers, Mountain Climbers, Arm Circles, Merkins The Thang The Burpee Mile and a Half Q thought he was brilliant to discover the Burpee Mile only to find out in a last minute check of the week’s backblasts that it had just been done.  Not to be out …

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Steps Up !

YHC rolled into the Trojan at 5:29am due to a toilet bowl headlock and someone who decided early mornings are the best time for  leisurely driving on the Lone Lane!  Mother nature greeted the PAX with real feel temperatures of 16 degrees. Disclosure – men only, rotational lead, outdoors, CoT, be careful, modify, and we …

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“My Wife’s Workout”

The “Scientific Seven Minute Workout.”  Involves 12 exercises (Jacks, Wall sit, Merkin, V sit, Step up, Squat, Dips, Plank, High knees, Lunges, Merkin w alternating arm rotation, Side plank) for 30 seconds each at max effort followed by a 10 second rest.  We did it.  Then we did it for 60 seconds.  Then again at 30 seconds.  Fun.

F3 Lehigh Valley