Rising Tide

32 degrees with 10 mph wind is enough to raise some tides.  With the wind in our back and in our face we embarked on a run to get faster, stronger, and healthier. Disclaimer – given and accepted Warmarama – 4 minutes of dynamic stretches The Thang – Q picks a point ahead (i.e. 3rd …

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Bearmuda Triangle at Indian Valley

Conditions:Cold, 28F, Clear Disclaimer  Warm Up:  -Arm Circles x10 IC -Circle Arms x 10 IC -Grass Grabbers x10 IC -Abe Vagoda’s x10 IC -SSH’s x15 IC -Dial Up Stretch -Mosey 1 mile around the park and then back to the baseball diamond. Sudden changes interspersed of burpees and squats. Thang: -Bearmuda Triangle! Each cone increased …

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Push, Pull, Run Ladder

Windy cold morning. Warmed up fast. 10,20, 30,20,10 of pull ups, swing pulls, and Merkins. (Pull ups to fail) with three running loops of different length interspersed.

Metabolic Burner

Conditions: It was a cool, sunny and dewey start to the beatdown at the Grill in beautiful Hamburg. YHC celebrated his 1yr anniversary of F3 on this day and wanted to guest Q at the place where it all started for him. YHC was also late by one minute to the circle, which meant all PAX …

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Getting my feet wet at the Pond

6 men posted in the rain for my first Q at the Pond.Warmup:Stretches,Abe Vigodas,grass pickers, monkey humpers, motivators, mountain climbers, peter parkers, world’s greatest stretch.The Thang, Blimps with jog,high knees,butt kickers,side shuffels, kareoke, burpees,lunges, imperial walkers, motivators,plank jacks,squats.Jog to pavilion,declines,dips, motivator Jog to the BB court, overhead claps,arm circles,seal laps, motivators.Jog to the stage,balls to …

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Smoked by the Bear

11 men showed up for a bear of a beat down. We started out the warmarama with some Abe Vagodas Grass Pickers, Plank jacks, moroccan sun gods, Side straddle hops, and calf stretches The Thang – Pax bear crawled in a line. The last Pax ran to the front after doing a Burpee. Then he yelled …

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Just Keep Moving

First time Q’ing and I survived!! Workout was a 30min AMRAP (partner workout) of 5 pullups, 10 Merkins, 15 sit-ups. You and your partner can split the work however you want. 5 Burpees at every 1:30. Then we finished off the morning with a 4 min plank switching positions every 30 sec.

Fast Break

Warm up SS hops, Abe Vagotas, Grass pickers, Merkins, Imperial Walkers, Huggy Bears, streching OYO Moseyed to 3/4 of a mile to the other park. The Thang “ motivators to 5. Went to the basketball ball court with a coupon ( a basketball) went up and down the court with each basket/ end of court …

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Motivation

Perfect November morning,just cool enough,15 pax posted ranging in age from 8 to 70.Warmup following pledge of allegiance consisted of 2laps around parking lot.Then several stretches followed by Abe Vigodas,grass pickers, mountain climbers, Peter Parker’s monkey humpers,down from 5 motivators.Next blimps consisting of burpees,jog, lunges,high knees, imperial walkers,butt kickers,side shuffels, motivators,side shuffles,plank jacks,kareoke,squats.Next a short …

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Trojan Lab Rats

Conditions: ~ 38 degrees, crisp and clear 6 PAX donated their bodies to science as they submitted to Beaker’s experiment. Warm-a-rama: mosey around the loop, Arm Circles, Huggy Bears, Abe Vigoda, Grass Pickers, Goofballs, Plank Jacks, Best Stretch Ever, Mountain Climbers Trial 1: 10 rounds of 5 Merkins/ 5 Squats 8 rounds of 5 Superman/ …

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F3 Lehigh Valley