OldLV68 degrees this morning, mild, little wind. Dark when the 4 of us started. Mani handled the warm up, then YHC took the workout. We had one FNG, discussed and agreed on the disclaimer, and hit it. Warm Up Grass Pickers, Neck stretches, Trunk Roll, Broadway Hops (?), Abe Vigodas, Merkins, Mountain Climbers, Parker Peters …
Warm up 15 Burpees OYO. SS hops, M .Sun gods, Abe Vagotas, Murkins, Mountain climbers, and Imperial Walkers in cadence. Mosey to the other side of the pool to the basketball court. The “Thang” 20 monkey humpers in Cadence Assending Murkins. (Bear crawled across the court after 1 Murkin then did 2 murkins, bear …
F3 Valley Forge @ Blast Furnace Reeves Park, Phoenixville PA – Saturday 09/28/2019 Conditions : 61F and clear, beautiful morning! Nice and cool Q : Boyant Pre-Run : 1 PAX (5 miles) PAX # : 11 PAX for workout Disclaimer was given, followed by a brief warmup. The PAX met on the Phoenixville High School …
The final installment of the F3 IronPax Challenge is complete. Here is what we did: X-Man 47:59 Ranger 49:40 Dial Up 49:47 Flame 45:33 Dr. Seuss 50:30 Long Haul 45:30 Shirley 49:50 Lucky Punk 50:30 Uptown Girl 44:55
We were up bright and early in the Lancaster County gloom, bringing three fng’s to the workout. We met at 6 a.m. in front of the Oakwood Lodge at the hilly Black Rock Retreat Center. Downsize handled the warm-up and Mani brought the beatdown, taking our time as we introduced the noobs to F3 and …
Tuesday, 17-Sep-2019 4 PAX posted for a clear predawn workout at the Grill. Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Hillbillies, Alabama Ass-Kicker, Peter Parker, Plank Jacks, Cobra/Downward Dog The Thang: Wind Sprints – jog/run/sprint up Franklin street ~ 50 yards each; mosey back to start (3 rounds) Escalator · 10 Burpees · 20 Star …
Disclaimer given,brief discussion about Troy,as for 45 minutes we are Trojan warriors. Warmarama:SSH,Abe vigodas,grass pickers,imperial walkers,plank jacks, mountain climbers,sun God’s,neck rolls,trunk rolls. The Thang:Run was broken into 8 unequal …
Four “gentlemen” (and I use the term loosely) showed up for a Merry-go-round workout this morning at the Blast Furnace. Moseyed round to the Amphitheater Followed by Leg Stretches with/Side Scuffle Light warm-up with Arm Circles, Toy Soldiers and Grass Pickers Merry-go-Round 10 Merkens; 20 Bench Squats; 30 LBCs; 40 Step ups Then run around statue …
In the F3 Lexicon you will find the term Starsky. The act of Fartsacking a Workout while still Posting for Coffeeteria. Starsky was from the popular 1970’s TV sitcom Starsky & Hutch. Since I haven’t watched the series, I can only imagine Starsky was frequently late for things. Wikapedia tells us Starsky was a dark-haired, …
Warm-up was arm circles, Huggy bears, ghetto standing lower back stretch, and some grass Pickers, and we did a plank position calf stretch followed by some are burgers, plank Jack’s followed by a mosey The Thang…. started off with some harder polls Max then help with five more then around of 10 rose on the …