OldLVWith many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, …
13-Jul-2019 Conditions: upper 60’s and sunny. We continued to try to stay in sync with the Q Source so we covered two Q points during this workout: King: The daily discipline of physically training the body; 1Cor 9:25 “Everyone who competes in the games goes into strict training. They do it to get a crown …
Special thank you to our paparazzi Dr. Seuss for all of the stalker photos.
Saturday July 13, 2019, Reeves Park, Phoenixville – Blast Furnace Q : Flipper Conditions : 64 and partly cloudy, lower humidity 2 PAX Posted for a morning pre-ruck 11 PAX Posted for a Flipper beatdown workout Disclaimer was given, with assistance from multiple PAX with reminders to modify as needed! Mosey around Reeves Park (0.5 …
F3 Boot Camp Workout – Thursday July 11, 2019 Blast Furnace, Reeves Park, Phoenixville, PA Conditions : 72 and humid, partly sunny Q : Spike Beatdown : 4 PAX posted Disclaimer was given. First, let me say that YHC borrowed this workout from a few backblasts posted in Memphis and Dallas. People DO read your …
Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) …
Disclaimer accepted verbally. Mosey with side shuffle, high knees, butt kickers, bending, skipping, and karaoke. Warm -up: IC to 11 in honor of 7/11 day, (no free slushies here). Imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, donkey kicks. 1/2 lap Indian run around …
We started with a warm up of huggy bears, sun gods, plank jacks, mountain climbers, shoulder taps, and a mosey. The Thang Deconstructed motivators…..10 count motivators then 10 squats, a short mosey and 10 merkins with a plank till the six 9 count motivators 10 squats, short mosey, 10 merkins plank till the 6 8 …
8 PAX showed up on a hot and HUMID Phoenixville morning to enjoy some of my favorite F3 things! Quick disclaimer then circle up around the flag to warm up: Sun Gods (a fair amount OYO) Imperial Walker x 15 Copperhead Squats x 15 Continue the warmup with an Indian Run around the perimeter of …
The weather was hot and miserable. The VQ (Lucky Punk) mailed in this workout to YHC, something about a trip to New York he couldn’t reschedule. Three PAX (Quadzilla, Boots, and YHC) showed at 0530 for a 3 mile Ruck up 10th Street Hill. Some of us (YHC) walked with no sack, because of back …