Wednesday willow run
Warm up. : jog 100 yards to the stop sign. SS hops , trunk rolls, neck rolls, Abe Vagotas. the Thang: ran 3.7 miles up a gradual hill. finished with countarama, NameOrama and Circle of trust.
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Grilled Meatloaf
14-Sep-2019 Four PAX posted for a modified Iron PAX workout. Mosey to basketball court for Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, Seal Jacks, Best Stretch Ever, Slow to Fast Mountain Climbers, Zig Zag Hops, Imperial Walkers Mosey back to shovel flag The Thang: Meatloaf’s Massacre – with a 35-lb cinder block: 10 Manmakers 20 …
F3 Longest Winner Contest
In contrast to Biggest Loser weight loss competition, this contest is designed with achieving your goal quickly and maintaining it for the longest period of time. In F3 fashion this event is open to all men and is designed to be equally challenging and rewarding to everyone participating. Rules For Participation: All interested must register …
Meatloaf’s Massacre
F3 IronPax Challenge Week 2 4 Rounds for Time (Elapsed time scoring) Round 1: 10 Manmakers 20 Overhead Presses 30 KB Swings 40 Goblet Squats 50 Incline Block Merkins *1600 meter run Rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 …
Ten Spot
Saturdays in September mean IronPax for F3 Valley Forge. Week 2 proved to be a brutal test that provided great results. Ten of us wrestled with the coupons, trudged around the track and let the sweat pour out. Ten of us started, ten of us finished. The morning started with the disclaimer and a review …
A Taste of the BRR (Blue Ridge Relay)
YHC traveled back down south last weekend to run the Blue Ridge Relay with 11 buddies from F3 Alpha. It was my second year and I’m definitely hooked from now on. This morning, I wanted to bring some miles and mountains back to PA to share with the fine PAX of Valley Forge. So after …
Then there were two
10-Sep-2019 Conditions: Dry and mild Four PAX arrived in the morning gloom for a mid-week beat-down. Mosey to end of street for Warm-a-rama: Huggy Bears, Sun Gods, Abe Vigoda, Side Squats, Hillbillies, Plank Jacks, Cobra/Downward Dog stretches, Dive bomber Merkins Mosey to basketball court The Thang: Wilt Chamerlains: 100 LBCs, run length of basketball court, …
44 Special
Saturday, September 7, 2019 happens to be the birth of F3 Catasauqua (The Ranch) and the 44th birthday of YHC. Dropbox picked a beautiful park and day to start this AO. While I had hoped to have Lucky Punk with me this morning and pushing the envelope to get to the workout before 0630, it …
Meatloaf Massacre Challenge Practice
Warmarama…. sun gods, arm circles, buggy bears, calve stretch Peter Parker’s, plank jacks and a mosey. The Thang…. we did 2 1/2 rounds of the meatloaf massacre challenge… modified ( 10 man makers, 20 overhead claps, 30 dumbells swings, 40 squats and 50 irkins with no blocks or weights. And did 2 laps around the …
B’s and Bars
07-Sep-2019 Conditions: Sunny and cool (low 50’s) Mosey to end of street for Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, Seal Jacks, Imperial Walkers, Best Stretch Ever, Plank Jacks, Cobra/Downward Dog Mosey back to shovel flag with Butt Kickers, High Knees, touch ground, Side Shuffle The Thang: Killer B’s (3 rounds): Disclaimer — The Grill …