F3 Valley Forge @ the Blast Furnace Saturday 09/07/2019 Conditions : 57 degrees and clear. Sun rose exactly at 6:35 during warm-up which was a nice treat. Cool and crisp weather, giving us a sense of the season to come. Q : Spike Pre-Ruck : 2 Bootcamp : 12 IronPax Challenge Week 1 Disclaimer was …
58 degrees and clear this morning, the sun officially did not show during the workout. Good to see Iacocca make an appearance. We moseyed our way through a relatively low-key workout, excited more so for Drop Box’s new AO tomorrow, “The Ranch” at Catty Park (Uptown Girl will be handing out the beatdown). Exciting. Please …
Disclaimer given, Warmarama was Side straddle hops,Abe vigodas,merkins,grass pickers, Peter Parker’s, overhead claps.Next a short mosey around the loop and up the drive in search of the first cone to start our suicides.After eventually finding the cone in the dark we started.Ten burpees,ten merkins,ten big boy sit ups,ten squats Then run out and back to …
F3 Valley Forge @ The Blast Furnace Thursday 09/05/2019 Conditions : 68 degrees, and surprisingly dry Q : Tuck 6 PAX showed up in the gloom to get stronger during this beatdown Warmup Mile Mosey, stopping every 1/4 mile for a stretch/exercise SSH x15 IC Grass Pickers x15 IC Abe Vagodas x15 IC Bonnie …
Monday, September 2, 2019 marks the 3 year Manniversary of F3 Lehigh Valley. In February of this year after a cold workout and warm cup of coffee Seinfeld (not pictured) offered up this crazy idea for a workout called a MULE. Not his idea, borrowed from his friends in different region. This kind of workout …
31-Aug-2019 Big day for Hamburg. Preparations for the Hamburger Festival was in full swing as the sleepy town of Hamburg prepared for a crowd of up to 40,000 people. The Grill attracted a more modest number of 6 PAX. YHC had planned to do the Loredo but after hearing the LV guys crying about not …
5 principles and disclaimer given and accepted wor mosey, high knees, buttkickers, stretching, Abe vigados, grass pickers, short Indian run the thang yhc brought a frisbee for end of summer beat down. Circled up and passed to the pax across from you. A completion would be half number of exercises that time. Initially we thought no …
F3 Valley Forge @ The Blast Furnace Saturday 08/31/2019 Conditions : 64 degrees, nice and cool and dry. IronPax Challenge Week 0 Q : Boyant Despite this being a “challenge week,” 2 HIM arrived at 5:30a for a 5 mile preworkout run. YHC wasn’t sure if they were insane, or just gluttons for punishment. Turns …
Warm-A-Rama Across the parking lot and back Jog High Knees Butt Kickers Lunge with a twist halfway across the parking lot SSH x 15 ic Abe Vagoda x 10 ic Plank Side Plank with a butt slap x10 ic Peter Parkers Side Plank with a butt slap x10 ic other side Grass Pickers x 10 …
IRONPAX Challenge : All of September : “Each week during September, a new workout will be announced on Twitter which will be completed during the following week. After completing the workout, the pax will enter his score at F3Greenwood.com ” – PRE-REGISTER via that same link. See here for initial video of IronPax 2019, the challenge for this week, …