We were privileged to have Uptown Girl bring his Tabala and Coupon to Q the workout this morning, especially since a few of us did not have a clue what that was. Be that as it may, we hit it up at 5:30 sharp, no longer in the gloom at that hour. 63 degrees and …
06-Jun-2019 Conditions: Low 60s, sunny As YHC pulled into the Trojan, Long Haul was in his usual spot, dependably early but there was another man stretching in the pavilion. I did a double take, was that Rock Star?!? I haven’t seen him in over a year and a half! Welcome back Rock Star!!! More cars …
Warm up jogged about 200 yards SS hops, Abe Vagotas, imperial walkers in cadence. The Thang “ we ran about 3.7 miles. Throughout the run we counted down from 10 to 1 . During the count down we sprinted until we got to the number one then resumed our jogging.. finished with a walk ( …
Warm up Mosey around the park circle and stopped at the flagpole. SS Hops, Monkey humpers, grass pickers, Carolina dry docks, murkins, mountain climbers in cadence followed by arm circles and we held planking’s variations for 2 minutes moseyed back to the starting point. The Thang “ Four sections of the Circle in the park. …
Saturday, June 1, 2019 I am so close not to writing this backblast, but I know the Spike from Valley Forge reads all of our backblasts for ideas. 0530 – 6 pax joined in the non-gloom for a 45 minute ruck up 10th street hill. Awesome workout with 20lb sack on. 0630 – YHC took …
01-Jun-2019 Conditions: low 60’s; sunny After being away last weekend I was looking forward to getting back to the Grill and was anticipating a good turnout. I had heard good things about Ringworm’s VQ which apparently was quite the beatdown with a lot of chatter about merkins up and down the stairs. Cars started rolling …
Not only was the sun just coming up at 5:30, but it was also visible! 62 degrees, clear blue sky, but still damp from yesterday. Disclaimer agreed upon, we jumped on it. Great to see Dial Up, Iacocca was fartsacking this morning. Dropbox? Warmorama (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, (IC) Merkins, Mountain …
Disclaimer given,Warmarama:neck circles,arm circles, trunk circles,side straddle hops, merkins,Abe vigodas, cotton pickers,calf stretch,motivators. Thang:Mosey up the “hill”,10 burpees,20 lbcs in cadence,30 squats…snake run back to start.Three rounds of Hindenburg with squats,lunges,sprints,side shuffle with various coupons including blocks, weights and …
What a weekend to celebrate the 1 year anniversary of F3 VF and to honor those making the ultimate sacrifice to preserve our freedom. 8 PAX for 3.5 mile pre-ruck through P-ville followed by 32 PAX for the 90 minute suckfest with Qs by Side Effects, Boyant, Flipper, and Spike COT/history lesson. In attendance were …
Memorial Day Murph 0920 Crossfit Threefold Coopersburg PA, 18106 Disclaimer- signed off and given by Crossfit gym owners. Warmarama – oyo stretch out and claim a pull up bar and marker board to track your reps. The Thang Pick the best strategy for your Fitness level to split up the reps. Modify up with a …