It was a blustery Spring day in March! (23rd to be exact). The sun was shining and the excitement was booming inside Macungie Memorial Hall with lots of workout and wellness opportunities to learn and experience at the Workout and Wellness Expo. You probably would not be surprised to know it’s about a 9:1 ratio …
PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30 12 PAX for the beatdown: Disclaimer Warm Up: -Grass Grabbers x11 IC -Parker Peters x15 IC -Parker Peters x15 IC -Imperial Walkers x20 IC Thang: -Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile) -“Bridge over …
Tuesday 3/19/19 The Swamp We started with dealers choice stretches… warm up with a mosey The thang… 4 rounds of dealers choice… head shoulders knees and toes. We started off with upper body and worked our way down with each round with a Mosey in between. Finished with count o Rama, name o Rama prayers …
Started with a brief reading of the scripture Luke9:32 about the transfiguration of Christ and how it relates to our continuing transfirmation to better men which aligns with F3.If you get the man right, you get the world right. Warmara included stretching side straddle hops,Abe vigodas,grass pickers, …
Warm up: marching, (get it? march madness) toy soldiers (more marching), reverse Frankenstein, butt kickers, high knees (double time). Basketball drills – circling the ball around the neck, around the waist, around the knees, around the ankles. Alternating hand catching the basketball between the legs. Knockout. When one PAX gets knocked out he does 10 …
Remember that time in middle school where you wanted to wear shorts yet your mom said it was too cold? Saturday felt just like that… except we all mature-ish should now to know better better to take wind-chill into consideration. 10 PAX showed up for Saturday’s beatdown at the Blast Furnace. The beat down was …
A very respectable group posted on this full-moon Monday morning. Warm up: half-lap around the church to look for the best camera angle to get the full moon in the picture for the Twitter post. IC – imperial walkers, side lunge, grass pickers, Abe Vigodas, calf stretch, hamstring stretch, quad stretch, SSH. Mosey to The …
16-Mar-2019 42 degrees and clear It was great to welcome back two Kotters to the Grill this morning. Pocahontas and Ringworm haven’t been seen since before hunting season last year. They emerged from hibernation to get the blood flowing once again. Day’s Thought: Revelation 21:5 “He who was seated on the throne said “Behold, I …
With warm temperatures and the promise of no running during the workout I expected more Pax to show up. That did not happen. Maybe I scared them away with another promise, “Tons of Fun.” Perhaps they just fartsacked with dreams of kettlebells in their head. Either way you can’t get better in the fartsack. …
WARM UP… SS Hops, grass pickers, Abe Vagotas, neck/ hip rolls OYO , murkins, mountain climbers, SS Hops, Mosey around the outer parking lot. The THANG…. Ran to the bottom of the hill…( dealers choice) each pax picked an exercise, after each exercise we ran to the top of the hill and returned for the …