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F3 QSource
Are you ready to #accelerate your role as a leader within your home, workplace and community? Would the accountability and encouragement from other #HIMs from F3 Lehigh Valley make a difference in your growth as a leader? If the answer is yes, then you are ready to take the Q Source journey in 2019! …
12 Days ’til Christmas
13-Dec-2018 34 degrees, calm and dry Six PAX arrived in the early morning gloom of the Trojan for some holiday cheer. Just 12 days until Christmas which was apropos for the planned workout. The disclaimer was given and we were off…Mosey one lap around the parking lots. Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humper, Alabama …
Out & Back 3.75
It was a balmy 30 degrees this morning. Absolutely perfect running weather. Calm wind under 4 miles an hour which the conditions pleasant and prefect for steady mumble chatter. Warmarama – 3 to 5 minutes of mostly static stretches with some arm circles, leg swings, trunk twists, and high knees. The Thang – Slow steady …
Big Chill
The mercury stretched to 17 degrees at 5:30 am. Disclaimer was issued and the PAX was off to the races. Warmorama: Mosey, arm circles, sun gods, grass pickers, monkey humpers, goof balls, plank, peter prkers, plank jacks and shoulder taps. The Thang: Circuit workout: mosey, 15 dry docks incadence, 15 pullups, 15 merkins in cadence, …
The Usual Suspects
Monday, 22 degrees Fahrenheit, clear, dry. Disclaimer accepted. Warm-up: IC -SSH, grass pickers, side lunge, Abe Vigodas, Merkins, Peter Parkers, Shoulder taps, mountain climbers, calf stretch. Mosey two laps around building. During Mosey – side shuffle, backwards jog, skipping, butt kickers, high knees, bending to touch ground, and karaoke. Hills: Three 30-30-30’s up the hill …
Q4: Leave right
Today’s theme is the humbling reminder that TODAY we’re all 1 day closer to ‘leaving’ than YESTERDAY! My younger son’s friend lost BOTH grandfathers within a week . . . also, day of workout I failed to make the connection with Pearl Harbor Day that made our theme even more fitting! Warmuparama: OYO: head rotations, big arm …
Saturday surprise
Warm up. Indian run around the perimeter SS hops in cadence , imperial walkers in cadence , lunges OYO 10 each leg 10 murkins in cadence , monkey humpers in cadence , streching OYO for 40 seconds mountain limbers 15 in cadence LBCs 15 in cadence . The THANG!!! Bear crawls 10 yards …
Joy to the World
08-Dec-2018 24 degrees F; dry; no wind 4 PAX + 1 FNG posted to the Grill to experience Joy around the World F3-style. Mosey to end of street Warm-a-rama: Arm Circles, Huggy Bears, Sun Gods, SSH, Grass Pickers, Imperial Walkers, Monkey Humper, Alabama Ass-Kicker, Plank Jacks, Peter Parker, Butt Kickers, High Knees, Frankenstein Our FNG was running …
Bring a Friend
Friday, 32 degrees, clear. Disclaimer verbally accepted by all. Warm-up: IC: SSH, grass pickers, Abe Vigodas, side lunge, imperial walkers, Merkins, Mayweathers, Peter Parkers, mountain climbers, and calf stretch. One minute to stretch anything else. Mosey. Mosey: two laps around church, so 1/2 mile. Along the way: side shuffle, backwards jog, touching the ground, karaoke, …