Disclaimer given along with brief history of UpperMacungie and Lone Lane Park.Brief Bio of our founders,Dredd and OBT.Warmup:Kasey Kasomes,neck and trunk rolls,3 motivators,merkins,plank jacks, mountain climbers.4 motivators,Lvcs, flutter kicks, big…
Iron PAX Week 3 – modified for weather. 4 rounds of 20 overhead presses, 10 burpees, 20 curls, 10 v-ups, 20 weighted squats, 10 man-makers, 400 meter
Nice turnout and not bad weather at the Trojan. It was threatening to rain all workout but only had a little drizzle and distant lightning. Workout name was stolen from…
Quote from the movie 300 ”you will not enjoy this. This will not be over quickly” pullups, merkin, planks, deep squats, cinder block crunches etc all to timed music. most…
Disclaimer verbally accepted by all. Warm-up: IC X 10-15. Overhead claps, Michael Phelps, toy soldiers, hill Billys, imperial walkers, Abe Vigodas, grass pickers, monkey humpers, Peter Parkers, Freddie Mercury. Mosey…
Eight PAX gathered in the pre-dawn gloom for YHC’s latest beatdown/discussion of the ‘Hateful Eight’ – the 8 ubiquitous seed oils that are stunting the health and immune systems of…
12 pax out in the gloom on a muggy 72 deg F day at the Swamp. 4 pax out for the Early Birrrrd Special. Disclaimer: Welcome to F3 the Swamp…
10 Men – Swamp Rats assembled in the mussy gloom. Started with a Black Racer Indian Run. Next 1 rounds of swamp inspired exercises: S, side straddle hops; W, WWII’s;…
5 HIM Pax out for a Trojan Beatdown. Disclaimer given and accepted. Warm up: SSH, arm circles Fwd, Arm circles backward, toy soldiers, shoulder taps, merkens, worlds greatest stretch. BLIMPS…
Gave disclaimer and shared philosophy of beatdown- slow and hard! Warmarama: Neck Rolls 10x each way oyo, Air Chair- Al Gore style- 10 count each PAX around circle, Huggy bears…