Upside Down Sunrise

Beautiful morning with the fellas as the purple and red sky changed all throughout the workout. Twas Perdy. Perfect conditions.  I borrowed the thang from F3 Chicago. Started with the disclaimer and rolled into the warm-up. Warm-Up: Side Straddle Hops: 12 count IC Grass Pickers: 12 count IC Sun Gods: 12 count IC Monkey Humpers: … Continue reading Upside Down Sunrise

Trail Run to Pulpit Rock

17-Aug-2019 Conditions: low 70s, foggy, damp, very humid A men's breakfast was being held at Blue Rocks Campground so we moved our workout from the Grill to the campground. It is always fun to switch things up a bit. Last week Wichita suggested we try a trail run up to Pulpit Rock from the campground. … Continue reading Trail Run to Pulpit Rock

Somebody Stole Rack Weights from the Gym

Warm ups Arm circles, Huggie bears, shoulder stretch, behind the back shoulder stretch, touch your toes Jog in place, side straddle hops The Thang Everyone picks up a universal machine weight. Mosey to basketball court w weight and basketball. One guy has to shoot hoops on both ends of the court while the other guys … Continue reading Somebody Stole Rack Weights from the Gym

Merkin Madness

13 Aug 2019 The Grill is heating up! This was our third Tuesday morning beat down in a row! Warm-a-rama: Mosey to Volleyball court, threw in some high knees, butt kicks, side shuffles, karaokes, Imperial walkers, Frankensteins. Upon arrival completed SSH, Iron Jacks, Plank Jacks, Peter Parkers, Best Stretch Ever. The Thang: Mosey back to … Continue reading Merkin Madness

Round Robin Smoke Fest

A warm welcome to our FNG and Beaker.  Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley.  Since joining us he's continued his High Impact lifestyle by starting a group in Hamburg PA.  So along with him, Dr. Seuss, Open House, and YHC we have all brought something to … Continue reading Round Robin Smoke Fest

The Grill Gang

06-Aug-2019 Conditions: ~70F; Started dark, blessed to see the sun rise. Started the workout with some joint warmups (ankles, knees, hips, shoulders, elbows & neck) Warm-a-Rama The warm-a-rama consisted of Abe Vigoda, Grass Pickers, Merkins, Mountain Climbers, and Toy Solider. The Thang Mossey to NE corner of park (.25m) Pullups, reverse pullups (on swings) & … Continue reading The Grill Gang

Move!

03-Aug-2019 Conditions: Upper 60's, Mostly sunny, very humid We had a great turnout with 8 PAX.  The Grill is heating up.  We had our first weekday workout this past Tuesday and finally got the PAX plugged in to a GroupMe channel.  I think the mumblechatter on the GroupMe feed influenced the turnout. The disclaimer was … Continue reading Move!

Quarter Pounder and Bear Crawls for breakfast

During some mumble chatter at coffeteria YHC decided to take action and Q a weekday beatdown...a VQ at that! 30-Jul-2019 Conditions: Dark and Humid Warm-up: Flying Sun Gods Sobriety Style, Matt Biondi, Mountain Man Poopers The Thang: Quarter Pounder, holding plank for the 6 at the Starting Line (Sprint to the 25 yards and Do … Continue reading Quarter Pounder and Bear Crawls for breakfast

Hip program

Shovel flag planted on a beautiful morning. Disclaimer verbally accepted. Mosey to park entrance. Along the way: butt kickers, high knees, side shuffle, bending, skipping and backwards jogging. Warm - up: IC to 15: imperial walkers, toy soldiers, lunges, grass pickers, Vigodas, SSH, Merkins, Parker Peters, mountain climbers, donkey kicks. 0.0 walk to playground.  Runners … Continue reading Hip program

Beaker’s Birthday Beat-down

18-Jul-2019 Conditions: mid-70s, damp, 100% humidity 8 PAX joined YHC to celebrate my 55th birthday.  F3 is a gift that keeps on giving so YHC thought it would be good to share by doing a 55-themed workout. Mosey to the side parking lot for Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Good Mornings, Side Squats, Best … Continue reading Beaker’s Birthday Beat-down

Post Spartan Spar

With many of the PAX still licking their wounds from Sunday’s spartan, a thorough beat down was the best way to work the lactic acid from their muscles. Warm-o-rama: mosey, arm circles, monkey humpers, squats, lunges, high knees, butts kicks, side shuffle, and wind sprint back The Thang: hold plank for a series of exercises: plank, plank jacks, … Continue reading Post Spartan Spar

Summer School

Disclaimer accepted verbally. Mosey with side shuffle, high knees, butt kickers, bending, skipping, and karaoke. Warm -up: IC to 11 in honor of 7/11 day, (no free slushies here). Imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, donkey kicks. 1/2 lap Indian run around … Continue reading Summer School

Deconstructed Motivator/Squat/Merkin Beatdown

We started with a warm up of huggy bears, sun gods,  plank jacks,  mountain climbers, shoulder taps, and a mosey. The Thang Deconstructed motivators.....10 count motivators then 10 squats, a short mosey and 10 merkins with a plank till the six 9 count motivators 10 squats, short mosey,  10 merkins plank till the 6 8 … Continue reading Deconstructed Motivator/Squat/Merkin Beatdown

Uptown Beatdown

It was a beautiful 60 degrees in Macungie. The packs was nervous because YHC was taking so long to unload the car with all the coupons. (55lb bucket, two cinder blocks, 20lb weight vest, 55lb dumbbells) DISCLAIMER - not a professional, modify suggestions to your Fitness level, you assume all risks.  State "aye" if you … Continue reading Uptown Beatdown