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

PHT

Beautiful morning; disclaimer verbally accepted by all. Warm -up: OYO - 5x open the gate.  IC - 10-20 reps, imperial walkers, toy soldiers, Abe Vigodas, grass pickers, monkey humpers, overhead claps, Moroccan night clubs, SSH, Peter Parkers and lunges. One mile Indian run. The Thang: Positive Habit Transfer (PHT). PAX lined up at one end … Continue reading PHT

Oh Where Oh Where Could Uptown Girl Be?

10 pax gathered on a beautiful morning.  Bird Hole flew all the way from St. Pete's, FL to catch Uptown Girl, but unfortunately he was MIA today.  He said that Uptown had visited his PAX (as we know Uptown is great at keeping up with the PAX connections).  Bird Hole just wanted to return the … Continue reading Oh Where Oh Where Could Uptown Girl Be?

Form

In the picture is our first exposure to the phenom known as X-Man. We found him at a men's conference pushing the Big Ball. Four men started with a pre-workout Ruck achieving 3.4 miles. I encourage you to join us for the ruck. It is a great way to warm up for the bootcamp workout … Continue reading Form

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

Splashin thru the Swamp

June 18, 2019 Mid 60's, humid, pouring rain. Welcome to my 1st Q. Sitting in my car, waiting for 5:30 to roll around, my thoughts were no one in their right mind is coming out this a.m. in this nasty, pouring rain. Well I was wrong. Totally encouraged by the 9 PAX who showed up … Continue reading Splashin thru the Swamp

D-Motivaters

We started out with a warm up of some arm circles forward and reverse 10 each, 10 Huggy Bear's on your own, 10 grass Pickers in Cadence, 10 Abe Vigoda is in Cadence, 15 shoulder Taps In Cadence and 15 plank Jacks in Cadence. Then we went for a short Mosey. For the main event..... … Continue reading D-Motivaters

Highlights

"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights

Get up and go

Warm up 3 laps around the parking lot ( jogging the length and sprinting the width., ran to the end of the parking lot and Bear crawled to the flagpole. SS Hops,  Abe Vagotas,  grass pickers,  murkins,  mountain climbers, LBCs,  all in cadence. Arm circles forward and backwards OYO ten count... mosey to the runway … Continue reading Get up and go