Dr. Seuss was back at the 'ol stomping grounds to Q a beatdown. Warm up: with Alan Parsons Project "Sirius" music in background, disclaimer verbally accepted. OYO trunk rolls and leg swings. IC - overhead claps, grass pickers, Abe Vigodas, side lunge, reverse lunge, Moroccan night clubs, SSH, Merkins, Mayweathers, Peter Parkers, and mountain climbers. … Continue reading Flashback Friday
It was 41 degrees, clear sky, and no wind. An absolutely perfect gloom for a run from Willow Lane Elementary School at 05:15 this morning. DISCLAIMER - no professionals open to all men, lead in a rotation fashion, modify as needed, be careful, you accept risk by stating AYE! WARMARMA - SSH, Imperial Walkers, Abe … Continue reading Running Out of Time
68 degrees this morning, mild, little wind. Dark when the 4 of us started. Mani handled the warm up, then YHC took the workout. We had one FNG, discussed and agreed on the disclaimer, and hit it. Warm Up Grass Pickers, Neck stretches, Trunk Roll, Broadway Hops (?), Abe Vigodas, Merkins, Mountain Climbers, Parker Peters … Continue reading The Gift
We were up bright and early in the Lancaster County gloom, bringing three fng's to the workout. We met at 6 a.m. in front of the Oakwood Lodge at the hilly Black Rock Retreat Center. Downsize handled the warm-up and Mani brought the beatdown, taking our time as we introduced the noobs to F3 and … Continue reading Greetings from Blackrock
Warm up. SS Hops, grass pickers, Abe Vagotas, Murkins, Mountain Climbers in Cadence . Moseyed around the hill and back to the Main Street, down the main hill and up the hill to the Catasaqua middle school football field. The “ Thang “ Walked across the street to do 25 Monkey humpers in Cadence … Continue reading Let’s do this!!!!
Warm up: mosey to the basketball court on the other side of the pool . SS HOPS, Arm Circles , Abe Vagotas, Grass pickers in cadence followed by Murkins, Mountain climbers, and Peter Parker’s then moseyed back to the shovel flag. The “ Thang” Descending Burpees starting with 7 and Bear crawling 15 yards to … Continue reading And on the 2nd day…
Warm up. : jog 100 yards to the stop sign. SS hops , trunk rolls, neck rolls, Abe Vagotas. the Thang: ran 3.7 miles up a gradual hill. finished with countarama, NameOrama and Circle of trust.
Saturday, September 7, 2019 happens to be the birth of F3 Catasauqua (The Ranch) and the 44th birthday of YHC. Dropbox picked a beautiful park and day to start this AO. While I had hoped to have Lucky Punk with me this morning and pushing the envelope to get to the workout before 0630, it … Continue reading 44 Special
58 degrees and clear this morning, the sun officially did not show during the workout. Good to see Iacocca make an appearance. We moseyed our way through a relatively low-key workout, excited more so for Drop Box’s new AO tomorrow, “The Ranch” at Catty Park (Uptown Girl will be handing out the beatdown). Exciting. Please … Continue reading September, Arrived
Disclaimer given, Warmarama was Side straddle hops,Abe vigodas,merkins,grass pickers, Peter Parker's, overhead claps.Next a short mosey around the loop and up the drive in search of the first cone to start our suicides.After eventually finding the cone in the dark we started.Ten burpees,ten merkins,ten big boy sit ups,ten squats Then run out and back to … Continue reading Looking for cones in the dark.
Warm up jogged 100 yards to the stop sign abe Vagotas , streching OYO. Small shuffle run to the end of the drive way the thang ran to route 100 and returned completing 3.7 miles cool down walk to the starting point. finished with Countarama, NameOrama and Circle of trust
Conditions were still, humid, 72 degrees at 5:30. Although YHC had prepared a thorough core workout for the PAX, just Dr. Seuss and I posted. So, I opted to mosey the 3 mile U-Line loop, the majority of which is through fields and past empty parking lots, nice run. We were in no itching hurry … Continue reading Mosey with the Flow
Warm up SS hops, Abe Vagotas, grass pickers, trunk rolls The Thang we started later than usual, this made us rush and pick up the pace as we ran 3.7 miles and did intervals on the way back. Definitely a Motivational morning. Was not feeling up for a run but with the help of my … Continue reading Motivator
It was 66 degrees at 5:30, dark, cool, dry, no wind. Disclaimer dispatched. Fine conditions for Friday morning F3. We did eventually see the sun during some post-workout mumblechatter at 6:30. Fall is close. I welcome and enjoy the change of seasons, especially at that early hour with good brothers. Warm Up (OYO) Neck stretches, … Continue reading Dawn’s Early Light
Warm up light jog to the stop sign followed by some SS Hops in cadence, Abe Vagotas, trunk rolls and stretching OYO. The Thang” Ran a smooth run to the main highway and returned doing -10 count intervals a nice cool morning running with some cool F3 bros. Finished with a walk, some stretching Ending … Continue reading MellowWednesday morning run
5:30am, 72 degrees and humid, no wind. YHC was honored to have Dropbox Q this morning as he took us on a steady, solid romp. Disclaimer agreed, we got to it on the first Friday of the month. The sun arrives a bit later arrival each week (each day actually). I welcome that as it's … Continue reading Mid-Summer Morning’s Romp
Downsize,our Q and myself, Long Haul enjoyed a beautiful sunrise at Faith's beautiful campus offering worship and peace at the cross roads of commerce. Warmarama:Reach for the stars, trunk rolls, Abe vigodas,side lunges,front lunges, merkins, Peter Parker's, mountain climbers. … Continue reading The Gloom Creeps Back
Despite 73 degrees and 85% humidity, 7 souls showed up for the Friday morning workout. Not a cloud in the sky, the PAX agreed to disclaimer and we hit it. Tabata-Style Warm Up (Thanks UTG, beginning with a 10 second break between exercises, reducing each interval by 2 seconds served to intensify the pace) (OYO) … Continue reading The Magnificent 7 Rides Again
At 5:30a, it was 72 degrees and humid, but the three of us were just glad to be out on this slightly post-holiday weekend. Warmorama – (OYO) Casey Casums, Mod Neck Stretch, Trunk Roll, Toe Touch (IC) Mountain Climbers, Peter Parkers, Merkins, Side Lung, Forward Lung, Mosey 1 ½ times around the building with some … Continue reading Three Amigos
Apparently we still needed rain but it didn't dampen our spirits. Cool to see a fresh car in the parking lot; Isosceles from Toledo Ohio posted, in town for family and vacation. Conditions: 68 degrees, intermittent drizzle. We jumped on it at 5:30. Warmorama – (OYO) Casey Casums, Mod Neck Stretch, Trunk Roll, Toe Touch, … Continue reading Yup, Still Raining