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
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?
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
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
Started with disclaimer, definitely not a fitness professional.As the old,slow guy wanted to stress importance of core strength for the long haul.Played Archie Bell and the Drells, Tighten up to wake us up,a favorite of high dances 50 years ago. … Continue reading Tighten Up
A sliver of a waning Moon at the Swamp set the tone for the steamy morning beatdown! The theme was 500 reps total divided by 4 sets each of Squats, Merkins, Abs, Side Straddle hops & Imperial Walkers. I knew the bar was set high but we where ready for the challenge! The warm-a-ram consisted … Continue reading Cougar 500 beatdown
Sunny, 70's. Disclaimer verbally accepted by all. Warm-up on the sand infield. IC -15 reps. imperial walkers, toy soldiers, side lunge, overhead claps, Merkins, Parker Peters, mountain climbers, donkey kicks. Mosey: Indian run around the park to playground. At playground: 4 groups of three. One group at each station. Station 1: pull-ups. Station 2: tucks. … Continue reading A day at the Beach
Intro:any new guy Short- Not a professional Modified needed You assume all the risk It assist is needed If you accept these risk strategies Aye Let’s mossy Warmarama- 10 minutes SSH-12 Jumping jacks-lpb Monkey humpers-12 Squats-10 Alabama ass kicker-10 Side lunges-10 Ww2 sit-ups-10 Prom dates-10 Playground- Wheel barrel Broad jump burpees Broken wheel barrel … Continue reading Dirty Harry
Special thank you to our paparazzi Dr. Seuss for all of the stalker photos.
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
The weather was hot and miserable. The VQ (Lucky Punk) mailed in this workout to YHC, something about a trip to New York he couldn't reschedule. Three PAX (Quadzilla, Boots, and YHC) showed at 0530 for a 3 mile Ruck up 10th Street Hill. Some of us (YHC) walked with no sack, because of back … Continue reading Dirty Hary 1.0
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
1776 Beatdown 2019 Happy Birthday America Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 miles) 100 Merkins 100 Overhead Claps 100 LBCs 100 Dips 100 Moroccan Nightclubs 100 Leg Scissors 100 Pullups 100 Stepups 100 Squats 100 American Hammers 100 Mountain Climbers 100 Plank Shoulder Taps 100 Plank … Continue reading Happy Birthday America
Had a plan the night before the workout, but, had to improvise as I woke up to heavy rain outside. Modify as needed! Mosey to Pavillion Warm up- Huggie Bears, Stretching, Nighttclub Rockers, Abe Vigodas, Squats, Side Straddle Hops, Monkey Humpers Rain was a bit light so we ran around the circle The Thang Pull … Continue reading Weather Forecast Didn’t Mention Rain
Kept it simple!!! No warm up. Jumped right in. I picked 7 of my favorite exercises. Merkins, Plank Jack's, Lbc's, Crab Cakes( in cadence), Squats, Imperial Walkers(in cadence) and Side Strattle Hops....... we did 10 reps of each of these at 10 different stations(total of 100 reps per exercise) with a mosey in between. I … Continue reading Knievel’s 100th Workout Celebration!
Mid-60s, Off-and-on rain, wet. 1st time Q and started with a fumble. Forgot my prepped notes and workout at home. Thankfully, the PAX were ready to jump in when I couldn't remember the names and had to learn how to count. Appreciate the assistance in getting us rolling! Side-note: I am not Canadian but I … Continue reading Counting in Canadian
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
Disclaimer given, Dads remember you are responsible for your 2.0s. Have fun but be safe. Like all F3 workouts modify as needed. All kids instructed to stay together with the group and don’t go too far ahead. Mosey for Warm-a-Rama SSH x 10 ic Merkins x 10 Abe Vagodas x 10 ic Monkey Humpers … Continue reading F3 Dads
Beautiful conditions. Disclaimer accepted verbally Warm up: IC x 20- Moroccan night clubs, overhead claps, Imperial walkers, toy soldiers, Abe Vigodas, grass pickers, SSH, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers, Freddie Mercury. Running: mile of pain train. Indian run when last man in line drops for two Merkins and then sprints to the … Continue reading Shield Lock
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