Four "gentlemen" (and I use the term loosely) showed up for a Merry-go-round workout this morning at the Blast Furnace. Moseyed round to the Amphitheater Followed by Leg Stretches with/Side Scuffle Light warm-up with Arm Circles, Toy Soldiers and Grass Pickers Merry-go-Round 10 Merkens; 20 Bench Squats; 30 LBCs; 40 Step ups Then run around statue … Continue reading Merry-go-Round
F3 Valley Forge @ The Blast Furnace Saturday 08/31/2019 Conditions : 64 degrees, nice and cool and dry. IronPax Challenge Week 0 Q : Boyant Despite this being a "challenge week," 2 HIM arrived at 5:30a for a 5 mile preworkout run. YHC wasn't sure if they were insane, or just gluttons for punishment. Turns … Continue reading IronPax Challenge Week 0 F3 Valley Forge
Conditions: 70F, Clear, Low Humidity Disclaimer Warm Up: -SSH's x30 IC -Parker Peters x20 IC -IW's x15 IC Thang: -Mosey to church parking lot -Bobby Hurley's x20 IC -The PAX then proceeded to do intervals (sprinting the short end of the blocks, and slower mosey on the long sections). The PAX did this around the … Continue reading Pottstown Block Party Intervals
8/3 Backblast Reeves Park, Phoenixville 3 Hims for preruck (Tuck, Hops, Voss) 13 Pax showed up for the beat down on Boyant Hill. One new FNG -welcome "IC". Conditions 70 degrees and humid - perfect for sweating. Mosey to American Legion parking lot for warm up. Arm circles (15) Can some please teach … Continue reading Boyant Hill’s Revenge
Disclaimer Conditions: 63F, Clear Thang: -Mosey ~0.75 miles from the AO to the Pottstown Borough Hall -Bearmuda Triangle: -Round 1: Bear crawl around the Borough Hall park, at each bench do increasing burpees IC -Round 2: Lunge Walk, increasing dips x10 IC -Round 3: Lunge Walk, increasing squats x10 IC -Round 4: Bernie Sanders, increasing … Continue reading Bearmuda Triangle in front of Borough Hall
2 HIM for the 3.2 PreRuck around Phoenixville (Tuck and Hops) Conditions: 80F, SUPER Humid, Thick Air Disclaimer Warm Up: -Grass Grabbers x20 IC -IW's x15 IC -Peter Parkers x15 IC -Parker Peters x15 IC Thang: -Reminded the PAX about the 50th anniversary of the Lunar Landing today, so we will be taking a field … Continue reading Apollo 11 Blast Off
Saturday July 13, 2019, Reeves Park, Phoenixville - Blast Furnace Q : Flipper Conditions : 64 and partly cloudy, lower humidity 2 PAX Posted for a morning pre-ruck 11 PAX Posted for a Flipper beatdown workout Disclaimer was given, with assistance from multiple PAX with reminders to modify as needed! Mosey around Reeves Park (0.5 … Continue reading 3, 2, 1, Blastoff!
F3 Boot Camp Workout - Thursday July 11, 2019 Blast Furnace, Reeves Park, Phoenixville, PA Conditions : 72 and humid, partly sunny Q : Spike Beatdown : 4 PAX posted Disclaimer was given. First, let me say that YHC borrowed this workout from a few backblasts posted in Memphis and Dallas. People DO read your … Continue reading 12 Is a Nifty Number
8 PAX showed up on a hot and HUMID Phoenixville morning to enjoy some of my favorite F3 things! Quick disclaimer then circle up around the flag to warm up: Sun Gods (a fair amount OYO) Imperial Walker x 15 Copperhead Squats x 15 Continue the warmup with an Indian Run around the perimeter of … Continue reading A few of my f3vorite things!
Conditions - 100% humidity, 70F, Clear Disclaimer Warm Up: -SSH x15 IC -Gronkowskis (you are welcome Tuck) x10 IC -Imperial Walkers x15 IC Thang: -Reminded the PAX that there are exactly 1,776 yards in 1.01 miles, so we took the opportunity to remember Independence Day by running that down on the Schuykill River trail -After … Continue reading Pottstown 1776 Beatdown along the Schuykill
Saturday 6/29 backblast, Tuck’s VQ ! A beautiful 70 degrees and no clouds anywhere 4 PAX for a 3 mile preruck 13 PAX for a Tuck VQ Beatdown! Warmup - Arm circles Circle arms Introducing the Gronkowski (kind of like a touchdown ground touch/sky touch) Imperial walkers ~1/4 mile mosey over to Flippers Club (local … Continue reading Introducing the Gronkowski
7 Pax strong for the Inaugural Thursday morning Beatdown at the Blast Furnace! Having just moved to the area from Georgia where I've lived my entire life, I thought it was only right to give the PAX a musical taste of Georgia for my first Q above the Mason Dixon line! As Hops grabbed a … Continue reading A Little Taste of the South
Conditions: 40F and clear Disclaimer Warm Up: -Grass Grabbers x10 IC -Abe Vigodas x10 IC Thang: -Mosey through Pottstown to the Schukyill River Trail for a 5k run back to the AO (total was 3.2) -Stopped at mile 1.0 to do 10 Monkey Humpers IC by the side of the road -Stopped at mile 1.5 … Continue reading Sally’s Cousin’s 5k…Down by the River
4 PAX for the 3 mile Pre-Ruck around Phoenixville Conditions: Humid, 54 F, Cloudy Disclaimer Warm Up: -Abe Vigodas IC x15 -Parker Peters IC x25 -IW's IC x25 -SSH's IC x20 Thang: -Mosey to Boyant Hill -Jacob's Ladder up the hill for increasing Jump Squats x7 (Total distance ~1.5 miles)...planking for the 6 -Mosey to … Continue reading One more charge up Boyant Hill….
Reeves Park, Phoenixville, PA, USA Saturday, April 27, 2019 Conditions: Sunny, a bit windy Disclaimer 13 PAX including 2 FNGs Warm-up: - Mosey around the park - In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH The Thang: Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought … Continue reading Tabata time!
Disclaimer Conditions: Clear, 44 F Warm Up: -Mosey around the block (0.34 mi) -IW x15 IC -Parker Peters x15 IC -SSH x15 IC -Surf and Turf (crab walk the bball court, and then bear crawl back) Thang: MacDeuce! Round 1: Burpees x12 IC, Merkins x12 IC, Simpsons IC, Run around the block (0.34 mi) Round … Continue reading Pottstown South Street MacDeuce
F3 VF celebrated opening day of America's pastime with a somewhat baseball themed workout at Reeves Park. 10 Pax strong - I believe this marks a month straight of double digit Pax in attendance, well done -- completed the co-led workout by Winklevoss and Boyant. Activities included: Warmup - SSH, Daisy Pickers, Peter Parkers, Wife … Continue reading Peanuts, Cracker Jacks, and Burpees….in Westfield?
3 PAX and 1 FNG posted for the start of a new F3 location, as F3 Nation increased the family seed. Location site - South Street Park (447 South Street Park, Pottstown) Time - 5:15-6AM Disclaimer Warm-up on B-Ball Court: Arm Circles (and reverse) X10 Lunges X10 Al Gore Hold 20 Seconds Squats … Continue reading F3 BIRTH IN POTTSTOWN!
PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30 12 PAX for the beatdown: Disclaimer Warm Up: -Grass Grabbers x11 IC -Parker Peters x15 IC -Parker Peters x15 IC -Imperial Walkers x20 IC Thang: -Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile) -"Bridge over … Continue reading Running Vines Through Phoenixville
3 PAX for a Pre-ruck and 1 for a pre-walk, then a Blast Furnace record surfaced for a RED themed beatdown inspired by Hawgcycle of F3 New Orleans. No one remembered their firearms for the 21 gun salute so we resorted to burpee salutes at each corner of Reeves Park. Warm-up Peter Parkers x 20 … Continue reading Seeing and Saluting RED