Thunderstruck 100

Was given the opportunity to lead these great men at 9pm the night before. Nothing else could give me greater joy then to celebrate my 100 workout by giving the PAX a good beatdown! 50 degrees with some rain and a cold front quickly moving in made the occasion more intimate of the spiritual variety. … Continue reading Thunderstruck 100

Best of Iron Pax

Incredible gratitude to a group of men that chose the harder thing this morning!  It's great reminder that pressure is what makes diamonds.  19 degrees this morning to start the pressure at 0530 for Ruck up 10th Street Hill.  Some took weight vests and others just carrying more weight than they want.  Great mumble chatter … Continue reading Best of Iron Pax

Swamp 11/5

Warm ups.... trunk rolls, grass pickers, abe vegotas, plank position calf stretch, plank jacks....mosey We started off with a 12ish minutes of legs. We had 10 guys and each picked their favorite exercise. Some of which were, squats, calf raises, star jumps, lunges, Bonnie Blair's, 521 motivators, and a few more I can't remember....mosey to … Continue reading Swamp 11/5

Spartan 15, 30, 50 Abs, and More

Our first cold day of the season is upon us. But for those seven Spartans that showed up for this workout the cold didn't last long. What we did was hard and challenged even the best of us. We stayed together as brothers should and got the work done. Warm Up: Mosey to the park … Continue reading Spartan 15, 30, 50 Abs, and More

Tuesday at the swamp.

Warm up. Mosey around the Circle then Bear crawled a quarter, crab walked to the half, Crawl-Beared to 3quarter and high knees to the end. SS HOPS, ABE VAGOTAS, Moracan Sun gods, Grass Pickers, Murkins and Imperial Walkers in Cadence. ” The Thang “ Dealers choice ( each pax took turns running around the Circle … Continue reading Tuesday at the swamp.

punt, pass, and kick

Frosty morning Co-Q with Cougar at the Bee Hive. Cougar started us with f3 principles, WOR and mosey to pavilion with tables for - Each Pax picked an exercise for 2 rounds – exercises included pullups, dips, various abs, squats, star jacks Mosey over to pavilion with the stage for exercises IC- 10 drydocks IC, … Continue reading punt, pass, and kick

Groundhogs Day

What sounds better at 0530 in the morning? Bill Murray doing the Dab or  1.5 mile run, 100 Burpees, 40 push-ups, 40 Squats, and 40 sit-ups.  Regardless this workout will leave you feeling like it's Groundhogs Day. Disclaimer - non professionals, rotational leading, modify as needed, agree say Aye Warmarama - some important stretches followed … Continue reading Groundhogs Day

Overtime Smoked the Q

It was a beautiful morning for a work out.  Uptown girl I had a few words for all of us before the workout began.  “10 Burpees for every Pax for every man that is late. Warm up Side straddle hops Grass pickers Abe  Vigodas Mercans Shoulder Taps Mayweathers Mountain Climbers The Thang Bear Crawl up … Continue reading Overtime Smoked the Q

It’s the Playoffs, Baby!

10/12: Disclaimer verbally accepted by all. Warm-up: OYO - Casey Kasems and toe touches, neck rolls and trunk rolls, huggy bears and shruggy bears.  IC - night clubs, OHC's, imperial walkers, toys soldiers, reverse lunge, side lunge, grass pickers, Abe Vigodas, goof balls, and mountain climbers.  OYO - calf stretch.  Mosey to baseball diamond. Running: … Continue reading It’s the Playoffs, Baby!

The Crawl Relays

Nice morning to workout today.  Temperature was in the mid-50s, no wind and nice and dry after quite a few days of some rain.  The workout today was inspired from our brothers at F3 Houston.  Thanks gents! Disclaimer was given as I rolled up a few minutes late. Warm-Up: SSH x 12, IC Moroccan Sun … Continue reading The Crawl Relays

STUMP!

Stretch Arm circles, neck stretch, Huggie bears, touch your toes, run in place, Warm Up Skip to my Lou across the parking lot, Abe Vigodas, Monkey Humpers, Side straddle hops. The Thang Mosey to pavillion. Alternating leg raises in pull up position, Mosey to swings in playground. Derkins with legs raised in swingseat, plank jacks, … Continue reading STUMP!

Einer Hunndert

Einer Hunndert This workout was created in an attempt to build on our increase IronPax fitness level. That is hard to match without the coupons. Moseyed to the park for Warm-A-Rama then moseyed to the parking lot for The THANG 50 reps of prescribed exercise at point A run 100 yards to point B 50 … Continue reading Einer Hunndert

Tuesday 9/17/19

Warm-up was arm circles, Huggy bears, ghetto standing lower back stretch, and some grass Pickers, and we did a plank position calf stretch followed by some are burgers, plank Jack's followed by a mosey The Thang.... started off with some harder polls Max then help with five more then around of 10 rose on the … Continue reading Tuesday 9/17/19

LongHaul’s 69th Bday Celebration Beatdown!

Perfect conditions for a Birthday Beatdown in the gloom!  51* very high ceiling with plenty of stars and a half moon.  Feels like Fall baby!!  Little extra Warm-a-rama with Huggie bears, arm circles, Abe Vigoda, Monkey Humpers, Goof Balls, Side Planks, Worlds Greatest Stretch, Peter Parkers, Merkins. The Thang:  All 69's (4 glorious sets) in-between … Continue reading LongHaul’s 69th Bday Celebration Beatdown!

Meatloaf’s Massacre

F3 IronPax Challenge Week 2 4 Rounds for Time (Elapsed time scoring) Round 1: 10 Manmakers20 Overhead Presses30 KB Swings40 Goblet Squats50 Incline Block Merkins*1600 meter run Rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 … Continue reading Meatloaf’s Massacre

Meatloaf Massacre Challenge Practice

Warmarama.... sun gods, arm circles,  buggy bears, calve stretch Peter Parker's, plank jacks and a mosey. The Thang.... we did 2 1/2 rounds of the meatloaf massacre challenge... modified ( 10 man makers,  20 overhead claps, 30 dumbells swings, 40 squats and 50 irkins with no blocks or weights.  And did 2 laps around the … Continue reading Meatloaf Massacre Challenge Practice

Mule 3 Year Manniversary F3 Lehigh Valley Convergence

Monday, September 2, 2019 marks the 3 year Manniversary of F3 Lehigh Valley.   In February of this year after a cold workout and warm cup of coffee Seinfeld (not pictured) offered up this crazy idea for a workout called a MULE.  Not his idea, borrowed from his friends in different region.   This kind of workout … Continue reading Mule 3 Year Manniversary F3 Lehigh Valley Convergence

Signs, Signs. Everywhere there’s Signs!

Warm-A-Rama Across the parking lot and back Jog High Knees Butt Kickers Lunge with a twist halfway across the parking lot SSH x 15 ic Abe Vagoda x 10 ic Plank Side Plank with a butt slap x10 ic Peter Parkers Side Plank with a butt slap x10 ic other side Grass Pickers x 10 … Continue reading Signs, Signs. Everywhere there’s Signs!

Iron Pax Week Zero – The Loredo

IRONPAX Challenge : All of September : "Each week during September, a new workout will be announced on Twitter which will be completed during the following week.  After completing the workout, the pax will enter his score at F3Greenwood.com "  - PRE-REGISTER via that same link.  See here for initial video of IronPax 2019, the challenge for this week, … Continue reading Iron Pax Week Zero – The Loredo