Somebody Stole Rack Weights from the Gym

Warm ups Arm circles, Huggie bears, shoulder stretch, behind the back shoulder stretch, touch your toes Jog in place, side straddle hops The Thang Everyone picks up a universal machine weight. Mosey to basketball court w weight and basketball. One guy has to shoot hoops on both ends of the court while the other guys … Continue reading Somebody Stole Rack Weights from the Gym

Round Robin Smoke Fest

A warm welcome to our FNG and Beaker.  Beaker started working out with F3 almost 2 years to the day with F3Lehigh Valley.  Since joining us he's continued his High Impact lifestyle by starting a group in Hamburg PA.  So along with him, Dr. Seuss, Open House, and YHC we have all brought something to … Continue reading Round Robin Smoke Fest

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?

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

The Magnificent 7 Rides Again

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

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

Counting in Canadian

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

Shield Lock

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

take cover

Rained...a lot...the entire workout. So we kept under the pavilion for the workout. WOR huggie bear, arm circles, best stretch ever, IC - ssh, seal jacks, abe vigado, grasspickers, mountain climbers, plank jacks, merkins, prom dates and single foot prom dates The thang Inch worm length of pavilion - 10 dry docks IC; inch warm … Continue reading take cover

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

Coupon Saturday

Saturday, June 1, 2019 I am so close not to writing this backblast, but I know the Spike from Valley Forge reads all of our backblasts for ideas. 0530 - 6 pax joined in the non-gloom for a 45 minute ruck up 10th street hill.  Awesome workout with 20lb sack on. 0630  - YHC took … Continue reading Coupon Saturday

New Math at the Trojan

Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world's greatest stretch.                          The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute … Continue reading New Math at the Trojan

AKA Flying Squirrel

It was a beautiful morning at the Swamp where 9 of us gathered. Warm up Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire The Thang Squat jump burpees sprint back Catch me if you can - Partner A Crabcakes and Partner B Crabwalks Dercan off of … Continue reading AKA Flying Squirrel

Dirty Trojan Mac Deuce

02-May-2019 Low 50s; foggy and damp Four PAX present for the disclaimer.  We moseyed off to the other side of the parking lot as YHC disclosed that today's workout was a repeat of Saturday's Grill workout.  This is one advantage of straddling different AO's. Warm-a-rama:  Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, … Continue reading Dirty Trojan Mac Deuce