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
The nominated Q was not present, so scramble start for this Q. Off for a 0.5 mile warm up run. The main event was set with teams of three men. Each man picked a style of merkin and each man in the team did it to max together. After each team had done three sets, … Continue reading Ouch
The Q was voluntold due to an unexcused absence. Theme of the day was elevator: I., 5, 10, 15, 20. It seemed better in theory than reality, especially when it was Burpee time. Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, … Continue reading Fleetwood Tough
YHC (Uptown Girl) is honored to recap this beautiful gloom at the Pond. The humidity was very present that made you think the extra layer added for the recent cool and rainy morning was a dramatic wardrobe flaw. YHC took of his long sleeve under-layer but for the safety of the PAX put his other … Continue reading Chippendales Go 105%
Warm-a-rama The Thang: It was Slowbear's big day and the log arrived. To help celebrate each PAX received a 2' 6x6 block. A short mosey to the basketball court for a round robin of block exercises followed by a "brotherhood of the traveling log" run Next was the block staring contest followed by another log run Wrap … Continue reading Unbroken or maybe broken
15 in 15 (The Scroll) Warmarama Indian run around Fleetwood Park (approx. 1/2 mile) 1 minute exercise / 10 second break Suicides (1, 2, 3, to the side, touch ground, 1, 2, 3 back...) Basketball Drills Squats Squat Pulses Side Straddle hops Heisman (or speed skating) Frog Jumps (Jump front, jump back. Butt low, touch … Continue reading 15 in 15 (The Scroll)
26, snowing warmarama: ssh, xjacks mosey to pavilion by fitness trail 2 teams round 1 (x2) pavilion team: pullups, derkins (15), irkins (20), merkins (20), WW1s running team: 2 laps round 2 (x2) pav team: pull-ups, jump squats (20), jump scissors (20), dips (20), flutters run team: 2 laps Finish with dr Ws together (15) … Continue reading Cooper made harder
Did https://darebee.com/workouts/bulletproof-abs-workout.html plus merkins and pullups. Sufficiently tiring.
33, snowing warmarama: SSH, Mountain Climbers Log sprints: take turns sprinting to end of parking lot and back while rest of PAX perform variety of merkins (wide, reg, diamond, offset left, offset right) mosey to playground -Sprinters Choice: split into two teams: pick an ab ex. And all do together, then one team picks exercise … Continue reading Corruption log relays
Warmarama -20 Side Straddle Hops -15 Monkey Humpers -20 Grass Pickers -15 Mountain Climbers -Moroccan Night Clubs Minutemen Workout - One guy doing wall sits while pressing the Log to a 60 count. 7 guys doing clock merkins as the minute hand (Wide merkin, standard merkin, wide merkin, standard merkin, etc.) moving in clockward … Continue reading Minutemen
40 seconds of SSH, 20 seconds of Merkins, 40 seconds SSH, 20 seconds of jump squats. Do 2x. Then 2 minutes of abs. Then repeat entire thing 7x. SSH never felt so good! (1120 SSH if 1x per second)
Indian runs mixed with dealer's choice of arms, abs, legs.
36, wet, no rain warmarama: x jacks, mountain climbers sprints across parking lot and back, 3 exercises each round when return round 1: 20 merkins, 20 squats, 20 lbcs...round 2: 40 of each, round 3: 60 of each -mosey to band shell PBAM 2 min to win it: 2 min plank 2 min burpees AMRAP … Continue reading PBAM challenge
Merkins, merkins, and more merkins. Tossed in some LBC's, and made the mosey into broad jumps. With a bit of master blaster thrown in, it was sufficiently challenging.
Seven men, seven stations. Stations included burpees, v-sits, merkins, squats, plank, flutter kick, American Hammer, fast feet. There were also three unknown stations that anyone could opt to select if they did not like the current station that they faced. The terror of the unknown! Each of the pax start at a different station and did … Continue reading Circle of Failure
Jan 31 Warmarama Broad jump down parking lot, jog back x 3 mosey to bandshell Burpee Tabada: amrap burpees 20 seconds...10 sec rest..repeat for 4 minutes Mosey to pavilion CrossFit hero: 20 mins, as many rounds as possible....5 pull-ups, 10 push- 15 Squats COT
3 fearless PAX posted to celebrate the Eagles win F3 style...icy roads/ trail so stuck inside pavilion warmarama Dora 1-2-3 Round 1 pax 1: bear crawl down, crawl bear back pax 2: works toward cumulative 100 burpees...flapjack when pax 1 returns round 2 pax 1: lunge walk down, broad jump back pax 2: cumulative 200 … Continue reading post Super Bowl burner
28 degrees, started to snow at end Warmarama: SSH, sprints down parking lot and back/ 20 burpees....down and back/ 10 burpees...down and back/ 5 burpees mosey to bandshell for... Ring of Fire: Everyone starts with SSH, then Q does 1burpee, starts Mountain Climbers, next guy clockwise does one burpee, starts MCs..once everyone is Doing mountain climbers, … Continue reading Juarez valley on ice
Super Bowl Circuits Warmup 15 Side straddle hops in cadence 10 X Jacks in cadence 15 Monkey Humpers in cadence 20 Moroccan Night Clubs Parking Lot Circuit - Sprint up/karaoke back x3 (merkins for 6) - High knees up/quick feet back 10ct juke left, 10ct juke right, repeat. X3 (merkins for 6) - Bear crawl … Continue reading Super Bowl Circuit
Warmup with hill sprints and merkins. Then, "beat the Q" with the addition that if the Q was beaten by anyone then it was 10 burpees to the Q. Anyone that did not beat the Q got 5 burpees. Lots of fun!