Running Hot in the Cold

Eleven of us posted early on the edge of freezing temperatures. The disclaimer was given and we moseyed to the football field by the high school where the coupons were waiting. The exercise medley was as follows: 50 yard bear crawl, side straddle hops, a run back to the end zone where we did goblet … Continue reading Running Hot in the Cold

Reeves Park Merkin Mile and Other FUN things

Conditions: 51 degrees and WINDY 3 PAX gathered in the WINDY gloom to see what other cards Lowes had up his sleeve for them after last Thursdays grueling DECK OF DEATH! Warmarama: SSH x 15 Windmills x 10 Weed pickers x 10 The Thang: What better way to start the Thursday morning pain than with … Continue reading Reeves Park Merkin Mile and Other FUN things

Spoke and Hub

A cool but sunny Saturday morning with Temps. around 40 degrees didn't 9 PAXs for the Spoke and Hub workout at the Nigh School field. Moseyed on over to the Drug Store Parking off of 5th street for some warm up exercises: Arm circles, Abe Vagodas, Side Straddle Hops. Then moseyed past Tuck's house to … Continue reading Spoke and Hub

80% chance of rain, 100% chance of pain

10/3 Backblast Conditions: a misty and gloomy 58 degrees. No actual rain drops were recorded during the workout 6 Pax (including a visiting Crab Legs from F3 Naperville) joined for a dark and wet beat down Disclaimer Warmup/Thang 1 Warmup consisted of a mile mosey (2 laps around the park) with 8 stops at the … Continue reading 80% chance of rain, 100% chance of pain

VF IronPax Challenge Week 4

F3 Valley Forge @ Blast Furnace Reeves Park, Phoenixville PA - Saturday 09/28/2019 Conditions : 61F and clear, beautiful morning!  Nice and cool Q : Boyant Pre-Run : 1 PAX (5 miles) PAX # : 11  PAX for workout Disclaimer was given, followed by a brief warmup. The PAX met on the Phoenixville High School … Continue reading VF IronPax Challenge Week 4

Merry-go-Round

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

B’s and Bars

07-Sep-2019 Conditions: Sunny and cool (low 50's) Mosey to end of street for Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, Seal Jacks, Imperial Walkers, Best Stretch Ever, Plank Jacks, Cobra/Downward Dog Mosey back to shovel flag with Butt Kickers, High Knees, touch ground, Side Shuffle The Thang: Killer B’s (3 rounds): Disclaimer -- The Grill … Continue reading B’s and Bars

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

Burpee Pullups

Backblast for F3 Valley Forge from Saturday 08/24/2019 Q : Flipper / Gandalf (VQ) teamup Conditions : 58 degrees, low humidity, amazing weather! Disclaimer was given, and then warmup ensued by Gandalf which included : - arm circles - circle arms - side straddle hops - grass pickers - abe vigodas - windmills The Thang … Continue reading Burpee Pullups

You’ve Been Thunderstruck

8/10 Blast Furnace Back Blast   1 PAX for a shortened pre beatdown ruck.   15 (!!!) PAX, including 1 FNG for a musical beatdown led by Tuck. Conditions- A beautiful 61 degrees, with low humidity, one of the best mornings of the summer Quick disclaimer followed by a short mosey around the park to … Continue reading You’ve Been Thunderstruck