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
F3 Valley Forge @ the Blast Furnace - Phoenixviille, PA Saturday October 26, 2019 @ 6:30a Q : Boyant PAX : 11 Conditions : clear, dry and 50 degrees. 11 PAX posted in the gloomy morning for a Boyant led beatdown at the Phoenixville High School Football field. Pre-Warmup : Approximately 1 mile run to … Continue reading 100 Yard Ladder
F3 Valley Forge @ the Blast Furnace Saturday 09/07/2019 Conditions : 57 degrees and clear. Sun rose exactly at 6:35 during warm-up which was a nice treat. Cool and crisp weather, giving us a sense of the season to come. Q : Spike Pre-Ruck : 2 Bootcamp : 12 IronPax Challenge Week 1 Disclaimer was … Continue reading F3 VF IronPax Challenge Week 1
F3 Valley Forge @ The Blast Furnace Thursday 09/05/2019 Conditions : 68 degrees, and surprisingly dry Q : Tuck 6 PAX showed up in the gloom to get stronger during this beatdown Warmup Mile Mosey, stopping every 1/4 mile for a stretch/exercise SSH x15 IC Grass Pickers x15 IC Abe Vagodas x15 IC Bonnie … Continue reading A Weighted Midweek Workout
F3 Valley Forge Reeves Park, Blast Furnace AO, Thursday 5:30 AM Conditions : 71 and very humid, overcast, and GLOOMY (the sun did not show up!) Q : Spike Beatdown : 5 PAX Posted Disclaimer was given, "Ayes" were said after YHC mentioned we will do stupid things this morning. 5 men posted for an … Continue reading IronPax Preview Beatdown
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
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
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
Saturday 06/08/19 in Reeves Park, Phoenixville Conditions : Partly cloudy, 60 degrees, excellent weather! Q : Boyant PAX : 12 Warmup - RP run, circle arms, arm circles, daisy pickers, SSH Thang Bomb^2 Partner BOMBs by the bandstand - one partner performing the stationary exercise while the performed the move exercise around Mr. Reeves statue, … Continue reading Thang Bomb^2
What a weekend to celebrate the 1 year anniversary of F3 VF and to honor those making the ultimate sacrifice to preserve our freedom. 8 PAX for 3.5 mile pre-ruck through P-ville followed by 32 PAX for the 90 minute suckfest with Qs by Side Effects, Boyant, Flipper, and Spike COT/history lesson. In attendance were … Continue reading Yr 1 Anniversary & Convergence – F3 Valley Forge
Saturday May 18, 2019 Conditions : 58 degrees and partly cloudy, sun had just risen, big, red and beautiful in the sky.. Surrounded by the annual Dogwood Festival, which invades Reeves Park in Phoenixville once a year. We had some interesting backdrops as we worked out - plenty of rides, hot dog stands, sausage carts, … Continue reading Dogwood Festival Workout
7 PAX strong including 1 FNG (welcomeFrank&Beans) ventured into Reeves Park for a throwdown of sorts -- 2 for pre-ruck. In the pre-setup eve of Phoenixville May Fest (I think that it was it is called) -- we enjoyed a beautiful morning full of good chatter, new and old friends, and some fun reminders of … Continue reading Tooth Fairy + Balls to the Wall = Gloomy Morning^2
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!
Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning. Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning. The cool raindrops … Continue reading Powerful Partnerships through Pain
The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed. This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn't even mentioned). At 6:31, the Q had to insist that we start our workout and talk about … Continue reading Achin’ Calves and Church Alley
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?
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
Remember that time in middle school where you wanted to wear shorts yet your mom said it was too cold? Saturday felt just like that... except we all mature-ish should now to know better better to take wind-chill into consideration. 10 PAX showed up for Saturday's beatdown at the Blast Furnace. The beat down was … Continue reading If we die, we die