10/21/2022 - Lock Up - Coupon Friday
Coupon Friday Bebop: Old 97s Coupon Friday is my favorite beatdown of the week. YHC had not Q’ed on in a while, so I wanted to be sure to give…
BackBlasts
10/20/2022 - Blast Furnace - DEER SEASON…..F3 Style!!
Conditions: Clear, 38F (Shorts weather still!) Disclaimer Warm Up: -Grass Grabbers x10 IC -IW’s x15 IC -Arm Circles/Circle Arms x10 IC -Dial Up Stretches Thang: Deer Season is upon us! Hops…
10/14/2022 - Lock Up - Philly Pre-anniversary
A lil yoga to warmup…one arm block carry til it (just about) falls off, then 3 man makers and your back at it, carrying w the other arm, and repeat…sundial…
10/13/2022 - Blast Furnace - Spike’s trip down Memory Lane
Conditions : 62F and cloudy. Rain expected later, but only a few drizzles at 0530. Q : Spike It was YHC’s 49th birthday, so he was pretty hyped and excited…
09/29/2022 - Blast Furnace - Nat’l VFW / Coffee Day Tribute
Warmup: Mosey to VFW parking lot SSH, Grass Pickers, Arm Circles, Circle Arms, Sprinklers, Imperial Walkers, Moroccan Night Clubs (all x10 IC), Dial up/Cobra Pose The Thang: 11’s (Merkins/Squats) -…
09/26/2022 - Lock Up - Shoeless Joe
We have all had that feeling. You arrive at your destination. You pull open the back door. Go to grab that “thing”, and it isn’t there. You pick up the…
08/22/2022 - Lock Up - 8-22-22
Conditions : 71F and 97% humidity. Rain had just stopped. Q : Spike Beatdown : 6 PAX DISCLAIMER : was given as heartily as YHC could muster on a Monday…
08/18/2022 - Blast Furnace - Side Effects History Lessons
Conditions: 60 F and Clear! Disclaimer “Warm Up”: A welcome to Side Effects, the founder of F3 Valley Forge, visiting downrange from Jackson Miss! Hops gave an overview of the workout,…
07/14/2022 - Blast Furnace - 11s / 4 Corners
Disclaimer Warmup – Jog to VFW parking lot SSHs (x10 IC) Imperial Walkers (x10 IC) Hillbilly Walkers (x10 IC) Circle Arms (x10 IC) Arm Circles (x10 IC) Chinooks (x10 IC)…
06/04/2022 - Blast Furnace - High School Track Baseball Beatdown
Disclaimer announced with gusto! Jog to Phoenixville High School with Incline Merkins and Derkins along the way. Warmup SSH’s (x10 IC) Circle Arms (x10 IC) Arm Circles (x10 IC) Imperial…