F3 Boot Camp Workout – F3 Blast Furnace  – Saturday October 12, 2024

Conditions :  55F very nice and crisp air!
Q : Spike
Beatdown  :  22PAX posted 

For some pre-work, we had 3 ruckers and 5 runners.  Some of the runners who normally come out were still recovering from last week’s Ragnar Race.

As the time drew closer, the men came pouring in as they usually do at the Blast Furnace.  YHC gave a hearty Disclaimer and off we went!  This Q was a celebration of YHC’s 51st birthday, and a tour of Phoenixville.  Yes, YHC pretty much does the same route each year, although this year, we went a bit further mileage wise.  It’s not about the workout! 🙂

Warmup :  

1. 10x SSHs IC
2. 10x arm circles IC
3. 10x chinooks IC
4. 10x circle arms IC
5. 10x sprinklers IC
6. 10x grass pickers IC
7. Plank Position – push down on toes (heels to ground) into Cobra stretch
8. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
9. 10x Plank Jacks IC
10. Mosey loop around Reeves Park and off to our first stop at the old Second Avenue Elementary school

At each stop along the way, we did an exercise to spell out FIFTY ONE.  YHC realized we missed the T spot, so we actually spelled FIFY first, and then the T, but who’s keeping track?  (Hall Pass, apparently!)

The Thang :  Tour of Phoenixville Pearls on a String x13 IC
Flying squirrels
Imperial Walker
Flutter kicks
Tempo Merkins
Y-Squat

Outlaws
Never Cross Dolly
E2K

Along the route, we stopped at key points in Phoenixville that were impactful in Spike’s life.  Elementary school, first home, first apartment, first house with his wife, hospital where he was born, first haircut and all those good memories!  YHC enjoys this route (as can plainly be seen by the continuance of its travel)  although some of the streets are pretty quiet, and some of the pathways are a bit dark – but didn’t everyone agree to the Disclaimer?

Stop 1 Locust Drive
Stop 2 2nd Ave Elementary School
Stop 3 Carson Street
Stop 4 Cedar Drive
Stop 5 Acme F
Stop 6 Across from Phoenixville Hospital / old Barber Shop
Stop 7 Gay Street
Stop 8 First Ave ONE

Along the way we also did some got in some Monkey Humpers in front of the Korean Chicken place and even got someone to honk at us, so YHC knew it was going to be a great day!

We finished up in a ring around Mr. Reeves and did some People’s Chair with arm circles, some leg raises and additional ab work, then back at the flag for COT.

Approximate mileage : 3.3 miles running distance.

As usual, it is an honor and privilege to Q at the Blast Furnace with these awesome, high impact men!  Last year, YHC remembers gasping for breath after 3+ miles, but this year seemed like the time just flew by!  Appreciate the men sticking with me all these years, who have come along side me, lifted me up, pushed me, pulled me, carried me and stood by me.

F3 is a great place to be on any morning, but especially when you can realize how fortunate you are to be in such a group of men who accept you with all your faults, all your blemishes, all your mistakes, all your inconsistences.  Who are happy to see you regardless of what kind of day you’ve had or  what kind of week it’s been.

Men who are there to laugh with you, cry with you, bump fists, offer support, or just share a cup of coffee.  Men who are like me, just trying to do what’s right each day, to be strong for their families, to make a difference in our world and not become complacent.

I am blessed and honored to be among such men for another year.  Let’s gooooo!