01/04/2025 - Blast Furnace - Leg Pyramid
After a half-a$$ed disclaimer, we pledged allegiance to the American flag, picked up coupons, and headed to the bandshell. Warm up by random committee. Amazing how everyone was surprised when…
Pax: Pebbles
12/02/2023 - Blast Furnace - Dad Jokes
Backblast: Conditions: 45 degrees, foggy, wet leaves. 20 HIM posted for a beatdown filled with moseying around, stopping for exercises and Dad Jokes. Warmup: mosey around the park and circle…
06/03/2023 - Blast Furnace - 9 Points of Pain – 5 Yr Manniversary for Hops
Conditions: 65F and clear, low humidity Disclaimer WarmUp: Hops indicated that his first WO was 5 years ago, led by Flipper. Flipper called it 9 Innings of Pain, which was…
01/28/2023 - Blast Furnace - Challenger Challenge Beatdown
Conditions: 32 and clear with a beautiful sunrise at the Hospital parking garage Disclaimer Warm Up: -Grass Grabbers IC x10 -Dial Up stretches -Peter Parkers IC x15 -Parker Peters IC x15…
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,…
10/11/2021 - Lock Up - 30 Years On
A few of the pax had been talking about the great albums of 1991, so I decided to soundtrack a 30 Years On beatdown. It was hard to pick just…
07/26/2021 - Lock Up - Pyramid of Pain
The warmup: circle arms arm circles abe vigoda michael phelps weed pickers mosey (two laps) The Thang: pyramid of pain – work your way across, up, and back down the…
07/06/2021 - Thicket - Ode to Einstein
There once was a man named El Toro, who was signed up to Q in the morrow. He explained that he goofed and was very aloof, but still Einstein expressed…
06/12/2021 - Blast Furnace - Bearcrawl-pullup-pallooza
Conditions – ripe for a beatdown, beautiful cool June morning, mid-60s, cloudy with light rain at end Disclaimer and F3 Core Principles delivered. Prompt start. Warm Up Mosey to VFW. …
06/11/2021 - Lock Up - Soggy Six
Conditions – Rainy and cool. Improvement over hot and humid Disclaimer and F3 Core Principles delivered. Prompt start. Cheers Toledo Warm Up 20 SSH IC, 10 Low slow squats IC,…