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: Retail
08/31/2024 - Blast Furnace - Nebraska Football 2024 Opener Beatdown
68 degrees and clear, QIC took multiple shots from the PAX throughout the workout about how bad Nebraska football is :-/ Warmup Mosey to Phoenixville High School, 20 Monkey Humpers…
07/06/2024 - Blast Furnace - Triskaidekaphobia
Warm up: One half lap around park The Thang: 13 reps … Abe Vigodas — Arm Circles/Circle Arms — Overhead Claps — Michael Phelps — Imperial Walkers Reps Station A…
06/29/2024 - Blast Furnace - F3 Bracket Games
F3 Bracket Games- 1 on 1 AMRAP competitions with a “pace car runner” single elimination with other pax cycling AMRAP exercises and support along the way. Congrats Chit Chat for…
08/12/2023 - Blast Furnace - Blast Furnance Phoenixville
Warm Up: Side Straddle Hops, Imperial Walkers, Arm Circles, Circle Arms, Chinook, Plank/Down Dog, Cobra, Dial Up Stretch, 10 OYO Burpees, 10 OYO Squats, Michael Phelps Break PAX into Groups…
07/15/2023 - Blast Furnace - BLOB Tabata Beatdown
Backblast: 14 HIM posted on a humid, sunny morning for a BLOB-Tabata Beatdown. Warmup: mosey lap around Reeves park, followed by SSH (20x IC), Abe Vigota (10xIC), Grass Pickers (10x…
07/01/2023 - Blast Furnace - Slide Rule Respect Q
Warmups 1973 Tortoise and the Hare burpee, squats, imperial walkers, lunges ring of fire Merkins, Bobby Hurley, dips, step ups, Fandango, Bernie Sanders, and Racoon Crawls oh my.. Mary by
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…
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,…
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…