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, funnel cakes and the smells that go along with any large fairs like hay and leftover french fries! While the rides weren’t running and the stalls weren’t selling, the PAX was surely moving!
Plenty of walkers with their pets came by and saw us working out, and we had the chance to converse with a few of them. YHC met a guy when we were first arriving doing pull-ups, but I couldn’t convince him to stay for the workout. Maybe next time! Gotta work on my EH’ing skills.
The ground was still a bit damp from the morning dew, and the rain shower we had the day before, but a beautiful morning and place for a workout!
YHC was having trouble this morning with all sorts of things – remembering nicknames, mis-counting during the workout, forgot to count-a-rama (thanks Boyant for the reminder), and other mis-steps along the way. But the PAX didn’t complain (much) and the workout proceeded as planned.
Pre-Ruck : 3 PAX showed for a few mile warm-up pre-ruck (5:30-6:30a)
Beatdown :9 PAX posted for a bootcamp workout led by Spike. (6:30-7:30a)
DISCLAIMER : F3 : Fitness, Fellowship and Faith
Mission Reminder : Plant, serve and grow men’s small workout groups in order to invigorate male Community Leadership.
FROM (Free, Rotational, Outdoor, Men Only) – volunteer, peer-led, NOT a professional.
Each person understands the responsibilities of their own fitness, MODIFY AS NEEDED.
10x arm circles – IC
10x circle arms – IC
10x Abe Vigodas – IC
20x Imperial Walkers – IC
15x Daisy Pickers – IC
10x Sprinklers – IC
MOTIVATORS – countdown from 5 – IC (YHC kind of / sort of / totally mis-counted this)
Mosey to bandstand area (about 0.3 mile).
The Thang :
Team up :
One PAX performed exercises while other ran around Mr. Reeves statue.
Return and tag your partner, switch running/exercises.
Total your exercises until completed, then move onto next exercise.
100 inclined Merkins / run around Mr. Reeves
200 air squats / run around Mr. Reeves
300 LBCs / run around Mr. Reeves
200 lunges / run around Mr. Reeves
100 derkins (declined Merkins) / run around Mr. Reeves
50 box jumps OYO
50 Hip Slappers OYO
Instead of a weak mosey back to the flag, the PAX carried each other in a rotating partner carry back to flag. Carry your partner for 10 seconds, switch. 10 seconds, switch, until we all arrived back at the flag with plenty of time for some ab work.
6MOM / Mary / Abs / Core :
30x Flutter kicks – in cadence
30 second Superman hold – in cadence
10x American Hammers – in cadence
10x V-Ups – in cadence
10x windshield wipers – IC
5x X’s and O’s – IC
Tunnel of love
Count-o-rama : 9
Name FNGs :0
Announcements : Convergence coming up in May for our ONE YEAR ANNIVERSARY! Mark the date : 05/25/2019 Saturday. Guest Q’s will be here! Woohoo!
Words of Wisdom from : 2 Corinthians 12:7-10
Here are three lessons God is teaching us in his response to Paul:
Talk to God when you are hurting.
God may allow us to hurt so that we can remain humble.
God can use your physical weakness to show off His power.
God’s glory and message is infinitely more important than our comfort.
You know we’re getting closer to summer when we start in the gloom and finish at sunrise. A short-lived 55 degrees this morning, with clear skies in the gloom. Men at the ready, disclaimer agreed upon, we jumped on it at 5:33. Desktop made a drive-by appearance at about 5:40. Conditions: 55 degrees and clear, little wind
Warmorama – (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, Toe Touch, (IC) Merkins, Mountain Climbers, Shoulder Taps, Peter Parkers, Mosey around the church
The Thang – Progressive Shuttle – longways across the south parking lot, shortened with each rep. PAX did a different exercise at each end, then immediately mosey’d to the far side. Burpees, Freddie Mercuries, Merkens, Squats, Abe Vigodas.
Wall Work – BTTW/Peoples Chair
Abs Over Easy – Flutter Kicks, American Hammers, Freddie Mercuries, Dying Cockroaches, Reverse Crunches, Half Supermans
Block Party – (OYO) Block Merkens, Clean and Jerk w/blocks
Mary – Sciatica Stretch front and sides, Knee to chest lower back stretch
Beautiful 50 degrees in Allentown this morning. The Gloom was not so Gloomy especially when Wilson showed up with Mr. Brady. (Castaway reference)
DISCLAIMER – free, open to all men, rotational lead, outdoors, end with CoT, modified as needed. Accept with Aye!
WARMARAMA – mosey around tree of life loop to playground and back to shovel flag. Circle up for IC -SSH, Imperial Walkers, Abe Vagoda, Daiser Pickers, Goodmornings, Merkin Plank Twists and take another mosey lap.
Part 1 – Four Cones Box Drills – around the outside of cones, shuffle left, high knees, Broad Jump, Nur, Shuffle right.
Part 2 – Spartan OCR: Carry # 9 – Workout
Line up along one side of cones. Each pax at station. 10 minute AMRAP, keep rotating stations when you feel like your can’t do any more. Switch on 4 laps around the outside of the 20ft x 20ft box carrying 55lb dumbbells.
1. Heavy farmers carry (left) –
2. Heavy farmers carry (right)
3. Walking lunges
4. Bear crawl
5. Crab Walk
Part 3 – Progressively Worse 1 Man Maker with 20lb dumbbell, 3 Medicine Ball Sit-ups, and 10 second hold.
Man Makers (25/15)
Dead Hang (x10)
Next set, was 3 man makers, 6 sit-ups, and 20 second hold. That’s about all the time we had. Mosey bag to the flag for finish. Mr. Brady and YHC tossed the Wilson (25lb) medicine ball back and fourth only dropping him on his head a couple of time.
CoT – prayers for Sunny, Chase, and Barry’s Family. Praise for Mr. Brady’s Mother In Law.
-Grass Grabbers x10 IC
-Abe Vigodas x10 IC
-Mosey through Pottstown to the Schukyill River Trail for a 5k run back to the AO (total was 3.2)
-Stopped at mile 1.0 to do 10 Monkey Humpers IC by the side of the road
-Stopped at mile 1.5 to do “Sally’s Cousin” IC
-Finished off the run back at the AO
-Flutter Kicks x15 IC
-Hello Dollies x15 IC
-Leg Lifts x10 IC
-Prayers for Tim at Hershey’s church
-Prayers for Breeder as they look for a church, expect a newborn, and also for Uptown Girl’s daughter’s dedication this weekend
moseyed around the swamp field back to starting point. SS hops, Abe Vagotas, grass pickers , murkins, plank jacks, in cadence followed by neck, calf stretch and trunk rolls .
The “ Thang “
mosey to the monkey bars, paired up for pull ups. One pax did pull ups until he needed assistance from his partner. Flapjacked two sets .
Mosey to the pavilion and Circled up. I had each pax call out an exercise to do and in between each exercise we did the exercise Was chosen for that interval. First set was Monkey Humpers after each pax chosen exercise. Second set was Carolina dry docks finished with NameOrama, countarama, Circle of trust.
Drive-by disclaimer, literally. 1 Corinthians 16:13 – PAX had it memorized by the end of the workout.
Warm up: IC x 16- imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH.
The Thang: partner Dora with 2, 15 LB. dumbbells: cumulative reps to 80, flapjack at 20. Exercise 1: Curls and mountain climbers. Exercise 2: shoulder press and LBC’s. Exercise 3: squats and jump rope. Exercise 4: Skull crushers and low plank. Exercise 5: chest flys and Freddie Mercury. Exercise 6: back rows and SSH.
Mary: dealer’s choice. American hammers with weights x 2, crab cakes, and WWI.
Six PAX posted to participate in a run on the Schuylkill River Trail as advertised in a pre-blast. Last week YHC was distracted by having an FNG and abandoned our shovel flag after the workout. I had driven by the park during the week and it was gone. I didn’t have much hope of seeing it again and now the workout felt incomplete somehow without it. Nonetheless, it was a good morning for a run and I was glad to have a good turnout. The disclaimer was given and we took off.
Mosey to the foot bridge for –
Warm-a-rama: Neck Rolls, Trunk Rolls, Abe Vigoda, Imperial Walkers, Best Stretch Ever, Slow to Fast Mountain Climbers
The Thang: Schuylkill River Trail Adventure (~ 2.5 miles)
Ran along the trail with stops along the way for F3 adventures:
· Dips (15 IC)
· Flying Squirrels over the river
· Indian Run to Industrial Drive
· 1-Arm Assist Pushups (10 each arm)
· Railroad Tracks for ~ 200 yards
· Mosey to Highway overpass
· Bridges with leg raises (15 IC)
· Moon Gods (10 IC each side)
· Lunge Walk ~ 50 yards
· Wind Sprint to parking lot
· 20 Jump Ups or Step Ups on picnic table
· Partner up – leg push downs
· Parker Peters (10 IC)
· Climber Pickle Pusher (10 IC)
· Scout Run back to foot bridge
On the way out Ditto discovered a large (~6-inch long) larva-like nymph creature that looked like it came out of a sci-fi movie. His friend was waiting for him when we got back. It didn’t qualify as an FNG so we had to put it back by the river. I did attempt to EH two guys at the Bartram Trail parking lot. They were from York and Philly so I told them to check out F3 Philly and F3 Lanco. At least they were men and didn’t have multiple pairs of legs.
Our workout was complete when the park maintenance man showed up, and came out of the storage area with our shovel flag. It is great to be in a community where folks looks out for one another and it was a relief to have the flag back again.
COT: thanksgiving for our blessings and prayers for men in F3 and our families.
Five went to Four Twelve for coffeeteria where we ran into Pocahontas and his son. He has had fairly legit excuses for being absent the last three weeks but said he ran out of good excuses so he will be back next week. We’ll be expecting him.
YHC arrived at The Bee Hive at 6:15am to a glorious sunrise and perfect 55 degree temperature to lay the ground work for today’s beatdown. A series of cones and coupons were strategically placed throughout the Bee Hive for want would follow.
Cones and Coupons – placed forty yards apart on un-even grass surface across from pavilion.
Every 0.10 of mile a cone was placed around the inside driveway and street to make a 0.50 mile loop.
Special thanks to Flame for delivering 10 Paver coupons each weighing 23 lbs.
Today’s workout was designed with the Murph and Spartan Races in mind.
Disclaimer – given
Mosey around the driveway and every .10 of mile (cone) stop for a quick round of 2 warm-up exercises. All movements done in 10 count series, some IC others straight count.
Arm Circles / Circle Arms
Daisy Pickers / Abe Vagodas
Monkey Humpers / Imperial Walkers
Merkins / Crab Cakes
Burpees / Bonnie Blairs
Partner Up. P1 is doing a Murph Set while P2 is doing a 40 yard shuttle run or coupon carry 4 times.
Murph Set Includes:
10 – Pull-ups
20 – Merkins
30 – Air Squats
In order to complete a full Murph you need 100 pull-ups, 200 Merkins, and 300 Air Squats. So that means we do 10 sets. Fortunately, or unfortunately this is only a 1 hour workout so we only completed 6 complete sets.
Mosey the driveway loop. At each .10 cone stop for a quick round of 2 ab exercises.
Flutter Kick / Scissor Kick
Pickle Pushers / Pickle Pointers
American Hammer / WWI
Low Side Plank Lower and Raise / Left Legs
Praise for the Mothers this weekend. YHC had a great trip to Hershey with the Mrs. Praying for Lucky Punk as competes in National Fitness Competition, Special Prayers for Heavy Load and men like Dr. Seuss who make the time to stand beside another brother struggling. Praise God for F3 and each of our attempts to get better, be the light into the world, and live 3rd.
Great morning for a work out, cool and clear and the grass wasn’t even that wet. We were joined by Satellite from Birmingham AL who was visiting his parents in Whitehall. Great to see Dial Up, and Iacocca made an appearance as well. Disclaimer agreed upon, we jumped on it at 5:30 ITG.
Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world’s greatest stretch. The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute work for knee health but mostly mixed up myself.If I called ten ,we did 20,if I called 20 we did 10.Counting is hard,we need to include it in Q source.I may ask Mani for a refresher course.Anyway we had fun and Fun is the unspoken f in f3.The only important number was 9 pax who posted and it was a great workout because of Hawkeye’s fng…. Traveling Man. Circle of trust,we prayed for, Traveling Man who lost his mother,Heavy load, Pottstowns new AO and more.I am personally thankful for our leaders help and dedication,our fellowship and the privilege to lead this awesome group of men today.
A true case of ‘showing up is half the battle’. 3 amigos Friday morning, DS and LH recovering from Sunday’s 1/2 marathon and YHC on the mend from bruised ribs and not having Q’d for a month. But we brought what we had any how and CTHT. With disclaimer agreed upon by all, we got to it.
Conditions: 50 degrees and clear, very little wind
Warm-up: IC x20- imperial walkers, toy soldiers, dis lunge, grass pickers, SSH, Abe Vigodas, Merkins, shoulder taps, Mayweathers, peter Parkers, mountain climbers.
Mosey around building – side shuffle, high knees, butt kickers, touching the ground and skipping.
30-30-30‘s up the hill x3.
Pullup station 3 x3 while other PAX held low plank, ballerina, and Al Gore.
Line drill: 50 feet of Karaoke, fast feet, line hop/downhill ski.
Block party: cinder blocks reps of 10-15. military press, curls, back rows, skull crushers, chest press. Recovery exercises: huggy bears, arm circles, Moroccan night clubs, shoulder shrugs, and weighted lunge walk for 12 parking spaces.
Mary: Flutter kicks, Freddie Mercuries, LBC’s, American hammers, and WWI.
Ditto hunting turkey, Pocahontas running the Philly Broad Street race, Mr. Green up to his eye balls in the Spring rush at work, Taps being Mr. Mom, Teardrop has a migraine, Ringworm, not sure, probably hunting, Apollo MIA, Mr. Clean possibly recovering from last week’s Spartan Beast, Pilates moved back to Philly (is he in Philly F3 yet?), Clyde at the Beehive…not too may men from the Grill left standing — except Wichita and Beaker!
YHC thought he might be the only PAX at this morning’s workout and was very happy to see two cars pull in — Wichita and an FNG!
This past week has been rather chaotic and YHC failed to plan out an original workout so Friday afternoon, having five minutes, I quickly read Winklevoss’s BB from last week and it was a hit. Once again those Valley Forge guys came through with a workout for me.
The disclaimer was fully explained to our FNG and we took off.
Mosey to the end of the street for warm-a-rama: Arm Circles, Moroccan Night Clubs, Abe Vigoda, Grass Pickers, Best Stretch Ever — at this point we were about to go into Mountain Climbers when a pack of overly friendly dogs came charging up the river trail to us. It is not a good idea to be at eye level with unknown dogs so we got to our feet, succumbed to the affectionate advances of the pooches, waited for the owner to reign them in, and then got back to the business at hand — Mountain Climbers, Plank Jacks, Side Shuffle, Butt Kickers, and High Knees to the Playground Pavilion.
Tabata — 4 minutes per exercise: 20 seconds work followed by 10 seconds rest X 8 rounds
Burpee/ 60 second recovery
Interlude: Plank; Right Plank; Left Plank — 30 seconds each with leg raises
Lunges/ 60 second recovery
Interlude: Underdogs: 3 sets of 10 (IC) with isometric hold at top
LBC/ 60 second recovery
Interlude: Merkins: 3 sets of 10 (IC) with isometric hold at bottom
20 Dips (IC)
Sprint to the band stand
Mary: WWI (Wichita was getting back at YHC for the Dips and continued these for an inordinate amount of reps), American Hammers, Supermans
COT: Our FNG, being a farmer, was given the name “Pork Chop”. Welcome Pork Chop to the F3 brotherhood!
Prayers for our F3 brothers, their families, and men who need F3.
We all made our way to Four Twelve for coffeeteria and had the pleasure of joining General who was a full Starsky.
Now YHC is looking forward to next week where I anticipate fewer excused absences and expect to get a great turnout for the workout.
The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76.
Disclaimer given and accepted.
Mosey to the basketball court for the …
Morrocan Nightclubs x 10 ic
Abe Vagodas x 10 ic
Grass pickers x 10 ic
Plank x 1 minute
Peter Parkers x 10 ic
Merkins x 10 ic
Forward Fold x 1 minute
Starting at one baseline perform 38 repetitions, travel to other baseline, 38 repetitions, travel back. Total of 76 repetitions each round.
38 Squats / Sprint / 38 Squats / Sprint
Slow Butt Kickers x 19 each leg at each end / Sprint
38 Merkins / Bear Crawl / 38 Merkins / Sprint
Tricep Dips / Sprint up and back
Partner Rows / Crabwalk
Round of the Motivator from 8 reps down to 4 reps
Round of Crucible Merkins 5 each
Mosey back to Shovel Flag for a little Broga
High Reach, Forward Fold, Mani’s Stretch (Child’s Pose), Cobra, and Downward Dog
Praise from Clyde for the group and all the Pax.
Prayers for Venezeula
Prayers for Neon and his full plate
Praise for the blessing of living in a free country
One of our pax, Neon practiced his presentation in front of the Pax. The presentation was very timely for me and on point. Neon told us the story of the Bible in 30 minutes. He gave an interesting presentation that captivated us and reminded us of our purpose. Good job Neon and I know you will do well.
-Abe Vigodas IC x15
-Parker Peters IC x25
-IW’s IC x25
-SSH’s IC x20
-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 Bridge Street for some Route 66 – increasing merkins (we had the street to ourselves while the cops set up for the Food Truck fest!)…Balboa’s while waiting for the 6
-Mosey to Blue Bird Distillery for some 6MOM:
-Box Cutters IC x15
-American Hammers IC x20
-Mosey to the American Legion parking lot for 10 of the 21 burpees in honor of Riley Howell who tackled the UNC Charlotte gunman this week
-Mosey to the AO to finish off the 21 burpee salute to Riley for his sacrifice
-Hello Dollies IC x15
-Flutter Kicks IC x20
-In all, the PAX did just under 3.5 miles with the beatdown!
-Hops read Psalm 46:1-3 and reminded the PAX about the Lord’s providence and steadfast refuge and shelter in times of trouble and when climbing the mountains
-Praise for Winklevoss’ niece and nephew returning home safely from the NICU
-Prayer for all those affected by the Charlotte and CA shootings recently