No Climate-Controlled Gym Needed

09-NOV-2019

Due to a men’s breakfast, we moved our AO from The Grill in Hamburg to Blue Rocks Campground.  While some men braved the cold to prepare breakfast over an outdoor grill, 3 PAX, including 1 FNG, posted for an invigorating workout.

Conditions: Sunny blue skies; low 20’s

Warm-a-rama: SSH, Sun Gods, Trunk Rolls, Grass Pickers, Abe Vigoda, Best Stretch Ever, Calf Stretch, Mountain Climbers, Peter Parker, Monkey Humper

The Thang:

Motivators from 10 to 1

Mosey up through the campground to the boulder field — YHC has to comment here.  You cannot beat the beauty of Berks County and the mountains.  We worked out at the base of the boulder field with a fantastic view of the field marching up the mountain surrounded by the last of the autumn foliage and clear blue skies.  No gym can beat this!  OK, someone had the air conditioning turned down a bit low but halfway through the workout, YHC was shedding his outer sweatshirt anyway.

Leg circuit – rotate through each exercise from 10 down to 5:

  • Squats
  • Imperial Walkers
  • Lunges
  • Bobby Hurleys

Mosey back to pavilion

Chest and Arm Circuit – rotate through each exercise from 10 to 5:

  • Merkins
  • Dips
  • Carolina Dry Docks
  • Crab Cakes

Run short lap through campground

Ab circuit – rotate through each exercise from 10 to 5:

  • LBC
  • Flutter Kicks
  • American Hammers
  • Climber Taps

Literally as we finished the last round of Climber Taps, Ringworm shows up.  I should have had him do 50 penalty burpees on the spot but he had some plausible excuse about having to work overtime and not getting out of work in time to make the workout.  Nonetheless, it was good to see him.

COT: We welcomed our FNG, Dynamite, into the PAX.  He seems to be ready-made for F3.  He loves HIIT workouts, hiking, and the outdoors.  We look forward to seeing more of him and raising the bar on our level of fitness.  Prayers for Dynamite as he navigates some transitions in his life.  Prayers for the men of F3.

Following the workout we joined other men for breakfast and some great fellowship.  YHC also had the opportunity to give the devotional which was a take off from F3 leadership virtues with a focus on Contentment.

F3 Lehigh Valley