The Shovel Flag Returns


Upper 50s; partly cloudy

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


·      ATMs

·      Mosey

·     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.


Hamburg 1st Manniversary

Saturday, March 30, 2019 / Hamburg, PA  / 50 degrees, calm winds, and only one car fire on the side of the road.

Showing up 20 minutes early for a workout is a good idea, says no one ever!  Flame, Dr. Seuss, and I enjoyed arriving before Beaker; however, couldn’t manage to sneak in before Longhaul.  The mumble chatter in a clowncar makes getting up extra early well worth it.  The excitement for this day had been building for quite some time.  In truth this Q was having trouble sleeping the night before in anticipation of over 20 men to lead through the gloom for a beat down they wouldn’t soon forget.

Today we also honored Dial-up from the Lehigh Valley Pax with Log of Fame (a.k.a Laddy Glitter Sparkles).  The challenge was made to our Hamburg Pax to get 50 workouts in by next year so we can celebrate by burning their name on the Log and allowing them the honor of torturing each other by carrying the log the entire workout without letting in hit the ground.  If hits ground, 10 penalty burpees each time it hits.

DISCLAIMER  – provided by Dr. Seuss, he was spouting off about his disclaimer being lame and not getting hurt, modifying as need so you can’t pursue the Q for legal damages. It rhymed and made everyone laugh!  I clapped at the end.

WARMARAMA – mosey from the shovel flag to the middle of the park’s grassy field. Circle up for SSH, Abe Vogada, Grass Pickers, Merkins, Alabama Ass Kickers, Monkey Humpers, High Knees, Mountain Climbers, and maybe a few other things to get the heart rate up.

The Thang

YHC ranted for a few moments on F3 is as much about Fitness is it is about Male Community Leadership.  In addition to physically pushing each other our secondary aim is to bring men into more leadership experience, training, and influence. So today’s workout was CUE’d on FOUR aspects of leadership worth remembering.

1.)Listening – which no PAX ever heard their wife say he needed to work on this.

(aka 21s or Simon Says) Timothy Says :  4..8  SSH – 2 count 1 – 4 loud, and then stop exactly after doing 8 more, for a total of 12.  We need to stop exactly at the same time.  Every time we don’t all stop at the same time, there will a group penalty exercise called, starting with 4 reps, progressing to 8.

2.) Perseverance

Timothy’s Pyramid Building – 4 Diamonds 8 Blocks (aka 7 of Diamonds).  At each corner of the diamond, do stated rep count of selected exercise below, progress by 8 each round.  First guy to complete the pyramid picks a card from the F3 deck of pain to do until 6 completes

  1. Burpee x 8
  2. Flutter Kicks x 16
  3. Merkins x 24
  4. Monkey Thrusts x 32

Here is where we reached the base of the pyramid and instead of offering additional beating, we offered some physical and spiritual healing to mediate over.

1 Timothy 4:8 – For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

  1. Head Tappers x 24
  2. Pickle Climbers x 16
  3. Bonnie Blairs x 8

3. Team Work

Block Brigade (also can be done on Stairs or Long Hill) – 4 to 8 guys standing shoulder to shoulder in line.  Man at end passes Paver to guy at the end one man at a time.  Once hand off, race to end of line to receive the block going all the way to designated finish line.  To make extra challenging and ridiculously funny ask guys to Chinese fire drill around the group before taking the brick at end of line.

4. Fun

Rochamburpees Tournament– Rock paper scissors – while in low plank (chillcut) Best out of 3!  Whoever beats you, get become their alliance and cheer them on, as they go against the next challenger.  There was supposed to be some burpee consequences for the losing alliance; however, time was the enemy and we already owed some burpees for a dropped log.  FNG (aka Fumble) was crowned Rochamburpee Tournament Champion taking Long Haul in 3 rounds.


Mosey back to the shovel flag and pay up on the one drop of the log of fame.


CoRama = 25

No Rama = Fumble, Waterboy, Kubota, and Suds

Announcements – Coffeeteria at 412 with full-on cinnabon and grumb cake war between Elli and Jan!  Hiking to top of Pike’s Peak!  Flame urging each man to tell another guy about F3 because they don’t know they need it yet.

P&P – Neon took us out in prayer praising God for all these men of Hamburg and asking continued guidance, protection, wisdom, and growth for all of us.

Number of FNGs: 4

Sharing troubles at the Grill


34 degrees, clear and blustery

I confess that when I heard the wind blowing this morning as I contemplated fartsacking even though I was scheduled to Q.  I thought to myself, who is going to show up today (I wonder if I would if I wasn’t Q).  So, YHC was very pleased to see four other cars pull in to the parking lot including an FNG.

The disclaimer was given in full and accepted.

Mosey to the end of the street and had a fifth car pull in.  Apollo had to chase after us to catch us in time for:

Warm-a-rama: SSH, Monkey Humpers, Abe Vigoda, Grass Pickers, Side Lunges, Plank Jacks, Calf Stretch, and Best Stretch Ever

Made our way to the playground via Side Shuffles, High Knees, Butt Kickers, and mosey.

The area under the swings were small ponds so the planned Under Dogs were out.

PAX did Dips in the pavilion while 2 PAX, in turn, did Pull ups (AMRAP)

Mosey to the band stand for the main event.

I had listened to this past week’s F3 Weekly Roundtable podcast #F3MentalBattle which is our Louisville brother’s initiative to raise awareness of Mental Health issues (anxiety, mood disorders, schizophrenia, etc.).  We should be aware of these conditions in our own lives and the lives of our brothers and loved ones and seek appropriate help and treatment as we would any other illness or injury.

I also read one of Dr. Seuss’s backblasts and shamelessly appropriated it for my use.

Circle of Pain/Share My Troubles: “I am able to do all things through Christ who strengthens me.  Nevertheless, you did well to share with me in my trouble.”  Philippians  4;13 & 14

13 stations; 14 reps at each station.  One man in the center jumps rope.  As each man completes a station he has the option to relieve the man jumping rope (share in his trouble) or continue to the next station.

  • Flutter Kicks
  • Lunges
  • Squats
  • Diamond Merkins
  • Half Superman
  • Merkins
  • WWI Sit ups
  • Mountain Climbers
  • Side Squats
  • Crab Cakes
  • Elbow Lifts
  • Carolina Dry Docks
  • Alternating Shoulder Taps

After each man completed at least one round of each station, we made our way out to the street.

Elevens — 10 Irkins, make way across the street by various modes of travel to do 1 Squat.  Continued back and forth laddering to 1 Irkin and 10 Squats.  Modes of travel included Bear Crawl, Crab Walk, Duck Walk, Lunge Walk, Alligator Crawl, Nur, High Knees, and Side Shuffle

Back to the band stand for Mary — Dealer’s Choice: American Hammers, Six Inches for count of 30, Freddie Mercury, WWI, LBC, Starfish Crunches.

COT: Prayers for Wichita’s sister and niece as they travel to Fiji to visit another sister in the Peace Corps, prayers for a young boy from Hamburg who is paralyzed from a car accident.

We welcomed our FNG to F3 with his new name, Taps.  What made it memorable was that soon after being given his name, it was christened with some splashed merlot!  Welcome to F3, Taps, we are glad to have you join the brotherhood!!!

We all made our way to Four Twelve for some great fellowship during coffeeteria.Number of FNGs: 1

Exponential Exercises


30 degrees, clear

3 PAX arrived at the grill to hear a recitation of Dr. Seuss’s rhyming disclaimer.

Warm-a-rama: run ~ ½ mile lap around the park. Arm Circles, Trunk rolls, Abe Vigoda, Monkey Humpers, Seal Jacks

The Thang:

Exponential Exercise

  • Run to playground
  • 5 Pullups
  • Run halfway to bandstand
  • 10 Dips
  • Run to bandstand
  • 20 Merkins
  • Run to playground pavilion
  • 40 LBCs
  • 80 Squats

Return to playground; repeat 2X

Prior to the last round be took a break by doing 10 Underdogs on the swings

Mary: Dealer’s choice — Freddie Mercury, Duck Walk, Crunchy Frogs, American Hammers, Flutter Kicks, WWIs

COT: Announcements (5K opportunity next Saturday, Maniversery coming up end of March – EH FNGs), Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer — thanks for another beautiful morning to be outside and moving, prayers for men of F3 Hamburg, prayers for wisdom as Mr. Green and Apollo manage their respective businesses.

Following the workout, Beaker and Mr. Green went to Four Twelve where we met up with some Starskys — Ditto and Pocahontas.  It was good to catch up with more of the PAX even though they skipped the workout (smart sacking).

Three Alarms


22 degrees, clear, dry

Two PAX manned the Grill to serve up a 3-Alarm special order.

Warm-a-rama: SSH, Sun Gods, Abe Vigoda, Hillbillies, Plank Jack, Peter Parker, Best Stretch Ever,  Side Squats

The Thang:

Suicide Run (3 cones set ~ 30 yards apart) X 2

3 Alarm

Recovery run between locations

  Band Stand Pavilion 1 Pavilion 2
A (arm) 15 Diamond Merkins (IC) Pullups (AMAP) 15 Dips (IC)
L (leg) 20 Squats (IC) 15 Box Jumps 40 Step Ups (IC)
A (abs) 15 Climber Taps (IC) Hundreds 15 Toe Taps (IC)
R (“R”) 15 Rosalitas (IC) 15 Russian Dips (IC) 15 Reverse Crunch (IC)
M (“M”) 10 Mike Tyson * 15 Merkins (IC) 15 Mountain Climbers (IC)

Suicide Run

Mosey down the street and back with a stop to do Irkins


Mary Round 1: American Hammers, 6 inches with 30 count each, Star Fish Crunch, Freddie Mercury

Mosey to playground for Under Dogs; mosey around the field with a stop for Derkins

Mary Round 2: WWI, Dolly

COT: The Grill is closed next week; workout at Faith Church prior to the No Regrets Conference

Prayers for the PAX

One Word


43 degrees, clear, damp

YHC started off with a text from Teardrop that he wouldn’t make the workout since he just woke up.  After a couple of texts back and forth he changed his mind and said he would just be late…better late than never!!

3 PAX started off with warm-a-rama: Arm circles, SSH, Abe Vigoda, Grass Pickers, Imperial Walkers, Alabama Ass-Kickers, Best Stretch Ever, Side Plank, Mountain Climbers

Pilates pulled in to join us (he hasn’t made warm-a-rama yet).

The Thang:

Ran lap around the park and soon realized it was a bad idea since the field was saturated and we were running through standing water.

10 Burpees at the bandstand

Ran to playground via the street

15 pullups

15 Merkins (IC)

15 Dips (IC)

15 Carolina Dry Docks (IC)

Ran back to bandstand via street for 2nd round of burpees.  At this point Teardrop joined us.

Repeated 3X

Ended at bandstand for a round of Mary: Freddy Mercury, WWI, 6 inches 20 count each PAX, V-ups, American Hammer

10 Burpees

2nd round of Mary: Plank for 15 count each PAX, Leg Raises, LBC, High Knees, Parker Peters

COT: Praise for birth of Beaker’s granddaughter.

YHC introduced “My One Word” to the PAX.  YHC had listened to one of the F3 roundtable podcasts on the topic and decided to share it with the PAX.  In a nutshell, instead of a New Year’s resolution focusing on a behavior change, you envision and list characteristics of the man you would like to become.  Narrow the characteristics down to a single word which you focus on for the year.  We’ll see what words we chose over the next few weeks.

Over the River and Through the Woods


38 degrees with a breeze

5 PAX posted for a romp through the woods.  We started a few minutes late as we waited for Teardrop to pull in (no surprise he was running a bit late; something about bodily functions).  We started the warm-a-rama and by the time we finished Pilates rolled in (at least these guys are consistent).

Warm-a-rama: Arm Circles, Sun Gods, Huggy Bears, Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Calf Stretch, Hamstring Stretch

Day’s Thought: 4th Week of Advent – Joy

But the angel said to them, “Do not be afraid!  Listen carefully, for I proclaim to you good news that brings great joy to all the people: Today your Savior is born in the city of David.  He is Christ the Lord.” Luke 2:10-11

Off we went on our trail run.  The disclaimer was given as we approached the bridge over the Schuylkill River.

We ran the Schuylkill River Trail to the parking lot by the Bartram Trail and then back again (~ 2.25 miles).  Along the way we did Dips, Nur, Lunge Walk, Burpees, Merkins, Squats, Bonnie Blairs, Step Ups, Pyramid Merkins, ATMs, Carolina Dry Docks, and maybe some other stuff.  We had some good mumblechatter as we enjoyed our scenic romp along the river.

The song goes: “Over the river and through the woods to Grandmother’s house we go… Over the river and through the woods oh how the wind does blow. It stings the toes and bites the nose as over the ground we go…”  However, even though it was cool this morning, we didn’t have the stinging or biting sensations; that will no doubt come over the next few months.

We made it back to the shovel flag shortly after 8:00.  No time for Mary.

COT: Thanks for the Christmas season.  Prayers for those without family at this time.  Prayers for upcoming Christmas Eve services.

Merry Christmas!

Full Starsky


43 degrees and damp

Three PAX initially posted and started the warm-a-rama; Teardrop then joined us…but he wasn’t the latest arrival.  More on that later.

Warm-a-rama: SSH, Abe Vigoda, Sun Gods, Goofballs, Grass Pickers, Plank Jacks, Peter Parker

Day’s Thought: 3rd Week of Advent – Love and Peace

“And suddenly there was with the angel a multitude of the heavenly host praising God, and saying, Glory to God in the highest, and on earth peace, good will toward men.” Luke 2:13-14

The Thang:

P – Prisoner Cell Merkin Burpee (PCMB) 10 OYO

E – Escalator: 10 Jump Ups, 20 Merkins, 30 Lunges, 40 Rocky Balboas, 50 LBCs  (ran around the park stoping at each corner and ended at the bandstand between each set)

A – ALARM (Arm, Leg, Abs, “R”, “M”): 20 Dips, 20 Bonnie Blairs, 20 Flutter Kicks, 20 Russian Dips, 20 Mountain Climbers

C –Carolina Dry Docks 20 IC

E – Elevens: 1 Merkin; 10 Squats; return; ladder to 10 Merkins/1 Squat

Mosey to end of street and back

Mary: Dealer’s Choice — WWI, Freddie Mercury, Dolly/6 inches, American Hammers

COT:  Prayers for Teardrop’s wrestling tournament; thanks for the Christmas season — Christ with us.

As we wrapped up COT and headed to our cars to go to coffeeteria, Pilates drove in and jumped out all ready for a beatdown.  Too bad he was over an hour late!  In his defense, it was only his second workout and he got the time mixed up or maybe he just timed it to make the best part of the workout — coffeeteria.  We’ll have to keep on top of this guy — brand new to F3 and already pulling a full starsky!

On the 1st Day of Christmas my Q-Love gave to me…


Four PAX posted to the Grill to kick off the Advent season F3-style.  The weather was more pleasant than expected – temps in low 30s, no wind, and the sun came out during the workout.  We got started a few minutes late as Teardrop rolled in at the last minute and then told us his missing gloves saga.  He ended up wearing his M’s gloves – very fashionable but we expect him to wear the matching hat and scarf next week.

The disclaimer was given, and we moseyed to the basketball court.

Being the beginning of December, YHC wanted to get us into the holiday spirit so we started with Advent:

1st week of Advent – Expectation and Hope.  Isaiah 53: 3-6

“He was despised and rejected—a man of sorrows, acquainted with deepest grief. We turned our backs on him and looked the other way.  He was despised, and we did not care.  Yet it was our weaknesses he carried; it was our sorrows that weighed him down.  And we thought his troubles were a punishment from God, a punishment for his own sins! But he was pierced for our rebellion, crushed for our sins.  He was beaten so we could be whole.  He was whipped so we could be healed.  All of us, like sheep, have strayed away.  We have left God’s paths to follow our own.  Yet the Lord laid on him the sins of us all.”

Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humper, Alabama Ass-Kicker, Mountain Climbers, Plank Jack, High Knees, Butt Kickers

 The Thang:

Mosey to bottom of Franklin Street

  • Heartbreak 1,2,3: team up; cumulative reps of 100 Merkins, 200 LBCs, and 300 Squats while partner runs ~ 100 yards up the street and back.

Mosey to playground for a round of the 12-Days of Christmas.  The PAX quickly caught on that the gifts were not from their true love but rather from their “Q-Love” as YHC was not-so-affectionately dubbed.  However, these gifts were for the betterment of us all.

  • 12 Days of Christmas
  1. 30-second Plank (12 total)
  2. 2 Pullups (22 total)
  3. 3 Burpees (30 total)
  4. 4 American Hammers (36 total)
  5. 5 Crab Cakes (40 total)
  6. 6 Bobby Hurleys (42 total)
  7. 7 Dips (42 total)
  8. 8 Flutterkicks (40 total)
  9. 9 Walking Lunges (36 total)
  10. 10 Irkins (30 total)
  11. 11 Imperial Walkers (22 total)
  12. 12 Star Jacks (12 total)

By 8:00 we had only completed day 10 but since the boys were having such a fun time opening each new gift, by unanimous vote, we went into overtime to finish the routine.  All were pretty much smoked by the end.

COT: Thanks for answered prayer from last week; circumstances seem to have averted Teardrop’s nephew from making a bad decision.  Prayers for young people in our lives.

Foiled Again


Two scheduled boulder scrambles were rained out and this time the snow made the rocks even more treacherous than an F3 man should attempt.  Well, they won’t be going anywhere so eventually we’ll accomplish this CSAUP.

3 PAX posted to Blue Rocks Campground for our workout.  Teardrop was also present but was busy scurrying around adapting his original plans for an outdoor men’s breakfast and moving it into the snack shop.

Mosey up the hill to the boulder field for warm-a-rama: SSH, Grass Pickers, Abe Vigoda, Imperial Walkers

Mosey back down to the pavilion.

Dealer’s choice of sets of exercises with a repeated set between each for a round of three: 10 Burpees, 10 Crab Cakes, 10 Squats, 10 Hillbillies.  Chosen exercises included such exercises as Merkins, Derkins, Irkins, Step Ups, Peter Parkers, Jumping Spiders, Side Planks, Pistol Squats, Balancing Exercise with no name, Plank, Superman, Carolina Dry Docks, etc.

Ditto was distracted throughout the workout by a group of does with a buck trailing behind.  Another advantage of F3 is that all sorts of wildlife can be seen from our “gym”.

Mosey down to campground entrance lot and back for Mary: Dealer’s choice included Freddie Mercury, LBC, American Hammers, Flutter Kicks, Six Inches, and Crunchy Frogs.

COT: Prayers for Apollo as he travels to visit family and as he and his son compete in a speed skating competition.  Thanksgiving for our many blessings.

After the workout we walked up the road to check out the deer and then joined the other men for breakfast.



“Two are better than one because they have good reward for their efforts. For if either falls, his companion can lift him up, but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10.

That verse was put into action today…

YHC started off the day like any other pre-workout. Before I left my house I prayed that God would use the workout to encourage and build up the men who posted. I didn’t expect I’d be the specific recipient.

5 PAX posted. Temperature was in the low to mid 30’s with a breeze but sunny. The disclaimer was given including a reminder to modify up to an including not even doing the exercise (I should have paid more attention to that…)

In good F3-fashion, today’s workout was “stolen/borrowed/adapted” from a workout Mr. Brady Q’ed a week or so ago. I did it and enjoyed it…I should be able to Q it without any trouble…nope.

Mosey to basketball court

Warm-a-rama: SSH, Sun Gods, Abe Vigoda, Hillbillies, Grass Pickers, Peter Parker, Plank Jack

  • Center circle – circle up to do Merkins and move clockwise around circle; reverse
  • Line up at end of court; do 1 4X4 (standing to plank, 4 merkins/4 mountain climbers), lunge walk ½ way, do 2 4X4s, lunge walk to end, 3 4X4

Day’s Thought: The PAX were divided into two teams and each team given one of the following verses to memorize by the end of the workout. I didn’t expect immediate application.

  • “So encourage each other and build each other up, just as you are already doing.” 1 Thessalonians 5:11
  • “We should help others do what is right and build them up in the Lord.” Romans 15:2

Mosey to car to pick up coupons (2 bricks each)

The Thang:

Mosey to field

1 team does stationary exercise, the other travels across field (~ 100 yards) with bricks and back; flapjack

  1. Overhead claps with coupons/ wind sprint across field and mosey back
  2. Merkin with rows/ backward run across field; sprint back
  3. Squat with overhead press/ Bear crawl ½ way; sprint
  4. Lunge with lat raise/ jog across; sprint back
  5. Punches and shuffle/ Side shuffle across; sprint back
  6. Curls/ Side shuffle across; sprint back

So, this is where things began to fall apart. By the 4th round I began to lose steam and was lagging behind. By #5 I dropped my bricks and barely made it back.

At this point I decided we (I) needed a break from the sprints so we did 10 Imperial Walkers (IC). By now I hit a wall. I vaguely remember telling the PAX to mosey to the playground for pull-ups, step ups, and dips. I trailed behind but made it to the pavilion and then proceeded to totally lose it.

PAX: “Beaker, are you OK?” “Lay down on the bench” Lifted my legs up. I was in a fog going in and out of being able to focus or see or verbalize.

Wichita: “We’re calling the ambulance”

Beaker: “No, I’ll be alright; really, let me sit up”

Wichita: “Dude, it’s too late, Ditto already called and they’re on their way”

Teardrop: “Lie still, keep you legs up; you are slurring and fading in and out”

Ditto: “He looks catatonic”

Beaker: “I’m fine; really; I’ll be OK”

EMTs arrived and proceed to evaluate and take my blood pressure – 99/45. OK, that is even a bit low for me. They wouldn’t let me sit or stand up. Ugh. Got a stretcher, loaded me on and hauled me off to the ambulance for further evaluation. This was my first experience inside an ambulance. Lots of questions, EKG, more blood pressure monitoring, tested my blood sugar. At this point, everything was coming back to normal (relatively). They warned me if my blood pressure dropped when I sat up and then stood up they were definitely taking me to the hospital. I tried to will my blood pressure to stabilize. I did NOT want a trip to the ER. Fortunately, it was OK (still low but within normal parameters).

They called the hospital doctor to get his take. EMT: “the guy is a hard-core runner. His buddies are here and will take him home”. Well I never considered myself a hard-core runner but I guess it is all relative. The EMTs were trying to make sense of why 5 grown men were running around the park on a cold morning…with bricks.

Fortunately, the doctor agreed and I was released.

At this point, Mr. Clean pulled a Starsky and texted “Where are my F3 brothers? I just stopped by Four Twelve for my favorite part of the workout!”

Teardrop texted back “on our way; there is a story”

The coffee tasted better than usual.

So, a couple of reflections on this eventful workout:

  • First, I had no doubt my brothers had my back. I was in very good hands, despite myself arguing with them about the ambulance. They had me covered. Two (or more) are definitely better than one.
  • Second, being in an ambulance makes one a bit philosophical. I work out in order to stay fit. However, things happen and our days are numbered. Even very fit guys succumb to their mortality. I don’t mean to be morbid but I was reminded of my mortality. And it is OK. I hope to stay fit and healthy until the day I die. This may seem like an oxymoron but I’m serious. I try to take care of my body so it is useful for whatever the good Lord has for me to do. But, if and when it gives out I’m ready to go home. My goal is not to cheat death and live indefinitely. I shudder at that. I just want to live the life God intended for me by his grace and then look forward to being free of the trials of this world.
  • Third, I promised my M I’ll follow up with my doctor.

Nor’easter at the Grill


Weather report: Nor’easter. YHC tried to rally the troops in spite of the forecast.  2 PAX posted.  Some had semi-legit excuses.  Others may have let the weather sway their decision…not sure.  Anyway, it was wet and windy at the Grill in the gloom of this Saturday morning.  We made good use of the band stand.

Warm-a-rama: Sun gods, Arm Circles, Abe Vigoda, Hillbillies, J-Los, Mountain Climber

Since we didn’t get a mosey or run in, we opted for a round of Jacked up to get the blood flowing — ~20 each of SSH, Seal Jacks, Plank Jacks, Crossover Jacks, and Smurf Jacks.

 The Thang:

  • B. O.M.B.S. – partner up for combined total of 50 Burpees/Bear Crawl, 75 Overhead Claps/Duck Walk, 100 Merkins/ Lunge Walk, 125 Big Boy Sit-ups/Power Skip, and 150 Squats/Frankenstein walk
  • Deep Sea Diver – Feet on stairs to band stand; perform 2 Hip Slappers; move feet up 1 stairs; perform 2 Hip Slappers; continue up 5 stairs and back down.
  • Dodo Bird – People Chair position; brick in each hand: raise to shoulder height on side; return to side; raise to shoulder height in front
  • Wonder Bra – People Chair position; brick in each hand: arms to chest, shoulder press, back to chest, push out in front
  • Opted to do a recovery run up the street and back in the drizzle
  • Floyd Mayweather with bricks
  • Jack Jack Webbs – Merkin/Plank Jack/on knees for 2 overhead presses (holding bricks)
  • Manatee – superman position, left hand twist back to grab right foot, flapjack

Mary: Dealer’s Choice — WWI, Dolly, Flutter Kicks, American Hammer, 6 Inches, Freddie Mercury

COT: Prayers for families and the other men in the PAX

Coffeeteria after the workout was especially enjoyable.


Trail Run Duo


YHC is posting a late backblast from last weekend for Apollo and Wichita.  They posted to the workout without YHC since I was out of town.  Their report is that they did the trail run which is approximately 3 miles, stopping at a few intervals for Merkins, Step ups, Dips, and some other exercises.  They returned to the park for a round of Mary.

Way to keep the Grill cooking, men!


Boulder Run Fail


The Hamburg PAX planned a second attempt for a boulder scramble at Blue Rocks Campground but being off the beaten trail it is definitely weather dependent.  YHC woke to the sound of rain…another postponement of the CSAUP.  Nonetheless, 5 HIM chose to down the DRP, leave the comforts of the fartsack, and posted to the campground in a steady drizzle of rain.

Mosey to the pavilion for Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Plank Jacks, Peter Parkers, Motivators starting with 10 laddering down to 1.

~ 1-mile run around the campground with a photo op at the boulder field and Apollo’s decked-out campsite.

In very un-F3 fashion, we went in to the campground community room for the second half of the workout:

BLIMPS (5 Burpees/ 10 Lunges/ 15 Imperial Walkers/ 20 Merkins/ 25 Plank Jacks/ 30 Squats)

5 sets of 4X4s (4 Mountain Climbers/ 4 Merkins)

Various sets of exercises including Crab Cakes, Mike Tysons, Staggered Merkins, Donkey Kicks, Step Ups, Dips, Bonnie Blairs, Diamond Merkins, and probably some more that YHC has forgotten.

Mary: Dealer’s Choice included Flutter Kicks, WWI, LBCs, American Hammers, and 15-count around for 6 inches.

COT: We will make another attempt at the Boulder Scramble in November prior to a Men’s breakfast being held at the campground — Third time will be the charm!

Prayers for a 5-year old child of a friend of Wichita who will be having heart surgery in November.


F3 Run 1-2.jpg F3 Run 3-1.jpg F3 Run 2-0.jpg



Apollo and Beaker were the only PAX to post the Grill for a failure workout.  The rest of the PAX got a head start and failed to show up.

Mosey to Basketball Court for Warm-a-rama: SSH, Abe Vigoda, Side Squats, Monkey Humpers, Imperial Squat Walker, Plank Jacks, High Knees, Butt Kickers, Zig-Zag Hops

Mosey to the Band Shell for 30 count of BTTW

Mosey to Playground

The Thang: Failure

  • Pull-ups to failure
  • Run lap half-way around field
  • Diamond Merkins to failure
  • Continue lap around field to band shell
  • Big Boy Sit-ups to failure

So, what does one do when experiencing failure?  Pick yourself up and try again…

  • Return to playground; repeat 3 times – Pull-ups, Merkins: Ranger, Wide, and Regular; Abs: Leg Raises, Knee Pull-ins, and Dolly

Mosey to pavilion to do 20 Step-ups each leg and Dips to failure

Lunge walk 1/2 way to band shell

20 Crab Cakes

10 Donkey Kicks

Mary: half-superman and Freddie Mercuries


Hard Easy


Five PAX posted to the Grill but failed miserably at their assignment of coming prepared with a portion of the workout to Q.  They simply stated they new YHC would be prepared…yeah, YHC is an enabler…gotta work on that.

So, off we went on a mosey down the street and YHC was reminded that the disclaimer was not given (at least they are picking up on the necessary structure of the workout).

Warm-a-rama: SSH, Imperial Squat Walkers, Side Squats, Angle Grinders, Mountain Climbers, head back to shovel flag via Butt Kickers, High Knees, Side Shuffle.

The Thang:

Belching — lay flat on grass, then sprint ~ 20 yards and drop; 10 Peter Parkers/ 20 Pickle Pushers; sprint and drop; 20 Shoulder Taps/ 20 Crunchy Frogs; sprint and drop; 20 Crab Cakes/ 20 WWI Sit-up; sprint and drop; 10 Parker Peters.

Mosey to hill for a Rampage — Bear Crawl up the hill; 10 Bobby Hurleys; Bear Crawl down; 10 Squats; Repeat

During the rampage we talked about living life hard/easy vs. easy/hard — take on the hard stuff in life rather than passively avoiding it so life gets easier over time as you build resilience (as opposed to avoiding the hard stuff which eventually catches up with you and overwhelms — easy/hard).  This was from a recent F3 podcast by Agony on the way of Adam, rejecting and overcoming passivity — highly recommended.

Mr. Clean mentioned he had some coupons in his truck (2 cinder blocks and some 35-pound weights) so we thought we should take advantage of them.  Mosey to the truck to collect the coupons and then partner up — P1 did overhead Triceps extensions while P2 ran ~ 100 yards out and back; cumulative total of 100 extensions.

Ascending Curb Crawl — Bear crawl across the street, do 1 Merkin, Bear crawl back and do 2 Derkins off the railing; repeat until we reach 12 Merkins; halfway through the complaints got loud enough that we switched to a duck walk instead of a bear crawl.

Lt Dans to mid the field — 1 Squat: 2 Lunges; ladder up to 5 Squats: 10 Lunges

Next we tried a new exercise — Swirleys — Partner up; P1 holds P2’s legs up in the air while P2 does pushups (5 at 45 degrees, 5 at 60 degrees, and 5 in a full hand stand).  YHC learned what a real swirley was (yeah YHC was a bit sheltered and was neither a participant nor a victim of a swirley in high school unlike the other delinquents in the PAX).

Mosey to the band shell to wrap up

10 Newton’s Cradles, Febreeze (2 BigBoy sit-ups: 10 Air presses while holding six inches; ladder up to 8 BB sit-ups: 40 Air presses/6 inches), Dealer’s Choice for Mary: Hollow Body Rocks, 15 Freddie Mercuries, 6 inches for 15-count around by each PAX, 2o Leg Raises while holding on to the railing.

COT — Thankful for the time we enjoyed sweating it out; prayers for PAX who coach and for the influence they have in the lives of their teams; prayers for Beaker as he leads a men’s Bible study on friendship starting in a couple of weeks.


Share my Troubles

Six PAX posted to a rare sunny morning at the Grill.  The disclaimer was given and we moseyed to the end of  the street for warm-a-rama: Arm Circles, SSH, Abe Vigoda, Best Stretch Ever, Plank Jack, Side Lunges.

Mosey to basketball court for line hops down the court; return via Frankensteins.

Suicides runs — foul line, center court, foul line, full court; plank for six, 10 Diamond Merkins IC.  Repeat followed by 10 Wide Merkins IC.  YHC had planned to do 3 runs but since could barely breath to count the reps decided two was enough.

Mosey to the Shovel Flag for the Thang:

Share my Troubles (Philippians 4:14): one PAX start count of squats in center of circle while others start at one of the surrounding stations.  When PAX complete a set of the prescribed reps, he relieves the man in the center and continues the count of squats.  Keep going until 600 cumulative reps completed.  Stations: 15 Burpees, 20 Merkins, 20 Mountain Climbers, 20 Peter Parkers, 15 Bonnie Blairs, 20 WWI Sit-ups, 20 Flutter Kicks, 20 Half Superman.

Mosey to Playground: Pullups (AMRAP), Underdogs (AMRAP)

Mosey to Bandshell: One PAX named an exercise for the rest to do while he ran ~ 70 yards out and back.  Exercises where: BTTW, Burpees, Flutter Kicks, Wall Sit, Mountain Climbers, Six Inches

Mosey to Pavilion: 10 Abyss Merkins, Step Ups, Abyss Merkins (AMRAP), Reverse Crunches, Six Inches, Freddie Mercuries, LBCs, Starfish Crunch.

COT: Prayers for people in the Carolinas during the storm, specifically for Teardrop’s nephew and his family.  Prayers for Wichita’s sister-in-law who is in the Peace Corps in Fiji.  Beaker will be leading a Men’s Bible Study on Friendship starting October 2nd.

Uptown 50


Five PAX initially posted including a return FNG from the prior week who had not yet received his F3 name.  Teardrop also texted that he was running late and, as promised, did arrive at the end of warm-a-rama which was perfect timing since we needed an even number of PAX for partners during the Thang.

The core principles of F3 were explained to the FNG and the disclaimer was given.

Warm-a-rama: Mosey to the end of the street for SSH, Abe Vigoda, Grass Pickers, Monkey Humpers, Slow to fast Mountain Climbers, Plank Jacks.  As we saw Teardrop had pulled in, we returned to the shovel flag via Side Shuffles, and Carioca.

The Thang:

Mosey to the center field where cones were set up for a modified Uptown 50:

Side note: Yesterday was our Nantan’s birthday which reminded me that there was a routine in the exicon named after him which lead to this workout.  Happy Birthday, Uptown Girl!

10 Merkins and then travel 50 yards via the instructions on the first cone to the next cone; 10 Merkins and repeat until all 10 modes of travel were completed — Broadjump Burpees, Nur, Crab Walk, Partner Carry 1 and 2, Lunge Walk, Wheelbarrow partner 1 and 2, AYG (sprint), Bear Crawl.  Total of 100 Merkins.

Mosey to playground for Morning Call — in turn, each PAX did AMRAP of Pullups while the others did Dips, LBCs, and Squats.

Under Dogs on the swing set

Mosey around perimeter of the field to the band shell

Dealer’s choice of Mary: Side Planks, Six Inches for 10 count by each PAX, Freddie Mercuries, Hold Plank for 10 count by each PAX, WWI Sit Ups, American Hammers

People’s Chair for 10 count by each PAX

BTTW for 10 count by each PAX

COT: Prayers for Teardrop’s daughter as she completes her recovery of a torn ACL; Praise for Apollo’s successful birth of his much anticipated kidney stone!  The sex is unknown but Apollo is feeling much better.

After waiting a week, our FNG was given his F3 name of Pocahontas…he may have wanted to wait another week but we have no doubt he will carry his name well, as he assured us he is confident in his manhood.  Welcome to the F3 brotherhood!