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.
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.
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.
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.
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.
Sorry for the short backblast. I have forgotten a lot of what we did. Had a good warm up with some moseys. Had a pretty kick butt workout followed by some Merry and a circle of trust and some praise and prayer time. If you don’t know what we did then you should have been there. See you next time
Four PAX present for the disclaimer. We moseyed off to the other side of the parking lot as YHC disclosed that today’s workout was a repeat of Saturday’s Grill workout. This is one advantage of straddling different AO’s.
Warm-a-rama: Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Smurf Jacks, Bridges with alternating leg raises
Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps. After each set, run a lap around the parking lot loop
12 Ranger Merkins
12 Sumo Squats
12 Flutter Kicks
12 Carolina Dry Docks
12 Plank Jump-ins
12 American Hammers
12 Shoulder Taps
12 Dying Cockroach
12 Diamond Merkins
12 Pistol Squats
Mosey to Playground for 12 or AMRAP Pullups and 12 Underdogs (IC)
While Uptown Girl ran after an unsuspecting pedestrian on the track to EH him for F3, the rest of us did 12 Dips (IC)
Mosey back to the pavilion
Mary: Australian Snow Angels and Mani-led yoga stretching
COT: Thanksgiving for F3 and the fellowship we enjoy. Prayers for the growth of F3 to impact other men and our communities.
Three PAX posted for a chilly but beautiful April morning workout. Lots of pre-workout mumblechatter about Wichita’s new chicken venture and the disclaimer was missed. Fortunately this was a seasoned F3 group.
Warm-a-rama: mosey to tennis court – Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Imperial Walker, Smurf Jacks, Bridges with alternating leg raises
Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps. After each set, run a lap around the field
12 Ranger Merkins
12 Sumo Squats
12 Flutter Kicks
12 Carolina Dry Docks
12 Plank Jump-ins
12 American Hammers
12 Shoulder Taps
12 Dying Cockroach
12 Diamond Merkins
12 Pistol Squats
Mosey to Playground for Pullups, Underdogs, and Dips
Mosey to the band stand for Mary: Dealer’s Choice — Australian Snow Angels, Freddie Mercuries, LBCs, Side Plank with dips, Plank for 20 count each, WWI
COT: Prayers for Wichita’s family, thanks for blessings in our lives
4 pax posted for a really beautiful morning at the Trojan. We did a few new exercises. Most successful. Some may need to stay in the r&d department.
WOR-short mosey and IC ssh, abe vigodas, grasspickers, imperial walkers, prom dates off 2 feet (and single leg as suggested in recent boot camp article), Alabama ass kickers, merkin back to prayer position stretch
Footwork drills along line with burpees at the end-ladder of even number burpees from 2-10
to the playground for max pull ups/leg exercise/underdogs 2 times
partnered up – one group back to back heavy ball passes, other group did glute ham raises x 10 and flap jack
Had planned for plank exercise with all pax feet on next guys back, 4 pax group forming a square formation but didn’t turn out as planned at this point in the workout, plus a little tough on the back, may need to keep that in r&d permanently.
prayers of thanks and for our loved ones in need of healing
Three PAX posted to this Easter weekend workout in the rain.
Warm-a-rama: Arm Circles, Moroccan Nightclubs, Smurf Jacks, Abe Vigoda, Grass Pickers, Imperial Walkers, Plank Jacks, Best Stretch Ever
Lazy Doras – combined totals of 100 Merkins, 200 LBCs, and 300 Squats. P1 does 10 Merkins while P2/P3 Planks; P1 does 20 LBCs while P2/P3 holds six inches; P1 does 25 squats while P2/P3 holds squat position
BTTW for 10 count each
Indian Bear Crawl – line up in plank position. PAX at end bear crawls to front of line; across band stand and back
DMC (Duckwalk, 5 Merkins, Crawl Bear back) repeat 3X increase Merkins by 5 each time
Mosey to pavilion
10 Jump Squats
20 Dips (IC)
15 Step Ups each leg
At this point, YHC’s weinke ran out of exercises with ~ 20 minutes left. Dealer’s choice for various exercises which included Flutter Kicks, Inclined Merkins, Declined Merkins, American Hammers, Side Plank Floyd Mayweathers, Freddie Mercury, Stretches, and several other exercises.
mosey “2 laps around the parking lot, Bear crawl about 30 yards to the flagpole.
SS hops, Grass pickers, Abe Vagotas, 10 each in cadence, Arm Circles 10 forward and backwards, Murkins, Mountain climbers 10 each in cadence….. Mosey to the strip.
The “ Thang”
Partnered up, wheel barreled 25 yards, switched wheel barreled an extra 25 yards, flapjacked doing the same back to starting point. Piggybacked 25 yards doing 10 squats with partner on your back, switching and going another 25 yards, flapjacked doing the same back to starting point.
Dealers choice .. pax did an excersize of choice called out by the guy who had to Run 60 yards and return back to starting point . Completed 8 different exercises.
Mosey to the pavilion for a 15 count in cadence step ups on the bench by each pax for a total of 240 step ups.
Remainder of the workout was Qd by Uptown Girl, eanded with announcements,Countarama NameOrama, and Circle of trust.
started out with a warm-up of 10 AbeVahgotas, 10 monkey humpers In Cadence, then Peter Parker’s In Cadence, 10 plank Jacks in Cadence, Huggy Bear’s on your own followed by 10 Sun gods in Cadence and arm circles
The thang … started off with a push-up pyramid from 11 down to one with walking in between the telephone poles. To the doors pole we did a Sprint then 20 Carolina dry docks, next poll lunge walks then 10 burpees next Pole bear crawl then 20 crab cakes in Cadence, next poll was side hops then something else can’t remember, Mosey, 10 pulls, 10 rows, 30 step-ups, 10 polls, 10 rows, 20 squats in Cadence 20 squats in cadence, then pulls, 10 rose Mosley back to the shovel flag, round of Mary
Count o Rama, name o Rama, prayers and praises. End with circle of trust
Warm-ups included MOSI, monkey humpers, Abe Vigoda, 5 to 1 motivators
The Thang included exercise between the telephone poles. Bear crawl to the first poll, lunge walk to the second Pole side hops to the third pole side hops opposite direction to the fourth Pole. One round of 25 merkins. Between the poles again bear crawl, lunge walks, two directions of side hops. 25 more merkins. 3rd round between the poles bear crawl lunge walk side hops both directions. MOSI around the field to the jungle gym. Pull up Max on your own, 15 rows at the swings, 30 step UPS. Second round of pull-ups to your max, 10 rows at the swings, 20 step UPS. Mosey around the field back to the building for people’s chair then ball’s to the wall count down 15 seconds each person. Mosey to the shovel flag for a round of Mary.
Count off, name o Rama, prayers and praises end with circle of trust.
4 PAX posted to the Grill for our first post-anniversary workout. The rest of the PAX must be still recovering.
The disclaimer was given and accepted.
Our thought for the day came from a quote that stood out to me from the recent on-line “Fight” devotional some the LV PAX were doing together — “A man’s greatest fear is failure, and his greatest pain is regret.” We didn’t have too much failure during this workout and YHC can only hope that the missing PAX had a least some small pang of regret. However, we had some good mumblechatter on this topic throughout the workout.
Warm-a-rama: mosey to tennis court; Arm Circles, Sun Gods, Abe Vigoda, Grass Pickers, Plank Jacks, Peter Parker, Motivators (5 to 1), High Knees, and Butt Kickers
100-yard dash/100 SSH; return to start and plank for the 6
75-yard dash/75 Mountain Climbers; return to start and plank
50-yard dash/50 LBC; return to start and plank
25-yard dash/25 Merkins; return to start and plank
10-yard dash/10 Burpee; return to start and plank (bonus: alligator crawl back to start)
Morning Call – all in push-up position; in turn each PAX counts off 5 pull-ups; others do push-up when called; continue holding push-up position until all have completed pull-ups
20 Imperial Walkers (IC)
20 Dips (IC)
Zombie Walk/mosey to band stand
Mary: Dealer’s Choice — Mountain Climber/Pickle Pusher combo, 6 inches/American Hammer combo, Slow Freddie Mercuries, LBCs, Reverse Crunches, Partner assisted push-downs (straight and side to side), WWI
COT: Prayers for wisdom as we juggle responsibilities with work and family
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.
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.
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
Burpee x 8
Flutter Kicks x 16
Merkins x 24
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.
Head Tappers x 24
Pickle Climbers x 16
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.
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.
There were no fools at this April 1 workout. Although, X-man did share some exceptional pranks he and his ex-wife played on each other.
Warm up: neck rolls, trunk rolls, arm circles, shoulder shrugs, leg swings, quad stretch, calf stretch. IC – imperial walkers, toy soldiers, side lunge, SSH, grass pickers, abe Vigodas, and hamstring stretch. Count of ten around the circle: low plank, high plank, side plank, back plank, low back plank. IC – half superman, crab cakes, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.
Mosey to Mystery Machine to select equipment. I did something to my back getting the thirty pounds out of the minivan. Walk back to south entrance.
The Thang: Arms, abs, legs – alternating sets. Arms exercises – curls while seated in people’s chair, military press, back flys, chest flys, back rows, tricep press, Moroccan night clubs, overhead claps, huggy bears. Abs – flutter kicks, box cutters, reverse crunches, Freddie Mercury, and ? Legs – weighted squats, weighted lunges, jump rope, and people’s chair.
Cowboy wisdom: This weekend I went to a wine tasting party where I learned about decanting, swirling, sniffing, pairing types of wine with food, evaluating the “legs” on wine, esters, tannins, . . . but what I really gained from the experience was an appreciation that I am a beer drinker! You see, self-knowledge trumps all kinds of trivial learning. Popeye the sailor man said it best when he said, “I yam, what I yam.” And even on his worst days he added, “And that’s all that I yam.” So we spent a few minutes sharing our collective wisdom about what we do when we are having, “One of those days.” Our solution: watch YouTube videos of skateboard fails.