We Are Still Here – Even if the Backblast is somewhat iffy

Normal warmup (SSH, Grasspickers, run). Then the Pax divided into two groups of 5 men.  Entire Pax did round of Mary and then one half ran a lap (1/3 of a mile) while the other did an exercise/punishment of the runners choice.  Then flapjack.  Punishment included dragonwalk, BTTW with mountain climber legs, broad jumps, box jumps, and decline merkins with a leg up.

Chippendales Go 105%

YHC (Uptown Girl) is honored to recap this beautiful gloom at the Pond.  The humidity was very present that made you think the extra layer added for the recent cool and rainy morning was a dramatic wardrobe flaw.  YHC took of his long sleeve under-layer but for the safety of the PAX put his other shirt back on.

Disclaimer – men, not professionals, modify, you assume risk, stay together, don’t get hurt. well said!

Warmarama – SSH x 20, One Leg over other Stretch,  Mountain Climbers, Monkey Humpers,  maybe more or less but it was early.

The Thang

Part 1 –  Sprints and Push

  1.  Merkins – diamond, normal, wide x 15×3, rinse with 50 yard karaoke and 87% sprint return.  (HOLD ON TREEHUGGER DECIDED IT’S CHIPPENDALE TIME)
  2. Mountain Climbers, Diagonals MC, and Wide MC 15×3, rinse with 50 yard karaoke and 88% sprint return.
  3. Squats, Bicycles, Flutters,  rinse with 50 yard skipping and 95% sprint.


Part 2 – Four Corner Partners on Basketball Court

  1. Merkins x 15 Bear Crawl to next corner.  Visit all 4 corners.
  2. Crab Cake x 15 – Lunge Walk to next corner. Visit all 4 corners.
  3. Merkin to Air Press Medley 5 count ladder – bunny hop to next corner.  Visit all 4 corners.
  4. Burpee x 6 – Crab Walk to next corner.  Visit all 4 corners.


American Hammers x 20, Peter Parkers x 20, In&Out Abs x 50, 6″ Hold to Flutter kicks x 20, Monkey Ball Scratches x 20.  Finish with a push up contest lead by Doubtfire and Treehugger.  Push to failure!


CoRama = 9, NoRama

Announcements – Sat. Oct. 6 – Doubtfire has annual Hope Rescue Mission dinner at the Double Tree in Reading https://www.hopeforreading.org/events  Still a few seats left!  Also same weekend Treehugger has one seat left for CSAUP man’s weekend to hike Appalachian.  Note there will be no tents involved, it will be intense as the man himself.  Exactly one seat left, don’t miss this opportunity.  Lastly, Saturday, Oct. 20 – Lancaster is celebrating their  one year Manniversary and we are planning a convergence to celebrate with them.  This does involve a stop at Shady Maple!

Prayers & Praise

Thank you Lord for this great group of men.  We lift up to you all needs of each of these men and ask that you be with Chopper who’s on a hunting trip right now.  Keep him safe and may he return healthy.  Also lift up all the work of the men of F3 especially Doubt Fire at the Men’s Rescue Mission, Treehugger CSAUP, Sunspot@F3LANCO.

Post Mudder 2018

62, sunny

Warmup run, full loop

basketball court for Tabada: 45 seconds each interval, 2 seconds between

Round 1: Burpees, mountain climbers, jump lunges, flutter kicks, x jacks, ski abs, speed skaters, v sits, merkins, plank to pushups

baseline to baseline runs: 30/ 20/ 10 interval ( jog, run, sprint)

Round 2 tabada

Interval run round 2

Over to pavilion wall for wall sits and Bttw

Close with Dr Ws


Impromptu (crazy eights again)

53 and soggy

No official Q…Slowbear recommended crazy eights, which is like a group Q

80 reps squats
Mosey half loop
70 reps airpresses
Mosey half loop
60 reps merkins
Mosey half loop
50 reps box cutters
Mosey half loop
40 reps v sits
Mosey half loop
30 reps lunges
Mosey half loop
20 reps burpees
Mosey half loop
Merkin jacks (5) and hill run 10 Times
Mosey half loop
BTTW. Last man standing
20 derkins/ 20 box jumps

Abs: protractor, WW1s

Field of dreams

54 degrees

Native American run

Field of dreams:
2 sets
Home Plate-15 Burpees. Amrap
1st Base-Push Ups
2nd Base- Squats
3rd Base WW1s
Batter starts at Home knocks 15 Burpees out the park and goes to first to relieve 1B. 1B then goes to 2nd and so forth until all pax have completed burpees and pick up the rest of Pax.

Mosey to the pavilion for Elevens
Derkins/ Box Jumps

Dips/ clap merkins

Bear crawl around pavilion to bathroom building

3 rounds of abs

Pullup bar for morning call ( pullups and abs)



30-20-10 runs!

42 degrees, light breeze

-warmups: SSH, x jacks

-jog around upper loop

– tabada circuit:

(40 second exercise/ 10 second test)

lunge jumps, merkins, burpees, flutter kicks, box jumps, ski abs, speed skaters, plank to push-up, Carolina dry docks

– air press cool down

-basketball court sprints, baseline to baseline (30 second jog, 20 second run, 10 second sprint) ….did that interval x 4

-tabada circuit round 2 (same as 1)

-air press cool down x 70 reps

-basketball court sprints, same as first round

-ab finisher:  v sits, bicycles, site hip raise things, six inches



6 rounds of knockout

37, clear skies

-warmup lap around upper track

-introduce Tabata style high intensity circuit:  6 cycles of the following:

(No rest between exercises)

burpees 20 sec, right arm plank 20 sec, punches 40 sec

burpees 20 sec, merkins 20 sec, overhead punches 40 sec

burpees 20 sec, left arm plank 20 sec, punches 40 sec

-this completes 0ne cycle

-dealers Choice ab between cycles

begin second cycle….continue for 6

closed our with American Hammers


Unbroken or maybe broken


The Thang:

It was Slowbear’s big day and the log arrived. To help celebrate each PAX received a 2′ 6×6 block.

A short mosey to the basketball court for a round robin of block exercises followed by a “brotherhood of the traveling log” run

Next was the block staring contest followed by another log run

Wrap up was another short round robin with the blocks


Demo out


Return of the Scroll

39 degrees, pouring rain, windy

warmarama:  SSH, grass pickers, goof balls

the scroll ( 11 exercises, 1 min/ 10 sec rest tabada)….we did the scroll twice with abs between and after

  1.  Burpees
  2. mountain climbers
  3. american hammers
  4. squat thrust to frog jump
  5. spider man
  6. lunge jumps
  7. merkins
  8. speed skaters
  9. x jacks
  10. lunges
  11. high knees

—break for abs:  bicycles, ww1s

—scroll round 2

–abs: dr Ws, 6 inches with flutters, VSits

—burpees to close, first one to 25 calls it

COT:  welcome Cratchit




It’s worth the weight

Weighted vest and rucksack rotation.

9 guys chose a number between 1 and 9

#1 would wear weighted vest (floor to ceiling squats)

#2 would wear rucksack (diamond, standard, wide, girl merkins to failure in that order)

#3 through #9 would do the workout that the weighted vest chose.

#1 would choose an excercise that the #3-9 group had to do 10 reps  of and then choose for them to do 11 hills or sprints.

After that round, #2 put the weighted vest on and #3 put the rucksack on. Now the vest (#2) chose a workout of 20 reps and 12 hills or sprints while the rucksack did the pushups and the weighted vest did the squats.

This rotation continued. 30/13, 40/14, 50/15…etc.


Saturday, April 7, 2018

38°F with a stiff breeze

8 PAX posted to the second workout at The Grill. The core principles and mission of F3 were reiterated and the disclaimer given.

Mosey to the tennis court for warm-a-rama: Arm Cirlces, Huggy Bears, Abe Vigoda, Imperial Walkers, Plank Jack, Peter Parker, Best Stretch Ever, Downward Dog calf stretch, Hamstring Stretch, Side Squats

During the warm-a-rama, DRP (Daily Red Pill) was explained. When we take the red pill, we make an intentional choice to do the hard but true actions that will prepare us for making a positive impact rather than the blue pill which is the easy road but leads to a false and superficial life. We need each other to encourage and challenge one another to continue to take the DRP.

Mosey to the middle of the park.

Thang 1:

Charles Bronson: 3 sets of cones (N side of field, ~ 80 yards, S side of field, ~ 10 yards past 2nd set). Start exercise on N side, run/sprint to 2nd set, and crawl to 3rd set; plank for the six and then mosey back to start:

  • 50 SSH/ Run / Army Crawl
  • 50 Merkins/ Sprint/ Bear Crawl
  • 50 Burpees/ Run/ Crawl Bear
  • 50 LBCs/ Sprint/ Army Crawl
  • 50 Jump Squats/ Run / Bear Crawl

Thang 2:

Mosey to Pavilion by playground.

  • 20 Dips
  • Morning Call: each PAX does 10 pull-ups or hang for 10 seconds while the rest do ab exercise (American Hammer, 6 Inches, Dr. W’s, WW1 Sit-ups)
  • 20 Step-ups per leg


Thang 3:

  • Global Warming (hold Al Gore position while shuffle in circle); do 10 staggered Merkins each arm

Mosey to band shell for Mary: Crunchy Frogs, Ski Jumps

We welcomed our FNG into by the brotherhood with the name “Sideline”.

COT: Announcements (Life Choices 5K 21-Apr; Hamburg Spring Cleanup 28-Apr, Fleetwood PAX invite others to join them for a Tough Mudder in May), Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer (Prayers for a young boy, Elijah, in Hamburg who is battling cancer; thanking God for the men who are coming to the new F3 Leigh Valley AO in Hamburg)

15 in 15 (The Scroll)

15 in 15 (The Scroll)


Indian run around Fleetwood Park (approx. 1/2 mile)

1 minute exercise / 10 second break

  1. Suicides (1, 2, 3, to the side, touch ground, 1, 2, 3 back…)
  2. Basketball Drills
  3. Squats
  4. Squat Pulses
  5. Side Straddle hops
  6. Heisman (or speed skating)
  7. Frog Jumps (Jump front, jump back. Butt low, touch ground with hands)
  8. Butt Kickers
  9. High Knees
  10. Switch Kicks
  11. Ab In/Outs
  12. Ski Abs
  13. Merkins
  14. Stance Jacks
  15. Sprint (1, 2, 3, 4) Scissors (1, 2, 3, 4)

Run around Fleetwood Park again

Repeat 15 in 15

Got through 10 exercises before time was up.

The Scroll.jpg

…will travel

33, snowing

warmarama:  SSH x 30

travel: run around lower (snow covered) track..,return to pavilion

Pavilion workout set 1

50 squats

45 X jacks

40 WW1s

35 dips

30 merkins

25 Mountain climbers

20 boxjumps

15 Carolina dry docks

10 burpees

travel:  lunge walk across pavilion and back


set 2 (repeat set 1)

travel:  jog lower (also snow covered) track

set 3 (repeat set 1)

close with Dr Ws x 15


Stations of the Cross Workout

It was a beautiful 33 degree gloom at 6:45 am as the sun started to come over the horizon.  Boo Boo and YHC rolled up in my half clown car for the Hamburg inaugural workout on this Holy Saturday, March 31, 2018.  As a man it is easy to get too familiar with our situations and routines forgetting what it’s like to step into the unknown AO (Area of Operation).  Some might be a little apprehensive about meeting a dozen or more guys in a dark park in a town 30 miles from home.  Truth is YHC found a man named Beaker who made a similar journey on August 10, 2017 when he crossed his fears to receive a Spinal Tap from Rock Star on his very first F3 workout.  Now over 8 months later Beaker takes another monumental step to serve the men in his community by planting a new AO in Hamburg which will now be referred to as “The Grill”.   The PAX at the Bee Hive will miss you Saturday mornings, but all will be smiling knowing you are locking shields with other men to fill a real need in the world.   It is my honor to bring your PAX this divinely inspired workout I call “The Stations of the Cross”


Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 


Mosey to the middle of the park. SSH, Abe Vogoda, Monkey Humpers, Merkins, Mountain Climbers, Sungods.

The Thang

Experienced Pax asked to partner up with Friendly New Guys (FNG’s).  Fourteen index cards handed out.  Each index card has written on the front of it a #1 through #14 along a significant incident that happen as Jesus carried his cross to Calvary.  On the back of each index card is the name of an F3 exercise routine that will help you remember that station of the cross a little better through self inflicted pain and or laughter.

If you are not familiar with the exercise routines below, please refer to the F3 Exicon located at https://f3nation.com/exercises/

Station 1 – Jesus Condemned to Death – Bataan Death March – 1/2 mile.  Burpee until the 6.

Station 2 – Jesus Carries His Cross – Partner Carry – 200 yards.  Plank Until 6, Flap Jack

Station 3 – Jesus Falls the First Time – Duck Jousting – last man standing

Station 4 – Jesus meets his mother  – “Mary” circle up ab exercises.  Demo gave us 6 inches to flutter kicks for 2 minutes; followed by Freddie Mercuries.

Station 5 – Simon Cyrene Helps Jesus Carry His Cross  – Wheel Barrow as far as you can (200 yards).  Plank until 6.  Flap Jack

Station 6 – Veronica wipes the face of Jesus.  – Little Orphan Annie’s. 5 count each arm, repeat 5 times each arm.

Station 7 – Jesus Falls Second Time – Balls to the Wall – count across 17 and count back 17.  Everyone in position count off.  It seemed like we missed a couple guys on the way back.  Repeat a second time.

About halfway through, Flame took some time to encourage some extra recovery while explaining to the PAX F3 is about way more than a workout.  It’s about living 3rd and being a better father, husband, friend, and most importantly for a man of God that makes a difference.  This kind of group can only happen if guys get on board with the mission, EH (emotionally headlock) another guy, and everyone continues to show up every week.  YHC reminded everyone that they are faster than the guy on the couch and if you think the workout has too many burbes, push-ups, or running there is one way to solve that.  Take the Q at the next workout.

Station 8 – Jesus meets women of Jerusalem – Pickle Pushers and Alabama Prom Dates.  (No cameras or video please – refer to excicon for explanation)

Station 9 – Jesus falls a 3rd Time – Ascending Testicles into Australian Mountain Climbers

Station 10 – Jesus clothes taken away – AYG sprint like you are naked.  used the tennis court, sprint two courts touch end line and return to start line.  Repeat 3 times, with recovery plank and merkins until 6.

Station 11 – Jesus nailed to the Cross – get into human cross position on lying belly down in the grass.  legs resting on the guy behind you shoulders.

Station 12- Jesus dies on the Cross – on Q’s command push up and hold.  repeat 10 times or as many time as possible.

Station 13 – Jesus take down from the Cross – Bearway to Heaven

Station 14 – Jesus laid in tomb – partner up, two lines facing each other, hands out.  Guy on end trust falls backwards into arms of guys.  Guy is moved backwards on arms of all PAX.  Repeat until everyone is buried in the tomb.


NoRama =  7 FNG’s – Hemi, Mr. Clean, Bones, Ringworm, The General, Lyft, and Bow

CoRama = 17

Praising the Lord for this great day and group of guys who have stepped up to better themselves and the guys next to them.  Asking God to continue to work in the heart of Beaker and inspire the men of Hamburg to embrace the gift of F3.