What happened to spring?

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.

COT: COR, NOR, announcements and prayer requests.

Q Monday

Warm up.

Arm circles,  SS hops, grass pickers, Murkins,  Abe vagotas,  mountain climbers,  Mosey around the church.

The Thang

“Non stop dealers choice ”

Each pax called out an exercise and in between each exercise we ran in place and kept moving.

Burpee, murkins, big boy sit ups, box cutters,  ect. Continuing until the end of the workout.

Ended with countOramma, NameOramma, and circle of trust.

Spontaneous V Q

Warm up,

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.


Backblast from 4/9/19

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

April Showers bring May-sery

It had rained heavily just a couple of hours before the workout. Only three men showed up to a drenched parking lot at Faith, but, the temperature was just right at about 52 degrees with a light drizzle.

Warm Up

Huggie bears, neck stretch, Abe Vigoda’s, stretch- fingers to the ground, Monkey Humpers, Jog in place

Mosey to the east entrance.

The Thang

Planks, Peter Parkers, Parker Peters, Merkins, Squats, A bit of Yoga (plank, right leg meets right hand, left leg stays back and pointing the toe- stretching the left quad to standing position. Alternate, plank, then left leg meets left hand, stretching right quad. )

Mosey around Faith back to east entrance.

Imperial Walkers, People’s Chair, Burpees with a push up, lateral squats

Mosey around Faith to back the east entrance.

Speed skaters, Motivators, dealer’s choice (ended up being six minutes of Mary) Freddie Mercuries, American Hammers, LBC’s

More Mary- Big Boy Situps, Crunchy Frogs, Crab Cakes

Cool down

Stretch back by reaching to the ground, then grabbing left ankle, then right, stretching the back. Stand back up, take a deep breath and repeat.

Count-arama, Name-arama, Circle of Trust

The sun was starting to come up, making for a beautiful sky and the start of a great day!

Hard Core II

Damp but warm, disclaimer mentioned.

One lap mosey around church. During mosey, side shuffle, high knees, butt kickers, skipping, karaoke, and mumble chatter.

Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs, leg swings, quad stretch, calf stretch.  IC – Abe Vigodas, imperial walkers, toy soldiers, side lunge, grass pickers, SSH, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.

The Thang: core exercises: abs, butt, hips, and lower back.  1. 3 sets of 5 knee raises while other PAX hold high plank, side plank, and low back plank.  2. dumbbell swings X 20.  3. IC -knee crunches, crab cakes, half superman, cobra, world’s greatest stretch, and sciatica stretch.  4. 100 step ups.  5. Three sets of 1 minute jump rope followed by an ab exercise. 6. 20 leg lifts each leg.  7. 20 weighted squats.

COT: announcements – Push the Rock golf tournament, May 4.  Fleetwood maniversary, April 19 followed by breakfast at a local church.

Lessons from Wine Tasting

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.

Pulpit Rock

Saturday, 30-Mar-2019

In conjunction with The Grill’s one-year anniversary, we planned to launch the first OCR training in preparation for a Spartan race.  Originally, Sensei was going to Q this event and planned to have us carry sandbags up the road to Pulpit Rock.  Unfortunately, he had suffered an injury, so we didn’t follow through on the original plan.  Nonetheless, six PAX opted to make the hike, albeit, without sandbags.

Following a thorough beatdown by Uptown Girl at the Grill, the PAX overran Four Twelve coffee shop.  After 25 men were served and we had time to socialize, 5 PAX drove to the Pulpit Rock/Pinnacle trail head at the Hamburg Reservoir where we were joined by Boo Boo.

It turned out to be a beautiful day — partly cloudy with temps in the 60s.

After a quick change of shoes, spray down for ticks and YHC being maligned by Dr. Seuss for my skinny legs, we hit the trail.  The goal was to make our way up the paved road to Pulpit Rock as quickly as we could.

The trail has an elevation gain of 830 feet and is 3.8 miles round-trip.  Pocahontas was the most familiar with the trail and became our guide.  You can see him scouting the terrain at the overlook in the attached photo.  We may have to rename him “Sacagawea”.

We were rewarded with a spectacular view of Berks county from the top including the boulder field with Blue Rocks compound at the base which is owned by Teardrop.  YHC can foresee future F3 expeditions such as a hike to the Pinnacle from the campground.

After some time to take in the view and some photo ops, Uptown Girl, Neon, and Boo Boo headed back down the road to the parking lot to meet other commitments.  Beaker, Dr. Seuss, Flame, and Pocahontas, took the more leisurely but circuitous rocky trail back down the mountain.

The hike was fun and thoroughly enjoyable (especially since we weren’t lugging sand bags).  We will have to plan more events like this in the future.

Pulpit Rock 2-1.jpg Pulpit Rock 1-0.jpg

Bear crawl through the swamp

The pax huddled around the shovel flag lamenting the unrelinquishing grip of winter.


Mosey, side straddle hops, a circles, merkins, squats and calf raises. Mosey

The Thang:

Bear crawl repeats which include a set of an exercise, 50-yard bear crawl, jog back and repeat three times.

Inperial squats, sprint-jog-sprint, bobby hurleys, donkey kicks, shoulder taps, peter

parkers, and merkins.

Mosey, 2 sets of pull-ups, lunges, bonny blairs amd back rows. Mosey and Mary.

COT: Prayers for Manny’s M, Longhaul’s

co-worker, Knievels house, Pedros family amd more

Boo Boo’s LOF workout

Disclaimer and LOF conditions briefly explained and accepted.

Theme – What makes a man?

Warm up: IC – imperial walkers, Frankenstein, reverse Frankenstein, side lunge, grass pickers, Abe Vigodas, SSH. OYO – neck rolls, trunk rolls, leg swings, quad stretch, calf stretch.

The Thang 0.0: Obvious response to the theme question is man-makers.  So PAX took turns defining a characteristic of a godly man, followed by ten man-makers.   Total of 40 man-makers, ouch!  Characteristics included: responsibility, accountability, integrity, and ever-so-definitive “stick-to-itiveness, courageous leadership, discipline, and rejecting passivity.”

Cardio: Moroccan sun gods, 2 minutes of jump rope, smurf jacks, overhead claps, and 2 more minutes of jump rope.  Followed by people’s chair, count of ten around the world.

Mary: 2 rounds of dealer’s choice included: IC American hammers, flutter kicks, box cutters, reverse crunches, LBC’s, Freddie Mercuries and windshield wipers.

COT: COR, NOR, announcements, and prayer requests.

Gentlemen, I must admit that when I rolled out of bed, I was not looking forward to working out, but you guys made the morning fun and meaningful.  Thank you for your friendship.


Boo Boo

8 Reasons To Go To Workout and Wellness Expo

It was a blustery Spring day in March!  (23rd to be exact).  The sun was shining and the excitement was booming inside Macungie Memorial Hall with lots of workout and wellness opportunities to learn and experience at the Workout and Wellness Expo.

You probably would not be surprised to know it’s about a 9:1 ratio of women to men.  F3 was well represented with 6 men bringing our own workout and wellness message.   Sincere gratitude to Flame for bringing the technology, flyers, and F3 trinkets to help give some visual stimulation to this FREE, MEN’S ONLY, OUTDOORS, WORKOUT movement called “F3”.  It would have been wet or painful without the help of Dr. Suess and his Mary Mats!  So thanks for that Seuss, my knees and tailbone thank you.  My sincerest gratitude goes to Boo Boo, Beaker, and Downsize for giving up a portion of their Saturday to help demonstrate what a table display could never provide……FELLOWSHIP!

When Flame and I dreamed up why F3 would attend this kind of EXPO and how it would benefit F3 Lehigh Valley we struggled to think there would be a tangible ROI (Return On Investment) in terms of FNG’s (i.e. new members).   On the other hand we went by FAITH and said any exposure to what F3 does by men and for men in the community will be beneficial no matter if it results in new members or not.  This concept of giving to give is as old as time; however, rarely exhibited.  Where can you go 7 days a week and find a group of 6 to 12 guys genuinely wanting the best for  you; while they are getting better themselves.  There are no heirs, no paycheck, no prize for finishing first, just more hard work and respect from your peers.

So we decided to take our WIN WIN philosophy of F3 and bring it to the EXPO.  We decided to offer a FREE Physical Fitness Test to benefit our group as well as those in the community.  See press release Macungie Men Fight Back

Here are the tangibles that resulted:

  1. Six quality conversations with women who wanted to take this information for the men in their lives.
  2. Six High Impact Men (HIMs) speaking to every Workout and Wellness Vendor learning something from them.
  3. Connection with Emmaus High School PE teacher who is going to be hanging our flyer at school.
  4. Quality conversation with Joe (not from average Joe’s Gym) who happens to live right next to one of our AO’s (Lone Lane Park)
  5. Re-connection with friend from HS that owns Cross Fit Gym in Coopersburg; who invited us to do Memorial Day Murph at his gym.  Additionally, Beaker was taking notes from him on how to Kip and Butterfly pull-up technique when to rip off 100 pull-ups in under an 10 minutes.
  6.  Lots of ideas turning with organizer and vendors to stay connected and increase exposure with a website and different types of fitness events throughout the year!
  7. Four HIM taking an honest look at their physical conditioning via the Physical Fitness Test.
  8. Three sore F3 guys trying to make sense of how Yoga could be so hard and refreshing at the same time.

Many of us (myself included) take so much pride in our brand of fitness, nutrition, and medical expertise we stop growing, learning, and exploring new possibilities.  This Expo was a great reminder it’s amazing what happens when we join forces and work together to encourage “all” people on their journey to health; whether it’s free or paid, aerobic or anaerobic, static or dynamic, high in protein or fat.  There is a reason and place for it all.  Last but not least this event would not have happened without the hard work of Angela Moreno.  Thank you to her and her team for organizing such a great event.

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Head, shoulders, knees and toes 3/19/19

Tuesday 3/19/19 The Swamp

We started with dealers choice stretches… warm up with a mosey

The thang… 4 rounds of dealers choice… head shoulders knees and toes.  We started off with upper body and worked our way down with each round with a Mosey in between.

  1. Finished with count o Rama,  name o Rama prayers and praises.



Howl at the Moon

A very respectable group posted on this full-moon Monday morning.

Warm up: half-lap around the church to look for the best camera angle to get the full moon in the picture for the Twitter post.

IC – imperial walkers, side lunge, grass pickers, Abe Vigodas, calf stretch, hamstring stretch, quad stretch, SSH. Mosey to The Thang.  During the mosey, side shuffle, high knees, butt kickers, touch the ground.

The Thang:  2:00 of jump rope, followed by a partner exercise.  Partner A works the arms while Partner B does a recovery short lap.  Flapjack and repeat.  Arms exercises included shoulder press, chest flys, back flys, back rows, skull crushers, triceps press, squats, and curls.  Followed by Merkins- IC, alligator crawl to stop sign, broad jump back to weights, and lunge walk with weights.

Mary: dealer’s choice included: flutter kicks, Dollys, American hammers, windshield wipers, reverse crunches, WWI, and Freddie Mercuries.

COT: COR, NOR, announcements and prayer requests.

Looking for hope at Lone lane

We started with warmup, neckrolls,arm rolls,abe vigodas,grass pickers,side straddle hops,Peter Parker’s,trunk rolls,leg stretches.We  moved onto the Thang.We used scripture readings of God’s promises to reinforce our hope through a long winter and tilting at the same windmills,challenges.Gods word is absolute,our hope is unbreakable.We used chapter and verse to guide us in selection of exercises including laps,merkins, burpees,bearcrawl,crab walk,mountain climbers,side straddle hops and others.Altogether invigorating.Ended with Mary and praises and prayers.For health, Uptowns procedure,his friend Jim,Praise for BooBoo’s mother’s 90 birthday.Announcement,poker night is postponed until April 6 with final four night.Thanks to my F3 brothers for your encouragement and the opportunity to Q.

Solid Men

25• sunny slight breeze half moon. Just another amazing morning in the Gloom. Nine Solid pillars of our community came out to make the most of our morning!

Warm up: Short Mosey, Neck rolls,arm circles, grass pickers, monkey humpers, quad and hammy stretch’s. Mosey to the flag, side straddle hops, merkins, Peter Parker’s, mountain climbers, 8 counts of motivators, & of course Alabama prom dates. Mosey/run over to the end of the polls & Doubled up. One guy did abs and pecks the other I did running exercises. Last stretch we did leap frog over a low plank. Two sets of 10 rows on the swing and dips on the bench’s. Short Mary. Circle of trust.

Announcements poker night this Saturday at Brookside CC from 7 to 10pm hosted by me and SinFeld.  Also now that the worst weather is behind us getting FNG’s out now.

We prayed for God to watch over Up Town during his surgery this Friday. Also thanked the Lord for having F3 and giving us a solid foundation for all of these men to be good leaders in their families and communities! Amen!!

Tuesday 2/19/19

Warm up…. Mosey, Grass pickers 15, monkey humpers 10, mountain climbers 10, plank Jacks 10, Huggy Bear’s 10, Sun God’s 10,

The Thang

12 to 1 push-ups….12 Mosey 11 Mosey 10 mosey 9 Mosey 8 mosey 7 Mosey 6 Mosey 5 Mosey 4 Mosey 3 Mosey 2 Mosey 1 mosey

Between the poles… lunge walk, bear crawl Frankenstein walk,  bear crawl, sideways lunges both sides, reverse lunges

To the jungle gym 10 Pull-Ups, 10 rows on the swings, jungle gym 4 pull-ups with 4 second hold each,  8 Rows on the swings, Round of Mary

Count off, namorama, praises prayer requests

The Rope

Disclaimer accepted by all. (I am still thinking about Beaker’s challenge for a rhyming version.)

Warm-up: OYO – neck rolls, trunk rolls, arm swings, huggy bears, leg swing, and quad stretch.  IC – SSH, Abe Vigodas, Grass pickers, side lunge, Merkins, Mayweathers, Peter Parkers, and calf stretch.

Runners – six hill sprints, 20 dips, 10 Derkins.  0.0 – one revolution of The Thang.

The Thang – Partner up.  Partner A does weighted exercises for 20 reps while Partner B jumps rope or holds low plank.  Flapjack and repeat. Weighted exercises included: bench press, shoulder press, curls, squats, chest flys, and skull crushers.  Finished with 10 parking spaces of lunge walk.

Mary: Dealer’s choice.  IC – American hammers, flutter kicks, big boys, LBCs, toe grabs, and crab cakes.

COT: COR, NOR, announcements and prayer requests.  Hawkeye – you are an inspiration!

Dora and 0.0

Dec. 31, adjusted start time 6:30

Disclaimer accepted by all.

WARM-UP: OYO -neck rolls, trunk rolls, Casey Kasem, leg swings, quad stretch.  IC – side lunge, imperial walkers, SSH, grass pickers, Abe Vigodas, Morroccan sun gods, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers, and calf stretch.

Runners – 10 hill sprints, 20 dips, 10 Derkins.  0.0– exercises at the shovel flag.

The Thang: DORA – 4 sets.  1st set-200 jump rope, switch at reps of 25 LBC’s.  2nd set- 100 curls, switch at 25 half Supermans. 3rd set – 150 shoulder presses, switch at 25 crab cakes.  4th set – 200 squats, switch at 20 lunges.

No time for Mary

COT – COR, NOR, announcements and prayer requests.

3 for coffeteria at Panera.

Twas the Tuesday Before Christmas

Verse of the day: Psalm 46:1 God is our refuge and strength,  an ever present help in trouble.

Round of: pick-your-favorite-stretch

Recite verse

Short Mosey

Recite verse

Warm-up: (20)Side Strattle hop’s (20)Imperial walkers (20)plank Jacks (20)shoulder taps (20)squats

Recite verse

The Thang: 50ft side hops left, 50ft side hops right, 50ft bear crawl, 50ft backwards run, 50ft jog, 50ft lunge walks, 50ft crab walk…

Recite verse

Mosey…(10)pull-ups (15)rows (40)step-ups….do it again  (10)pulls (15)rows (40)step-ups…Lightning round (5)pulls (10)rows (20)stepups

Recite verse

Mosey… (10)pushup in cadence  (10) dips in cadence… Balls to the wall

Recite verse

Round of Mary

Mosey back to the shovel flag

Circle of trust…count off…..name-o-rama…..prayers, praises, prayer requests



The nominated Q was not present, so scramble start for this Q.  Off for a 0.5 mile warm up run.  The main event was set with teams of three men.  Each man picked a style of merkin and each man in the team did it to max together.  After each team had done three sets, then each team sprinted a lap (~ .2 miles).  First, second, and third place from each team were then separated to form three new teams.  Rinse and repeat merkins/sprint 3x.  Tough.

Finished with a round of Mary.  The twist was that the rotating Q had to serenade the Pax with a Christmas carol of their choice . . . because the best way to spread holiday cheer is by singing loud for all to hear.