Block Party

The Block Party

Seven Pax showed up on time and two were tardy. We start when we start men.

1/2 mile mosey


SSH x 10 ic

Abe Vagodas x 10 ic

Grass Pickers x 10 ic

Peter Parkers x 10 ic

Merkins x 10 ic

Tha Thang part uno

What goes up must come down, in reverse

Lunge to the top, backward lunge to the bottom

Shuffle left up, right down

Shuffle right up, left down

Bear Crawl up, Crawl Bear down

Crab Walk up, Walk Crab down

Mosey to the park for

Tha Thang part deuce

One man at each station, six pull up stations and three swing row stations

Two pull ups and you move one station to the left. Swing Rower moves when relieved until everyone is back at their original station.

People’s Donkey Balls

– One minute People’s Chair, 10 Donkey Kicks and 5 count each Balls to the Wall

Back at park for round two, three pull ups at each station until one round completed.

Long mosey back to the shovel flag for the Block Party.

Block Party

Block Rows two handed x 10 oyo

Single Arm Block Rows x 10 oyo per side

Single arm flys x 10 per side oyo

Two handed overhead press x 10 oyo

Single hand overhead press x 10 oyo per side


LBCs with block x 10 ic

WW1 situps with block x 10 ic

American Hammers with block x 10 ic

Six inches and hold with block on shins x 20 count


Remember to check in on those around you not engaged. Loneliness is a disease and we have an avenue to battle against it. ABH – Always Be Headlocking.



The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76.

Disclaimer given and accepted.

Mosey to the basketball court for the …


Morrocan Nightclubs x 10 ic

Abe Vagodas x 10 ic

Grass pickers x 10 ic

Plank x 1 minute

Peter Parkers x 10 ic

Merkins x 10 ic

Forward Fold x 1 minute


Starting at one baseline perform 38 repetitions, travel to other baseline, 38 repetitions, travel back. Total of 76 repetitions each round.

  1. 38 Squats / Sprint / 38 Squats / Sprint
  2. Slow Butt Kickers x 19 each leg at each end / Sprint
  3. 38 Merkins / Bear Crawl / 38 Merkins  / Sprint
  4. Tricep Dips / Sprint up and back
  5. Partner Rows / Crabwalk

Round of the Motivator from 8 reps down to 4 reps

Round of Crucible Merkins 5 each

  1. Werkin
  2. Merkin
  3. Ranger Merkin
  4. Staggered Right
  5. Staggered Left
  6. Diamond

Mosey back to Shovel Flag for a little Broga

High Reach, Forward Fold, Mani’s Stretch (Child’s Pose), Cobra, and Downward Dog


Praise from Clyde for the group and all the Pax.

Prayers for Venezeula

Prayers for Neon and his full plate

Praise for the blessing of living in a free country

Neon’s Presentation

One of our pax, Neon practiced his presentation in front of the Pax. The presentation was very timely for me and on point. Neon told us the story of the Bible in 30 minutes. He gave an interesting presentation that captivated us and reminded us of our purpose. Good job Neon and I know you will do well.


With warm temperatures and the promise of no running during the workout I expected more Pax to show up. That did not happen. Maybe I scared them away with another promise, “Tons of Fun.” Perhaps they just fartsacked with dreams of kettlebells in their head. Either way you can’t get better in the fartsack.


The workout of the day is a Ruck Workout! We have worked with weights before but never with weighted ruck sacks. That changed today.

Instructions for wearing and handling a weighted ruck sack in a safe manner were given along with the disclaimer.

Hike to the park at which time we did the WARM-A-RAMA:

Without the ruck on:

  • SSH x 10 ic
  • Around the World x 10 oyo
  • Abe Vagoda x 10 is
  • Grass Pickers x 10 ic
  • Monkey Humpers x 10 ic
  • Peter Parkers x 10 ic

Don your rucksack and hike to the next destination for THAT THANG:

  • Ruck squat with press x 10 ic
  • Ruck Curls (both arms) x 10 ic
  • Ruck Curls (one arm) x 5 per arm ic
  • Ruck Lunges x 10 ic

Hike to the next destination for:

  • Ruck Lunge Walk uphill for 20 yards.
  • Ruck Bear Crawl (Ruck on ground and you must drag it) ~30 yards
  • Ruck Crab Walk (Same) ~ 20 yards.

Hike around the park for about .65 mile to pavilion where we:

  • Ruck Pull Ups – max reps for 2 minutes

and we did Mary:

  • Ruck LBCs x 10 ic
  • Ruck Leg Lifts x 10 oyo
  • Ruck American Hammers x 10 ic
  • Ruck Merkins x 10 ic

Hiked back to shovel flag for COT


  • March 23rd: Workout and Wellness Expo
    • Physical Fitness test at 11 am
  • March 30th Hamburg Manniversary
    • Bee Hive is shutdown
    • Grill workout 7-8 am
    • OCR workout 8-9 am – hike to the pinnacle

Prayers for Cooter’s situation


IMG_0292-1.JPG IMG_0281-0.JPG

Daylight savings Saturday

Warm up

SS hops, Abe Vagotas, Grass pickers, Murkins, Shoulder taps, mountain climbers, ,followed by 2 laps around the park ending at the pavilion by the back parking lot.

the THANG… DIPS/ or Murkins counting off each pax for a count of ten.

4 corners of fun. 3 rounds. Started off as teams at each cone on the corner doing the workout written on the cone for round one. Bear crawling or sprinting to the nest cone depending which cone you were at ( vertical sprints, horizontal bear crawl) . Finished 1and a half round ( not enough time) had a few minutes left for 2 minutes of jump rope and Mary ( at work)

Counteramma, NameOramma, prayer request and Circle of trust.

4 Square and 3 Strands

Batwings, reach for the stars, pendulums, mounatian man poopers, mosey in the snow, failure to launch, goofballs, mosey, gaga holds,

Time of sharing- be that guy that has the courage to share and be vulnerable- true authentic friends. A cord of 3 strands is not easily broken…

Stations and laps, 4 square, curls, sprinklers, jumprope, ball shuffles, ball figure 8’s, ball sit ups, abs.

Mosey, stretch , prayers, praises, annoucements, COT.  Thanks guys!


In God’s Bosom


Arm circles, Huggie Bears, Abe Vigodas

50 Squats to get the blood going on a cold morning!

Now that the muscles are warm, Yoga to stretch- Warrior 1, Warrior 2 into a plank, downward Dog, Cobra, plank, Repeat other side.

The Thang

Mosey to the pavillions:
pull ups. Lunge to next pavillion

Partner up to do taps, high five your partner with a push up

Sideways bear crawl to next pavilion


Sideways bear crawl opposite side to next pavillion

More squats

Jump lunges back to pavilion

More pullups

Bear crawls to next pavilion


Crabwalks to next pavilion

Step ups on benches

Bonnie Blairs

Mosey back to parking lot

Dealer’s Choice:

We had 12 men show up and everyone got a turn. We did World War I’s, Freddie Mercurys, Merkins. Dr. Seuss had us do negative ab pull downs with our legs and windshield wipers each side- 5 reps each. These were tough!!

We ended with announcements, Counterama and Name-arama.





This morning a single Pax walked the lonely streets of The Bee Hive with a Ruck on his back in hopes of seeing someone for fellowship. They never came. Of shaming is over now.

Disclaimer given and the Pax moseyed to the Bandshell for the:


SSH x 20 ic

Sealjacks x 15 ic

Plank x 1 minute

Peter Parker’s x 20 ic

LBACs x 10 each direction

BBACs x 10 each direction

Huggy Bears x 10

Plank x 1 minute

There was a lot of good conversation around the idea is the #getright. After listening to the #43feetpodcast the realization hit me the Get Right is a continuous process that will never end. The analogy of tending a sail boat or piloting an airplane was brought up. Even though you have set a course there must be a consistent adjustment to counteract the outside forces of the wind and waves to maintain the course to the destination. If you leave it to chance you may end up in Perry county, not a place you want to go, trust me.


First Pax calls out an exercise for the remaining Pax to complete while they go to the truck (~ ⅛ mile) to retrieve their coupon for the workout. When Pax one returns Pax two goes back with Pax one to retrieve their coupon. Then Pax three goes to get his coupon with Pax two while Pax one stays with the group. We continue until all Pax has a coupon.

The exercises were:

  1. Squats
  2. Alternating Lunges
  3. LBCs
  4. Calf Raises
  5. Toy Soldiers
  6. Big Boys Sit-ups
  7. Overhead Claps
  8. Merkins
  9. ?

Once all Pax has their coupons we used the coupons to do:

  • Squats x 20 ic
  • LBCs x 20 ic
  • Chest Presses x 10 ic
  • Lunge Twist x 10 oyo
  • Big Boys Sit-ups x 20 ic
  • Skull Crushers x 10 oyo
  • Calf Raises x 20 ic
  • American Hammers x 10 ic
  • Back Rows x 10/side oyo

All Pax moseyed to the truck to return their coupons and then back to the shovel flag.


Prayers: Venezuela, the Doster family, and Knoevel’s friend.

Announcememts: St Luke’s Half and 5K, Run in Coplay, Virtual Bible Study, Newsletter Submissions, Poker Night

Ladder 11

The Pax arrived to an AO with storm damage from the last two weeks that resulted in the playground being closed. The water run off washed away the base of the playground making it unsafe for little kids and big kids alike. So what do we do? Adapt and overcome.



10 LBAC forward and backward

10 Huggy Bears

10 Abe Vagodas IC

10 Grass Pickers IC

Plank ~ 30 Seconds

10 Merkins IC

10 Mountain Climbers IC

Lunge Twist to the shed ~ 30 yards

Mosey to the parking lot for …

The THANG – Ladder 11

At one end complete 10 reps of exercise A, move to other end for 1 rep of exercise B. Repeat subtracting 1 from A and adding one to B until one rep is completed of exercise A. Plank for the six after each set in rounds one and two. Al Gore for the six after each set in round three.

Round – Exercise A – Transport Method – Exercise B

  1. Merkins – Run – Dips
  2. Toy Soldier Walk – American Hammers
  3. Squats – Run – Calf Raises

We then moseyed to the bandshell for 7 minutes of Broga to cool down and stretch out the old muscles.


Health: We are all susceptible to disease and some of us have had a disease. Today a reminder was given on the importance of taking care of yourself and those in your charge. Preventative medicine is there for you to prevent and cure some diseases. The trick is catching them early. Get checked out and encourage those around you to also get checked out. A simple procedure could save your life. Don’t let your car have a better preventative maintenance plan than you do.

F3 IronPax Challenge 4 at the Bee Hive

The F3 IronPax Challenge – Week 4

The 4th and final week of the F3 Iron Pax challenge has come and gone. For those who participated, whether you completed the whole challenge or not, great job. These past four weeks at the Bee hive have been very challenging, especially week two. But we made it through to the end. We finished that race and deserve to now be called “IronPax“, awesome!

I hope you have all grown over the past four weeks and found out something about yourself. For me personally I have found out a lot. First, I persevered. A lot of muscle soreness had me using a ton of muscle relief cream and tossing in the bed to get comfortable, especially after week two. Another thing I learned is that my left shoulder should probably be looked at by a doctor. Will that happen, maybe?

I am one tough 45 year old. Most of my life before my forties we spent enjoying the comforts of life and therefore being a lazy ass. I did not take fitness seriously until after my 39th birthday when the doctor had a ‘discussion’ with me about cholesterol. Yeah, I do not want that issue and I am doing what I can to keep the cholesterol down. A good King (fitness) and Queen (diet) strategy is doing the trick. But there is that other one, The Jester! I get knocked off the plan by the jester all the time. The Jester is food, especially chocolate. I have a bad habit of snacking if there is something in front of me. I am the only one strong enough to ask God for help in defeating  or resisting the Jester.

After leading the group through the IronPax challenge I found out I am good at leading and organizing. The last four weeks went pretty well and no problems arose during the challenge.

The last characteristic is that I am capable. This challenge has given me more confidence in leading and in my own physical fitness. I embraced the challenge and went at it full force with a great attitude. And it shows in my scores. I did really well.

I know it sounds like I am bragging about my self an awful lot, I am. You see, as men we have a tendency to not believe in ourselves and believe we are not good enough. We oftentimes limit ourselves by our own perception of who we are. All of those things I said above about myself I also think about you. You are all amazing men and I am honored to call you brother.

Believe in your self!


The Challenge

The Mogadishu Mile

One mile run
50 Pull Ups
4 rounds:
25 alternating legs traveling lunge steps
25 Air Squats
4 rounds:
25 merkins
25 Yard Sprint
100 coupon squat thrusters
50 Pull Ups
One Mile Run

Pull up alternatives
1. Pull-ups
2. jump pull-ups
3. negative pull-ups
4. inverted rows

F3 Iron Pax Challenge Week 2

YHC arrived  little early to the Bee Hive to setup the scene. At that time I met Joe from Charlotte, Aka, Shooter. Always great to host DR Pax for a workout.


We moseyed to the other side of the park then:

LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Plank, Merkins, Peter Parkers, Monkey Humpers, Ankle Rolls

Mosey back t the Shovel Flag for …

The Thang – Iron Pax Challenge Week 2

Each set was AMRAP for 8 min with 2 min of mandatory rest between sets. After 25 reps of a set run 25yds and back. Each exercise was demonstrated for proper form.

  • Squat Thrusters W/Coupon
  • Arm Curls W/Coupon
  • Kettle Bell Swings W/Coupon
  • Man Makers W/Coupon

The Results:

Name Round 1 – Curls Round 2 – Manmakers Round 3 – Kettlebell Swings Round 4 – Thrusters Total
Dropbox 245 62 223 151 681
Cooter 125 25 100 50 300
Knievel 223 53 175 125 576
Shooter 200 57 153 90 500
Seinfeld 204 60 152 100 516
Cougar 211 53 150 100 514
Flame 232 75 200 150 657

The PAX didn’t have much to say after that, except Seinfeld who pointed out that we had 6 minutes left for Mary. OK, dealer choice.

Prayers for our visitor Shooter’s father, Kneivel’s grandmother and family.

Bridge Buolders

Saturday, July 28 – finally, no rain!
Disclaimer presented and accepted. Inspirational QOTD: “The problem with Christianity is not that it has been tried and found wanting, but that it has been found difficult and left untried by many,” -G. K. Chesterton. At F3 we want to encourage each other to try difficult things, like completing this workout.

Warm-up: 2 laps of the Pain Train, which is a Burpee Indian run.

Movement #1 – Arms. Three sets of pull-ups, dips, and and a weight resistance exercise. Weight resistance exercises included: curls, back rows, and chest flys. Mosey to sand pit.

Movement #2 – Merkin ladder. In sandpit, PAX got halfway across volletball court before tapping out. Instead completed sets of ten Merkins, Peter Parkers, mountain climbers and shoulder taps. Mosey to football field parking lot.

Movement #3 – Catch me if you can. Partner A engages in a cross-parking lot exercise while Partner B engages in a stationary exercise and then sprints to catch up with Partner A. When Partner B catches Partner A, they switch roles and begin traveling back to starting position. Cross-parking lot exercises included: bear crawl, crab walk, two-footed broad jump, karaoke, backwards jog, and ? Staionary exercises included Merkins, Burpees, SSH, squats, line jumps, and crab cakes. A time out was called for a stretch break at about midway through the game. Indian run to shovel flag.

Mary – exercises included: LBCs, JLo, WWI sit-ups, windshield wipers, crunchy frogs, flutter kicks, Freddie Mercurys, and hello Dollys.

COR, NOR, announcements and prayer requests along with the inspirational poem “Bridge Builders” by Will Dromgoole.

Wednesday Workout and Word I

The PAX (almost all) met at Flame’s house and moseyed to East Texas park (~1/2 mile). Flame’s 2.0, Sticks rode two wheels to tag along.


Morrocan Night Clubs, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Plank, Merkins, Peter Parkers, Plank.

Starting on the sideline of a basketball court we …
1. Lunged to the other side.
2. Nur’d to the other side and sprinted back.
3. Bear Crawled to the other side and Crab Walked back

4 men stair climbed the bleachers 5 times while the other 4 did SSHs, the flapjack.

Now the main Thang … a 4 v. 4 basketball game. Fun and dangerous all at the same time. The two shortest among us were team captains, Sticks and Dropbox. We can’t discuss which team won because it wasn’t mine.

After the game was over we moseyed back to Flame’s for the below devotional. A lot of great discussion was had on the patio. Good work today men, now get to sleep and vacate the Fartsack in the am for the next workout.

The Full Eight Seconds
“What’s the secret to being a good bull rider?”
When a newspaper reporter asked a Montana cowboy that question, he pushed back his hat and grinned: “You’ve just gotta want to hang on worse than the bull wants to throw you off.”

Jacob might have preferred eight seconds on the back of a bull to the situation he faced. As he traveled to Canaan—a journey that would reunite him with Esau, his brother—Jacob carried not only his possessions but also a heart full of guilt and sin. He’d taken his brother’s birthright and blessing and had lived ever since in constant fear that Esau would seek revenge. Feeling desperate and overwhelmed, Jacob spent a night alone to take advantage of a little peace and quiet.
Instead, he got the fight of his life—a wrestling match with God!

Have you experienced something similar? Maybe you’re troubled with a stressful situation at work, a dispute at church, a disagreement with a friend or a struggle within your family. So you seek a place that will give you a moment or two of peace or stability, only to find that the emotional and spiritual load you’ve been carrying has settled firmly on your shoulders. And rather than clinging to the One who can provide real relief, you find yourself making the situation worse by dwelling on the burden and letting worry get the best of you.

Sometimes you have to put everything else aside, reach out to God and hold on with everything you’ve got. The only way you can really escape the burden of sin and guilt is by embracing the One who defeated these burdens—along with death. Make no mistake—the God who created the world, who holds the stars in check and who knows the most minute issues that you struggle with, cares. He loves you and is waiting for you to trust him with your cares and concerns—present, past and future.

To paraphrase that wise Montana cowboy, “You’ve just gotta hang on to God more than sin and guilt want to pull you away.”

In what situations are you tempted to let go of God? Why?

Genesis 32:22-32 New International Version (NIV)
Jacob Wrestles With God

22 That night Jacob got up and took his two wives, his two female servants and his eleven sons and crossed the ford of the Jabbok.23 After he had sent them across the stream, he sent over all his possessions. 24 So Jacob was left alone, and a man wrestled with him till daybreak. 25 When the man saw that he could not overpower him, he touched the socket of Jacob’s hip so that his hip was wrenched as he wrestled with the man. 26 Then the man said, “Let me go, for it is daybreak.”
But Jacob replied, “I will not let you go unless you bless me.”
27 The man asked him, “What is your name?”
“Jacob,” he answered.
28 Then the man said, “Your name will no longer be Jacob, but Israel,[a]because you have struggled with God and with humans and have overcome.”
29 Jacob said, “Please tell me your name.”
But he replied, “Why do you ask my name?” Then he blessed him there.
30 So Jacob called the place Peniel,[b] saying, “It is because I saw God face to face, and yet my life was spared.”
31 The sun rose above him as he passed Peniel,[c] and he was limping because of his hip. 32 Therefore to this day the Israelites do not eat the tendon attached to the socket of the hip, because the socket of Jacob’s hip was touched near the tendon.


Welcome, 7/14/18

Warm a rama: Arm circles, snap crackle pops, reach for the stars, happy feet, pendulums, hulk hogans.

Scissor jacks, quad stretch, plank jacks, calf stretch


Full Pull- weighted backpack, each PAX shared thoughts on being bold, side shuffle
Block Walk, backwards run
4 Square, carioca
Bucket Curls, front run
Jump rope, shuffle shuffle jump
Merkins, zig zag backwards
Goofballs, 2 forward runs
Mountain climbers, American hammers
Ab roller, bicycles
Block side steps,squats
Side Planks, SSH’s

Prayers, praises, announcements, counter ama, name a rama, FNG- Short Haul, COT

Lee Hindenburg

Ten PAX attended the morning beatdown given by Flame. Lots of Mumblechatter this morning as we moseyed to a few pearls on the string for the warm-a-rama. Beautiful morning with no humidity would suite us well for this workout.

Hindenburg BLIMPS

4 corners – Parking Lot. At each corner the exercise and reps prescribed is performed. The PAX was instructed in the method of travel between corners. Most of the time we ran between corners, we also side shuffled and ran backwards. Some of the PAX shared the Q by counting some of the reps, thanks guys.

Round 1 – 10 Burpees;

Round 2 – 20 Lunges;

Round 3 – 30 Imperial Walkers;

Round 4- 40 Merkins;

Round 5 – 50 Plank Jacks;

Round 6 – 60 Squats

Bruce Lee

  1. Hammer,
  2. Leg raises,
  3. LBC’s,
  4. Heel Touches,
  5. Crunchy Frog,
  6. 100’s

Shared Leadership

F3 nation defines Shared leadership as Influence through combination. Read more about shared leadership. You have heard the term “it takes a village to raise a baby.” The significance of this saying comes from a need for community. It does take a village to raise a baby, and it also takes some committed men to lead the F3 Lehigh Valley Region. A recognition seems fitting at this point.

F3 Lehigh Valley Nantan: Uptown Girl (Nantan: A cultural/spiritual Leader within a Starfish-modelled Organization who Influences through VAPE.)

F3 Lehigh Valley COMZ Q and QofIT: Flame

Site Qs

Iron Maiden and The Pond: Bogey

The Swamp: Neon

The Trojan: Uptown Girl

The Bee Hive: Flame

The Grill: Beaker

F3 LANCO: Sunspot

F3 Valley Forge: Side Effects





The F3 Alphabet – Flame Style

Arrived at the AO early to setup the props and noticed some logs laying on the side. They may be relocated some time in the near future.

This workout is brought to you by Sesame Street and the letter Q! Today we will learn the F3 Alphabet, Flame style.

Mosey ~1/4 mile to the location of the 1st pain station at a pavilion. Here the F3 Alphabet was revealed to the PAX, groans ensued.

Round 1. All PAX participated by completing 5 reps of each letter together.

American Hammers
Carolina Dry Docks
Fiddler Crabs
Gorilla Humpers
Jumping Spiders
Nolan Ryans
Plank Jacks
Q’s Choice – PAX assigned a letter
Ranger Merkins
Seal Jacks
Thigh Master
Van Goghda
Your Choice – PAX chooses an exercise
Zombie Walk

Round 2

Each PAX was instructed to spell their own F3 name. From the exercise billboard run ~1/8 mile to the park, complete the 1st letter, run back to the billboard and plank for the six, repeato until completo. Each PAX must also complete a Q and a Y. If you run out of letters spell your Ms name.

1. You must do one letter at a time.
2. You can take the path to the park or cut across if you choose.
3. All exercises must be completed at the park.
4. Each exercise was demonstrated so if you need instruction it cost 1 Burpee.
5. You can have another PAX retrieve your next exercise if …
a. You hold a plank until they return.
b. Both PAX must complete both exercises before moving on.
6. If you know the secret word of the day that was posted on Slack you can bypass the Q’s Choice by whispering it to the Q.

At 7:25 we called round 2 and did an Indian Run back to the Shovel Flag.

Word of the day – Guilt

Do you believe you must do something to earn God’s favor?
Do you wallow in feelings of guilt?
Do you know that gets you no where?

Paul, who was “sorrowful, yet always rejoicing,” understood this.

When we relate to God out of a guilty conscience, we try to earn our worth by being severely critical of ourselves. Rather than relying on God’s mercy, we struggle to show God how good we are. A sense of inadequacy drives us to prove that we are deserving of God’s forgiveness.
But you’ll only experience God’s forgiveness when you quit trying to earn it. When Martin Luther came across Romans 1:17, “the righteous will live by faith,” he saw the futility of all his good works. For the first time, he recognized the futility of trying to earn God’s acceptance, and he rested in the gift of God’s amazing grace. His decision to base his life on faith changed his life and revolutionized the church.

The same kind of faith will revolutionize your heart and help you win the battle.

If you sincerely ask God for forgiveness, you can be confident you are forgiven. “If we confess our sins,” scripture tells us, “he is faithful and just to forgive us our sins” (1 John 1:9).


Announcements: Special workout on July 4th to celebrate the birth of the greatest nation to ever exist. Uptown Girl will reinvigorate the trusty old 1776 workout as a Happy Birthday to America.
When: July 4th at 07:00 AM
Where: Macungie Memorial Park
Who: ALL PAX and any guest they bring

New Wednesday evening AO coming soon. Workout and Word will start soon and details should be out this week. This replaces the study at Flame’s on Wednesday evenings.

FNG!! Seinfeld brought an FNG to the fun. Welcome to the PAX Dexter, look forward to seeing you again soon.

Prayer List: Uptown Girl pregnancy, Drop Box, Agassi, Neon’s Calf.




Rocky X

Saturday, June 9 – great weather.
Disclaimer read. All PAX accepted.
Warm-up: Ab vigodas, side-straddle-hops, huggy bears, grass pickers, mountain climbers, and a few other stretches. Followed by light jogging, shuffling, skipping, karaoke, high knees and butt kickers. Mosey to pavilion for The Thang.

The Thang: PAX partnered up, rotated through five stations. Station 1 – punching bag. Station 2 -crab cakes and shoulder taps, Station 3 – ab slide and jump rope. Station 4 – Merkins and WWI sit-ups. Station 5- one-legged squats and dips. PAX rotated from station to station at the end of each song. After completing each station Dr. Seuss shared scripture memory system while PAX recovered for round two. After round two, PAX completed an Indian run back to the shovel flag.
COR, NOR, announcements and prayer requests.

Doracides suck but I love it so much.

Arrived this Saturday Gloom to see a few familiar faces and a few new faces. My first time meeting Scribe and Longhaul’s first workout. Beautiful morning for a beat down.

Series of various running exercises across the parking lot.
Moroccan night clubs
Little Baby Arm Circles
Monkey Humpers

The Thang

– Partner 1 does prescribed exercise while Partner 2 runs to a spot does one burpee and back, repeat for 2 burpees, and repeat for 3 burpees.
– Round 1 – 100 Merkins
– Round 2 – 200 LBCs
– Round 3 – 300 Squats

Mosey to the playground for some fun.
2 PAX at each station for 1 minute.
Station one Step ups
Station two Merry Go Rounds
Station three Swing Rows
Station four Pull Ups

Mosey to Bandshell

Flames speech.
These exercises we have done require a partner to get through. We lean on each other to complete the set and move on to the next set. In the same way we should lean on our brothers in life. Don’t try to go it alone when the dudes around you could help. Who knows, maybe they need your help. Jesus didn’t go it alone, neither should we.

Bandshell round robin.
One PAX chooses an exercise. While the others are completing reps he is running 2 laps around the bandshell.

Mosey back to the shovel flag for COT.

I love getting to name new guys. This morning I had the pleasure of naming Bruce Longhaul. He received that name because his marriage is 46 years young. Congratulations on your first workout.

Flame Out

The Bigger Picture

Welcome and Disclaimer by Uptown

Warm-a-rama: Snap Crackle Pops, Chinooks, Reach for the Stars, Pendulums, Mountain Climbers, Lunge Stretch

The Thang: Mosey to Gaga Pit, Incline Merkins, Jump Overs (only one shin banger), decline plank hold, spring boards, goofballs, and other abs while 1 PAX circled 2x.

What is your bigger picture?

Mosey back to the coupon wagon (Cooter’s van). 1 PAX was sent on a solo “mission” with weighted backpack and extension cords while the rest of the PAX did coupon stations (sledge, jump rope, block curls and shrugs, tool box step-ups). Switch and Rotate.

Just like Nehemiah, we have our obstacles. “The joy of the Lord is our strength”. Great time of sharing. We are not alone.

Announcements, prayers, praises. Counterama, Namerama. FNG- Welcome to Scribe. COT. 2ndF at the Diner.

Rain Date

Rain Rain Go Away! A few rain drops didn’t keep the PAX from enjoying an low impact cardio dry beat down. YHC has mastered the 0.0 workout to put everyone through a rigorous workout routine.


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 2nd pavilion. Push picnic tables to the side and pull one table out. SSH, Abe Vagoda, Monkey Humpers, Mountain Climbers, Grass Pickers.

The Thang

Part 1 – Ascending Curb Crawl On Between Picnic Tables

1 Dip on Picnic Bench – Animal Walk to Other Table Bench – 12 – Derkins
2 Dips on Picnic Bench – Animal Walk to Other Table Bench – 11 – Derkins
3 Dips on Picnic Bench – Animal Walk to Other Table Bench – 10 – Derkins
all the way to 12 Dips and 1 Derkin.
mostly bear crawls between benches.

Part 2 – Full Body 5x5x5x5 Routine

A variety of 5 upper body movements, 5 leg movements, 5 core movements, 5 sets.
Upper Body Movements involve 5 pull-ups, chin-ups, holds, and one arm hangs 5 secs each guy.
Leg movement include squats, lunges, one leg bench squat, leg lunge to kick.
Core movements include flutter, dolly, american hammer, big boy

Part 3 – Race Against Gimpy

Gimpy walks across infield while half pax race the outside to see who can beat him to center point on other side. Hold Plank until 6. Race continues as Gimpy does bear crawl back.

NoRama = 0

CoRama = 4

Prayers for our children who are threatened with school violence. Praise for x-man’s new job and wedding. Prayers for Flame and the LAX coaching trials, Prayers for healing of all those PAX including YHC who has knee surgery coming up.