Fleetwood Tough

The Q was voluntold due to an unexcused absence.

Theme of the day was elevator: I., 5, 10, 15, 20.  It seemed better in theory than reality, especially when it was Burpee time.  Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, dips, decline merkins, squats, and Bobby Hurleys.

Finished with some wall sits plus arm raises and punches.

Continued prayers for Joel’s surgery recovery.

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.

Crazy Eights

Run the park in a figure 8 pattern stopping at 3 points (both ends and the middle area). First stop is 80 reps of the assigned exercise. Next stop is 70 reps, then 60, etc.
Once you reach 10 reps, repeat 10 again and start counting back up by 10 at each stop.
Typically we will get back to 30 or 40 counting back up.
Excercises include:
Box jumps
Flutter kicks
American Hammers


IM3: I am 3rd

A beautiful, muggy morning at the Pond; DAYLIGHT at the start is GOOD! Nice to have 2 pax ‘under 20’ home from college!
NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)!
F3’s IM3 is based on Jesus’s command to love God 1st & ‘other people’ 2nd! We shared 6 bible verses while introducing some new exercises.
F3 disclaimer
Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers
Mosey to basketball court:
1st bible reference: Matt 6:19-21 Exercise=starfish Merkins
2nd bible reference: John 19:26-27 Exercise=bounding squats:
3rd bible reference: Luke 6:27-28 Exercise= Crawly Plyo Push-up:
4th bible ref: Luke 13:12-13 Exercise: 4 burpees-bear-crawl to next stop-4 jump squats & crab-walk to next stop-4 burpees-repeat ’til around court to where we started
5th bible ref: Luke 21:3-4: Exercise: 2 Pop hop:
Mosey to chin-up bars: Vaulter pull-ups; swing reverse Merkins;
Mosey to ‘padded playground’ Dealer’s Choice: Mary: ?? reps of any ab exercise around the circle (Singlet’s L-position leg holds ‘kicked butt’!
Count-a-rama, :
CoT: Dear Heavenly Fthr: Please watch over our Pax participating in Saturday’s WET Tough Mudder. We confess that we often we have not ‘lived 3rd’ & TREASURED YOU above ALL ELSE. Please forgive us & fill us with your Holy Spirit so that we may better do so MORE CONSISTENTLY. I pray today for these men that when we begin to treasure ANYTHING above you that your Holy Spirit promptly guide us back to properly revere you. We pray ALL this in your Son Jesus’s holy name. . . Amen.

IM3 The Pond 5/18

NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)!
F3’s IM3 is based on Jesus’s command to love God 1st & ‘other people’ 2nd! We shared 6 bible verses while introducing some new exercises.
Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers
Thang (below):
Mosey to basketball court (the 1 with 2 hoops: duh!!!!!)

Vaulter pull-ups; swing reverse Merkins; Dolly’s, back plank

Mosey to ‘padded playground’ Dealer’s Choice: Mary: ?? reps of any ab exercise around the circle

6:10 Count-a-rama, Announcements, Praise &/or prayer rqsts,

Dear Hvnly Fthr: I confess that 2 often I h/not TREASURED U >ALL ELSE; pls 4give me & fill me w/Ur HS so that I may btr do so MORE CONSISTENTLY & also SHOW MY LOVE 4 OTHERS more often so that they may seek 2 btr know U & Ur Son JC.
I pray 2day 4 these men that when we bgn 2 TRSR ANYTHING above U that Ur HS promptly guide us back 2 proper prioritization!
We espc’y pray this day 4 Bthny church & P Nelson @ this dfclut time. My r ldrs faithfully seek Ur WISDOM & GUIDANCE in this dfclt sit’n & we TRUST that U w/provide good ‘in ALL circumstances’.
Insert others’ prayer rqsts
We pray ALL this in Ur Son JC’s holy name. . . Amen.

Short mosey to bsktbl court (or band-shell 1st if rain’g):

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


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




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