Great morning for a work out, cool and clear and the grass wasn’t even that wet. We were joined by Satellite from Birmingham AL who was visiting his parents in Whitehall. Great to see Dial Up, and Iacocca made an appearance as well. Disclaimer agreed upon, we jumped on it at 5:30 ITG.
– In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH
Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought to you straight from Japan (think Toyota Production System for exercise): 20 seconds on, 10 seconds off, 8 times, keel over. Billed as a way to get an hour’s worth of exercise benefit into 4 minutes (or something like that). More fun activities were inserted into the “rest” between 4-minute bouts.
– Squat jumps: 20sec on/10 sec off x 8
– Merkins for half the group, inverted rows for half the group (using playground equipment and dog leashes): 3 sets of 10-11 reps, in cadence, with isometric hold at bottom of merkin/top of inverted row
– Bonnie Blairs (alternating jump lunges): 20sec on/10sec off x 8
– Squats: 3 x 10-11 reps, in cadence, with isometric hold at bottom of squat (thighs parallel to ground)
– Burpees: 20sec on/10 sec off x 8
– Repeat Merkins/inverted rows as in #2, with PAX switching to perform whichever they missed out on the first go ‘round
– Sprints between base lines on baseball diamond (with lines freshly marked with some pink spray paint): 20sec on (sprint)/10sec off (walk) x 8
– Lunges: 4 x 8 reps, in cadence, with isometric hold at bottom of lunge (back knee an inch from ground)
– Planks on elbows until we couldn’t any more
– Flutter kicks, in cadence
– Dollies, in cadence
– Rosalitas, in cadence
– Freddie Mercuries, in cadence
– Planks on elbows again, including count-o-rama in plank position to finish, but which took several tries to do because PAX forgot how to count, starting from 1 after each error
Special shout-out to the 3 HIM out for their second F3 workout (Spoke, Burgundy, Frizzle)
This concluded our month-long battle with Ma’ne (F3 Philly) to see who could pull the most FNGs. Unfortunately, he ended up besting us 8 to 7, but that’s 15 new guys in a month proving that they are HIM. #PArising indeed
Convergence Saturday May 25, 2019 to celebrate one-year anniversary of F3 Valley Forge! Details to come, will include secret guest Q
Reminders to all of Wednesday a.m. AOs in Villanova and Pottstown
Huggie Bears, Arm circles, neck rolls, standing stretch (touch the ground) then touch left ankle/right ankle, Abe Vigodas, Monkey Humpers, Squats.
Skip to my Lou- skip across parking lot and back to help warm up.
Mosey to baseball field. Sprints and jogs around bases (2 reps)- end with Jumping jacks
Mosey to playground.
Pull ups with a partner. Do as many pull ups as you can. As you start to tire out, your partner lifts you up by your ankles so you can crank out a few more. Alternate so your partner can join in the fun. We did two sets.
We moseyed to the swing set. With one foot placed on the swing, we did reverse lunges- 10 reps each leg.
With both feet placed on swing in a plank position, Derkins- 10 reps
Plank jacks with alternating one arm forward
With both feet placed on swing in a plank position- Pikes- 10 reps
With both feet placed on swing in a plank position- Tuck the legs into the torso- 10 reps
With one foot placed on swing- lateral lunges- 10 reps each leg
On Easter weekend the attendance is always low. Understandable with families traveling. At 06:33 I was about to go out as a Lone Ranger and in pulls Dial Up, the “King of Readers.” So off we went for a mile run to check out a new spot, nothing significant there.
Back at the park about 30 minutes into the workout I felt some ‘pressure’ and knew I could not last another 30 minutes. I went to the bathrooms at the park and they were all locked, yes I tried the women’s. So I told Dial Up, who sells readers online if you need any, that I had to go. At that time the rain was coming down pretty good.
I made it to my truck and the porcelain throne on time so you don’t have to worry about the condition of my running shorts.
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.
Huggie bears, neck stretch, Abe Vigoda’s, stretch- fingers to the ground, Monkey Humpers, Jog in place
Mosey to the east entrance.
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
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!
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.
PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30
12 PAX for the beatdown:
-Grass Grabbers x11 IC
-Parker Peters x15 IC
-Parker Peters x15 IC
-Imperial Walkers x20 IC
-Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile)
-“Bridge over the Nest” over the Gay Street Bridge (0.2 miles):
-PAX divided into pairs
-Partner 1 did 10 merkins, 10 squats, and 20 LBCs while Partner 2 started to bear crawl the bridge
-Partner 1 ran the length of the bridge and back to Partner 2
-Partners switched until the team made it across the bridge
-Run back to the base of the bridge while the PAX did planks and Al Gores waiting for the 6
-“Paula Abdul’s”: PAX ran forward 2 light posts, back 1 and did 10 merkins. Repeat till the PAX reached halfway across the bridge
-Hop Vine Run back to the AO (~1 mile)
-James Bonds IC
-Hello Dollies x15 IC
-Flutter Kicks x15 IC
-American Hammers x20 IC
-Read John 15: 1-17 about Christ being the “true vine” and reminded the PAX about bearing good fruit in our lives
-Prayers for BamBam’s father-in-law, Pebble’s children with the passing of their cat, and for Vinklevoss’ premature nieces recovery
-Welcome FNG Gandalf! Respect at 64!!
Remember that time in middle school where you wanted to wear shorts yet your mom said it was too cold? Saturday felt just like that… except we all mature-ish should now to know better better to take wind-chill into consideration.
10 PAX showed up for Saturday’s beatdown at the Blast Furnace. The beat down was a 1/4 mile mosey and a series of warm ups on the stage of the park, followed by:
A hamsting / yoga inspired stretching sequence… I heard a few “twangs” from everyone’s frozen-rubber-band hamstrings being worked like they were never worked before.
Partner time! Everyone grabbed the closest man to them for the superset of the century. Each pair had to total: 100 derkins, 200 dips, and 300 LBC’s, all while one of the pair sprinted around the statue of Mr. Reeves. Once the partner returned, the pair switched. Continue until all exercises complete.
A short Mosey to the Field of Dreams was followed by a partner ab-destroyer – 3×20 rep leg throw downs. Rumor has it Spike has had trouble going back to normal life after the core destruction
With plenty of energy left, it felt like the perfect time for some Burpee suicides: 25 yards, 5 burpees, 25 yards back, 5 burpees; 50 yards, 10 burpees, 50 yards back, 10 burpees; 100 yards, 15 burpees, 100 yards back, 15 burpees.
We capped off the morning with some lower back supermans, Nemo’s, and Dori’s, followed by some partner curls-for-the-girls, and partner over-head-tris-for-the-guys.
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:
Huggie Bears, Arm Circles, Shoulder stretch, Jog in place, Abe Vigodas, Monkey Humpers, Inchworms, Side straddle hops
Mosey to playground- Pullups, Chest rows on the swings, more pullups.
Mosey back to parking lot
Circuit training at four different stations. Two minutes at each station:
I brought a pair of push up bars so we everyone picked an exercise and one guy did Divebombers on the push up bars, which we would alternate.
Six Minutes of Mary:
As we were doing Supermans, somebody jogged by. I acknowledged how weird we must have looked. Cougar picked Alabama Prom Dates a couple of exercises earlier so, it’s a good thing we weren’t doing those when the guy jogged by.
We ended with a stretch, announcements, count-arama and name-arama.
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.
3 PAX for a Pre-ruck and 1 for a pre-walk, then a Blast Furnace record surfaced for a RED themed beatdown inspired by Hawgcycle of F3 New Orleans. No one remembered their firearms for the 21 gun salute so we resorted to burpee salutes at each corner of Reeves Park.
Peter Parkers x 20 (IC)
Parker Peters x 10 (IC)
Crabjacks x 10 (IC)
Crabcakes 15 (IC)
Low Slow Squats x 20 (IC)
Windmills x 15 (IC)
2 Groups slip at diagonal sides of the park and moving in opposite directions to complete a downward ladder of exercises OYO at each corner
Burpees x 21
Floyd Mayweathers-Imperial Squat Walkers-Freddie Mercurys (where 2 = 1 for each) alternating from 20 to 3 repetitions
Burpees x 2 and x 1
Burpees x 21
Merkins-Squats-Crunchy Frogs alternating from 20 to 3 repetitions
Burpees x 2 and x 1
Burpees x 21
Peter Parkers-Bonnie Blairs-American Hammers (where 2 = 1 for each) alternating from 20 to 3 repetitions
Burpees x 2 and x 1
Burpees x 21
Crossfit Merkins-Monkey Humpers (to attract the attention of traffic at the busiest corner)-Leg Raise & Lift alternating from 20 to 3 repetitions
Burpees x 2 and x 1
Mosey to the flag
Burpees x 10 (OYO) to each a nice round total of 106 burpees
Special Intentions – Side Effects will be praying for the group to continue to group and expand impact in the community
Pebbles father-in-law health after an episode this week
As the mercury crawled towards 10 degrees the PAX tentatively gathered around the shovel flag. The Q was tasked with keeping the blood circulating yet not leaving a man behind in the tundra.
Mosey, arm circles, abe vagodas, grass pickers, squats, bonnie blairs, and calf raises. More mosey.
Eighth mile caterpillar, imperial walkers, and SSHs. The PAX did six sets of 10 burpees with eighth mile runs between each. Mosey to jungle gym for max pullups and back rows. Mosey to time check, crab cakes, mosey, bobby hurleys and donkey kicks and a round of Mary.
2 PAX for pre-ruck — pace was faster than normal without Hops present to slow us down. Overnight snow and ice didn’t deter
9 PAX from arriving bright, early, and full of energy for an ice bath of sorts. Warmup on the Reeves Park (RP) stage introduced the group to a Circle Burp (burpees with cadence rotating around PAX) before moseying through the ice and snow to the park Flipper dubbed “Da Club” during a prior workout. On the basketball court, we did about every suicide/exercise combination known to mankind…including bear craws, lunge walks, Bobby Hurleys, ascending squat jumps, ascending burpees, ascending merkins, and another new one… the Pacman chase. We returned back to the stage at RP for 6MOM in the ice — exercises included flutters, snow angels, superman swims, to name a few. COT at the flag – thoughts from Hershey around that fact one never really knows the impact that he/she is having on others and while during tough times, “Why did this happen FOR me” rather than “Why did this happen TO me”, keeping in mind others are learning from how you respond and the resilience you display. Prayers and praise – Tuck 2.0 arrived on Wednesday, happy and healthy, Spike’s mom on the mend after a fall, and Flipper for a bounce back of health this week.
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!!
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.
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
Jump lunges back to pavilion
Bear crawls to next pavilion
Crabwalks to next pavilion
Step ups on benches
Mosey back to parking lot
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.