The Shovel Flag Returns


Upper 50s; partly cloudy

Six PAX posted to participate in a run on the Schuylkill River Trail as advertised in a pre-blast.  Last week YHC was distracted by having an FNG and abandoned our shovel flag after the workout.  I had driven by the park during the week and it was gone.  I didn’t have much hope of seeing it again and now the workout felt incomplete somehow without it.  Nonetheless, it was a good morning for a run and I was glad to have a good turnout.  The disclaimer was given and we took off.

Mosey to the foot bridge for –

Warm-a-rama: Neck Rolls, Trunk Rolls, Abe Vigoda, Imperial Walkers, Best Stretch Ever, Slow to Fast Mountain Climbers

The Thang: Schuylkill River Trail Adventure (~ 2.5 miles)

Ran along the trail with stops along the way for F3 adventures:

·      Dips (15 IC)

·      Flying Squirrels over the river

·      Indian Run to Industrial Drive

·      1-Arm Assist Pushups (10 each arm)

·      Railroad Tracks for ~ 200 yards

·      Mosey to Highway overpass

·      Bridges with leg raises (15 IC)

·      Moon Gods (10 IC each side)

·      Lunge Walk ~ 50 yards


·      ATMs

·      Mosey

·     Wind Sprint to parking lot 

·      20 Jump Ups or Step Ups on picnic table

·      Partner up – leg push downs

·      Parker Peters (10 IC)

·      Climber Pickle Pusher (10 IC)

·      Scout Run back to foot bridge

On the way out Ditto discovered a large (~6-inch long) larva-like nymph creature that looked like it came out of a sci-fi movie.  His friend was waiting for him when we got back.  It didn’t qualify as an FNG so we had to put it back by the river.  I did attempt to EH two guys at the Bartram Trail parking lot.  They were from York and Philly so I told them to check out F3 Philly and F3 Lanco.  At least they were men and didn’t have multiple pairs of legs.

Our workout was complete when the park maintenance man showed up, and came out of the storage area with our shovel flag.  It is great to be in a community where folks looks out for one another and it was a relief to have the flag back again.

COT: thanksgiving for our blessings and prayers for men in F3 and our families.

Five went to Four Twelve for coffeeteria where we ran into Pocahontas and his son.  He has had fairly legit excuses for being absent the last three weeks but said he ran out of good excuses so he will be back next week.  We’ll be expecting him.


Grill Mac Deuce


mid 40’s, sunny and windy

Three PAX posted for a chilly but beautiful April morning workout.  Lots of pre-workout mumblechatter about Wichita’s new chicken venture and the disclaimer was missed.  Fortunately this was a seasoned F3 group.

Warm-a-rama: mosey to tennis court – Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Imperial Walker, Smurf Jacks, Bridges with alternating leg raises

The Thang:

Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps. After each set, run a lap around the field

Set 1

12 Ranger Merkins

12 Sumo Squats

12 Flutter Kicks

Set 2

12 Carolina Dry Docks

12 Plank Jump-ins

12 American Hammers

Set 3

12 Shoulder Taps

12 Lunges

12 Dying Cockroach

Set 4

12 Diamond Merkins

12 Pistol Squats

12 In-Outs

Mosey to Playground for Pullups, Underdogs, and Dips

Mosey to the band stand for Mary: Dealer’s Choice — Australian Snow Angels, Freddie Mercuries, LBCs, Side Plank with dips, Plank for 20 count each, WWI

COT: Prayers for Wichita’s family, thanks for blessings in our lives

April Showers


Steady light rain, temps in the low 60s

Three PAX posted to this Easter weekend workout in the rain.

Warm-a-rama: Arm Circles, Moroccan Nightclubs, Smurf Jacks, Abe Vigoda, Grass Pickers, Imperial Walkers, Plank Jacks, Best Stretch Ever

The Thang:

  • Lazy Doras –  combined totals of 100 Merkins, 200 LBCs, and 300 Squats. P1 does 10 Merkins while P2/P3 Planks; P1 does 20 LBCs while P2/P3 holds six inches; P1 does 25 squats while P2/P3 holds squat position
  • BTTW for 10 count each
  • Indian Bear Crawl – line up in plank position. PAX at end bear crawls to front of line; across band stand and back
  • DMC (Duckwalk, 5 Merkins, Crawl Bear back) repeat 3X increase Merkins by 5 each time

Mosey to pavilion

  • 10 Jump Squats
  • 20 Dips (IC)
  • 15 Step Ups each leg

At this point, YHC’s weinke ran out of exercises with ~ 20 minutes left.  Dealer’s choice for various exercises which included Flutter Kicks, Inclined Merkins, Declined Merkins, American Hammers, Side Plank Floyd Mayweathers, Freddie Mercury, Stretches, and several other exercises.

COT and coffeeteria

Hamburg 1st Manniversary

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.

The Thang

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.

2.) Perseverance

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

  1. Burpee x 8
  2. Flutter Kicks x 16
  3. Merkins x 24
  4. 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.

  1. Head Tappers x 24
  2. Pickle Climbers x 16
  3. 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.

4. Fun

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.

Number of FNGs: 4

Listless Hands and Weak Knees


24 degrees and sunny!

Three high impact men posted to the Grill for a gloriously sunny morning.  My M pointed out the following verse she came across this past week and YHC thought it would be fun to build a workout off if it.

Hebrews 12:11-13: “Now all discipline seems painful at the time, not joyful. But later it produces the fruit of peace and righteousness for those trained by it. Therefore, strengthen your listless hands and your weak knees, and make straight paths for your feet, so that what is lame may not be put out of joint but be healed.”

Mosey around park ~ ½ mile

Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever

During the warm-a-rama, the garbage truck drove by as we were doing Monkey Humpers so I waved to him.  He then returned back down the street while we were doing Alabama Ass Kickers and honked at us.  I think he liked Mr. Green’s backside.  At least we weren’t doing pickle pushers or prom dates!

Mosey to pavilion

The Thang:

  • Strengthen listless hands: Slugger – 20 Diamond Merkins, 20 Merkins, 20 Carolina Dry Docks
  • Strengthen weak knees – 20 Step Ups each leg; 10 Bobby Hurleys
  • Make Straight paths: Burpee Mile – full lap around park, at every intersection or corner do 5 Burpees (40 total); end at playground
  • Strengthen listless hands: Pullups (AMRAP); 20 Dips X2
  • Strengthen weak knees: 10 Bonnie Blairs
  • Make Straight paths: Indian Run long way around park to the bandstand

YHC estimates we ran a total of ~ 2.5 miles.

Mary: Dealer’s Choice — Catalina Wine Mixers, Flutter Kicks, Freddie Mercuries, Star Fish Crunch, Side Planks, LBCs

All agreed it was a good beat down.

COT: Announcements, Praise/Pray Requests, Prayer and off to coffeeteria!

Workout Deck at the Grill


20 degrees, 14 mph wind, clear

7:00 AM arrived with Ditto and YHC in attendance. We dutifully took off for a mosey around the park. Once we were on the other side, we saw a car pull in so we took the short route back to pick up Mr. Green.

Warm-a-rama: Arm Circles, Huggy Bears, Abe Vigoda, Grass Pickers, Imperial Walkers. Another full lap around the park for a total of ~ 1 mile.

Return to the band stand which was somewhat sheltered from the wind. YHC recently bought an F3 workout deck and wanted to try it out. We each took a turn picking a card and Q’ing the exercise. It turned out to be good practice for the guys to practice their cadence calling. We got a good mix of cardio, upper body, core, and leg exercises and made it through over half of the deck.

COT: thanksgiving for a beautiful, albeit chilly, morning to workout. Prayers for the PAX some of our shorties.

Following the strenuous part of the workout we headed to Four Twelve for the best part of the workout — coffeeteria.


One Word


43 degrees, clear, damp

YHC started off with a text from Teardrop that he wouldn’t make the workout since he just woke up.  After a couple of texts back and forth he changed his mind and said he would just be late…better late than never!!

3 PAX started off with warm-a-rama: Arm circles, SSH, Abe Vigoda, Grass Pickers, Imperial Walkers, Alabama Ass-Kickers, Best Stretch Ever, Side Plank, Mountain Climbers

Pilates pulled in to join us (he hasn’t made warm-a-rama yet).

The Thang:

Ran lap around the park and soon realized it was a bad idea since the field was saturated and we were running through standing water.

10 Burpees at the bandstand

Ran to playground via the street

15 pullups

15 Merkins (IC)

15 Dips (IC)

15 Carolina Dry Docks (IC)

Ran back to bandstand via street for 2nd round of burpees.  At this point Teardrop joined us.

Repeated 3X

Ended at bandstand for a round of Mary: Freddy Mercury, WWI, 6 inches 20 count each PAX, V-ups, American Hammer

10 Burpees

2nd round of Mary: Plank for 15 count each PAX, Leg Raises, LBC, High Knees, Parker Peters

COT: Praise for birth of Beaker’s granddaughter.

YHC introduced “My One Word” to the PAX.  YHC had listened to one of the F3 roundtable podcasts on the topic and decided to share it with the PAX.  In a nutshell, instead of a New Year’s resolution focusing on a behavior change, you envision and list characteristics of the man you would like to become.  Narrow the characteristics down to a single word which you focus on for the year.  We’ll see what words we chose over the next few weeks.

Over the River and Through the Woods


38 degrees with a breeze

5 PAX posted for a romp through the woods.  We started a few minutes late as we waited for Teardrop to pull in (no surprise he was running a bit late; something about bodily functions).  We started the warm-a-rama and by the time we finished Pilates rolled in (at least these guys are consistent).

Warm-a-rama: Arm Circles, Sun Gods, Huggy Bears, Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Calf Stretch, Hamstring Stretch

Day’s Thought: 4th Week of Advent – Joy

But the angel said to them, “Do not be afraid!  Listen carefully, for I proclaim to you good news that brings great joy to all the people: Today your Savior is born in the city of David.  He is Christ the Lord.” Luke 2:10-11

Off we went on our trail run.  The disclaimer was given as we approached the bridge over the Schuylkill River.

We ran the Schuylkill River Trail to the parking lot by the Bartram Trail and then back again (~ 2.25 miles).  Along the way we did Dips, Nur, Lunge Walk, Burpees, Merkins, Squats, Bonnie Blairs, Step Ups, Pyramid Merkins, ATMs, Carolina Dry Docks, and maybe some other stuff.  We had some good mumblechatter as we enjoyed our scenic romp along the river.

The song goes: “Over the river and through the woods to Grandmother’s house we go… Over the river and through the woods oh how the wind does blow. It stings the toes and bites the nose as over the ground we go…”  However, even though it was cool this morning, we didn’t have the stinging or biting sensations; that will no doubt come over the next few months.

We made it back to the shovel flag shortly after 8:00.  No time for Mary.

COT: Thanks for the Christmas season.  Prayers for those without family at this time.  Prayers for upcoming Christmas Eve services.

Merry Christmas!

Full Starsky


43 degrees and damp

Three PAX initially posted and started the warm-a-rama; Teardrop then joined us…but he wasn’t the latest arrival.  More on that later.

Warm-a-rama: SSH, Abe Vigoda, Sun Gods, Goofballs, Grass Pickers, Plank Jacks, Peter Parker

Day’s Thought: 3rd Week of Advent – Love and Peace

“And suddenly there was with the angel a multitude of the heavenly host praising God, and saying, Glory to God in the highest, and on earth peace, good will toward men.” Luke 2:13-14

The Thang:

P – Prisoner Cell Merkin Burpee (PCMB) 10 OYO

E – Escalator: 10 Jump Ups, 20 Merkins, 30 Lunges, 40 Rocky Balboas, 50 LBCs  (ran around the park stoping at each corner and ended at the bandstand between each set)

A – ALARM (Arm, Leg, Abs, “R”, “M”): 20 Dips, 20 Bonnie Blairs, 20 Flutter Kicks, 20 Russian Dips, 20 Mountain Climbers

C –Carolina Dry Docks 20 IC

E – Elevens: 1 Merkin; 10 Squats; return; ladder to 10 Merkins/1 Squat

Mosey to end of street and back

Mary: Dealer’s Choice — WWI, Freddie Mercury, Dolly/6 inches, American Hammers

COT:  Prayers for Teardrop’s wrestling tournament; thanks for the Christmas season — Christ with us.

As we wrapped up COT and headed to our cars to go to coffeeteria, Pilates drove in and jumped out all ready for a beatdown.  Too bad he was over an hour late!  In his defense, it was only his second workout and he got the time mixed up or maybe he just timed it to make the best part of the workout — coffeeteria.  We’ll have to keep on top of this guy — brand new to F3 and already pulling a full starsky!

Joy to the World


24 degrees F; dry; no wind

4 PAX + 1 FNG posted to the Grill to experience Joy around the World F3-style.

Mosey to end of street

Warm-a-rama: Arm Circles, Huggy Bears, Sun Gods, SSH, Grass Pickers, Imperial Walkers, Monkey Humper, Alabama Ass-Kicker, Plank Jacks, Peter Parker, Butt Kickers, High Knees, Frankenstein

Our FNG was running late and pulled in as we were finishing up warm-a-rama.  F3 was explained and the disclaimer was given.

Day’s Thought: 2nd Week of Advent – Preparation

“As it is written in the book of the words of Isaiah the prophet, The voice of one shouting in the wilderness: Prepare the way for the Lord, make his paths straight.” Luke 3:4

“Joy to the World, the Lord is come, Let earth receive her King, Let every heart prepare Him room, And Heaven and nature sing”

The Thang:

Mosey to the bandstand for an F3 tour of the world.  A map had slips of paper with names of countries taped to it.  The corresponding exercise was unknown until after the country was selected.  Each PAX, in turn, chose a country destination and all did the associated exercise.  The workout turned out to be apropos as our FNG is a native of Turkey.  He choose his country of origin as our first exercise.

We had a joyful time picking countries to visit.  We were able to make our rounds of all listed countries except Canada and Nepal.  Bear crawls and mountain climbers will have to wait for another day.

Here is the list of countries with the exercises performed:

AFGANISTAN                          ~ 15-yard ARMY CRAWL

AUSTRALIA                              10 AUSTRALIAN MOUNTAIN CLIMBERS

BRAZIL                                       10 BRAZILLION CRUNCHES (a.k.a. Parker Peter)

BULGARIA                               10 BULGARIAN BALL BUSTERS each leg

CANADA                                   ~ 15-yard POLAR BEAR CRAWL

CHINA                                        10 GREAT WALL JUMPS


EGYPT                                        PYRAMID PUSH-UPS (1 to 6 to 1 with a 5 second plank between each set)

FRANCE                                     20 EIFFEL TOWER STEP UPS (each leg)

GERMANY                                15 WWII SIT-UPS

HAITI                                          10 UNDERDOGS AND AMRAP PULL-UPS

HOLLAND                                15 WINDMILL (a.k.a. Abe Vigoda)

ISRAEL                                       15 STAR JACKS

JAPAN                                        20 SUMO SQUATS

KENYA                                        RUN LAP AROUND THE FIELD

MEXICO                                    15 ROSALITTA (IC)

NEPAL                                        15 EVEREST MOUNTAIN CLIMBERS (IC)

RUSSIA                                      20 RUSSIAN DIPS (IC)

SERBIA                                       15 WWI SIT-UPS

TURKEY                                     10 TURKISH GET-UPS (each side)

USA                                             15 AMERICAN HAMMERS (IC)

Mary: Dealer’s Choice: we finished off with Serbia and Germany, Flutterkicks, and Freddie Mercuries

COT: We welcomed our FNG into F3 with the name “Pilates” due to the tights he sported.  He could have had a number of cooler names like Top Gun since he was in the Air Force but we opted for a name that was more humbling.

Prayer requests for full recovery from surgery for Pilates; prayers for Beaker’s daughter-in-law who is due to give birth to Beaker’s first grandchild!

The workout was followed by coffeeteria at Four Twelve which was attended by all.

On the 1st Day of Christmas my Q-Love gave to me…


Four PAX posted to the Grill to kick off the Advent season F3-style.  The weather was more pleasant than expected – temps in low 30s, no wind, and the sun came out during the workout.  We got started a few minutes late as Teardrop rolled in at the last minute and then told us his missing gloves saga.  He ended up wearing his M’s gloves – very fashionable but we expect him to wear the matching hat and scarf next week.

The disclaimer was given, and we moseyed to the basketball court.

Being the beginning of December, YHC wanted to get us into the holiday spirit so we started with Advent:

1st week of Advent – Expectation and Hope.  Isaiah 53: 3-6

“He was despised and rejected—a man of sorrows, acquainted with deepest grief. We turned our backs on him and looked the other way.  He was despised, and we did not care.  Yet it was our weaknesses he carried; it was our sorrows that weighed him down.  And we thought his troubles were a punishment from God, a punishment for his own sins! But he was pierced for our rebellion, crushed for our sins.  He was beaten so we could be whole.  He was whipped so we could be healed.  All of us, like sheep, have strayed away.  We have left God’s paths to follow our own.  Yet the Lord laid on him the sins of us all.”

Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humper, Alabama Ass-Kicker, Mountain Climbers, Plank Jack, High Knees, Butt Kickers

 The Thang:

Mosey to bottom of Franklin Street

  • Heartbreak 1,2,3: team up; cumulative reps of 100 Merkins, 200 LBCs, and 300 Squats while partner runs ~ 100 yards up the street and back.

Mosey to playground for a round of the 12-Days of Christmas.  The PAX quickly caught on that the gifts were not from their true love but rather from their “Q-Love” as YHC was not-so-affectionately dubbed.  However, these gifts were for the betterment of us all.

  • 12 Days of Christmas
  1. 30-second Plank (12 total)
  2. 2 Pullups (22 total)
  3. 3 Burpees (30 total)
  4. 4 American Hammers (36 total)
  5. 5 Crab Cakes (40 total)
  6. 6 Bobby Hurleys (42 total)
  7. 7 Dips (42 total)
  8. 8 Flutterkicks (40 total)
  9. 9 Walking Lunges (36 total)
  10. 10 Irkins (30 total)
  11. 11 Imperial Walkers (22 total)
  12. 12 Star Jacks (12 total)

By 8:00 we had only completed day 10 but since the boys were having such a fun time opening each new gift, by unanimous vote, we went into overtime to finish the routine.  All were pretty much smoked by the end.

COT: Thanks for answered prayer from last week; circumstances seem to have averted Teardrop’s nephew from making a bad decision.  Prayers for young people in our lives.

Foiled Again


Two scheduled boulder scrambles were rained out and this time the snow made the rocks even more treacherous than an F3 man should attempt.  Well, they won’t be going anywhere so eventually we’ll accomplish this CSAUP.

3 PAX posted to Blue Rocks Campground for our workout.  Teardrop was also present but was busy scurrying around adapting his original plans for an outdoor men’s breakfast and moving it into the snack shop.

Mosey up the hill to the boulder field for warm-a-rama: SSH, Grass Pickers, Abe Vigoda, Imperial Walkers

Mosey back down to the pavilion.

Dealer’s choice of sets of exercises with a repeated set between each for a round of three: 10 Burpees, 10 Crab Cakes, 10 Squats, 10 Hillbillies.  Chosen exercises included such exercises as Merkins, Derkins, Irkins, Step Ups, Peter Parkers, Jumping Spiders, Side Planks, Pistol Squats, Balancing Exercise with no name, Plank, Superman, Carolina Dry Docks, etc.

Ditto was distracted throughout the workout by a group of does with a buck trailing behind.  Another advantage of F3 is that all sorts of wildlife can be seen from our “gym”.

Mosey down to campground entrance lot and back for Mary: Dealer’s choice included Freddie Mercury, LBC, American Hammers, Flutter Kicks, Six Inches, and Crunchy Frogs.

COT: Prayers for Apollo as he travels to visit family and as he and his son compete in a speed skating competition.  Thanksgiving for our many blessings.

After the workout we walked up the road to check out the deer and then joined the other men for breakfast.



“Two are better than one because they have good reward for their efforts. For if either falls, his companion can lift him up, but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10.

That verse was put into action today…

YHC started off the day like any other pre-workout. Before I left my house I prayed that God would use the workout to encourage and build up the men who posted. I didn’t expect I’d be the specific recipient.

5 PAX posted. Temperature was in the low to mid 30’s with a breeze but sunny. The disclaimer was given including a reminder to modify up to an including not even doing the exercise (I should have paid more attention to that…)

In good F3-fashion, today’s workout was “stolen/borrowed/adapted” from a workout Mr. Brady Q’ed a week or so ago. I did it and enjoyed it…I should be able to Q it without any trouble…nope.

Mosey to basketball court

Warm-a-rama: SSH, Sun Gods, Abe Vigoda, Hillbillies, Grass Pickers, Peter Parker, Plank Jack

  • Center circle – circle up to do Merkins and move clockwise around circle; reverse
  • Line up at end of court; do 1 4X4 (standing to plank, 4 merkins/4 mountain climbers), lunge walk ½ way, do 2 4X4s, lunge walk to end, 3 4X4

Day’s Thought: The PAX were divided into two teams and each team given one of the following verses to memorize by the end of the workout. I didn’t expect immediate application.

  • “So encourage each other and build each other up, just as you are already doing.” 1 Thessalonians 5:11
  • “We should help others do what is right and build them up in the Lord.” Romans 15:2

Mosey to car to pick up coupons (2 bricks each)

The Thang:

Mosey to field

1 team does stationary exercise, the other travels across field (~ 100 yards) with bricks and back; flapjack

  1. Overhead claps with coupons/ wind sprint across field and mosey back
  2. Merkin with rows/ backward run across field; sprint back
  3. Squat with overhead press/ Bear crawl ½ way; sprint
  4. Lunge with lat raise/ jog across; sprint back
  5. Punches and shuffle/ Side shuffle across; sprint back
  6. Curls/ Side shuffle across; sprint back

So, this is where things began to fall apart. By the 4th round I began to lose steam and was lagging behind. By #5 I dropped my bricks and barely made it back.

At this point I decided we (I) needed a break from the sprints so we did 10 Imperial Walkers (IC). By now I hit a wall. I vaguely remember telling the PAX to mosey to the playground for pull-ups, step ups, and dips. I trailed behind but made it to the pavilion and then proceeded to totally lose it.

PAX: “Beaker, are you OK?” “Lay down on the bench” Lifted my legs up. I was in a fog going in and out of being able to focus or see or verbalize.

Wichita: “We’re calling the ambulance”

Beaker: “No, I’ll be alright; really, let me sit up”

Wichita: “Dude, it’s too late, Ditto already called and they’re on their way”

Teardrop: “Lie still, keep you legs up; you are slurring and fading in and out”

Ditto: “He looks catatonic”

Beaker: “I’m fine; really; I’ll be OK”

EMTs arrived and proceed to evaluate and take my blood pressure – 99/45. OK, that is even a bit low for me. They wouldn’t let me sit or stand up. Ugh. Got a stretcher, loaded me on and hauled me off to the ambulance for further evaluation. This was my first experience inside an ambulance. Lots of questions, EKG, more blood pressure monitoring, tested my blood sugar. At this point, everything was coming back to normal (relatively). They warned me if my blood pressure dropped when I sat up and then stood up they were definitely taking me to the hospital. I tried to will my blood pressure to stabilize. I did NOT want a trip to the ER. Fortunately, it was OK (still low but within normal parameters).

They called the hospital doctor to get his take. EMT: “the guy is a hard-core runner. His buddies are here and will take him home”. Well I never considered myself a hard-core runner but I guess it is all relative. The EMTs were trying to make sense of why 5 grown men were running around the park on a cold morning…with bricks.

Fortunately, the doctor agreed and I was released.

At this point, Mr. Clean pulled a Starsky and texted “Where are my F3 brothers? I just stopped by Four Twelve for my favorite part of the workout!”

Teardrop texted back “on our way; there is a story”

The coffee tasted better than usual.

So, a couple of reflections on this eventful workout:

  • First, I had no doubt my brothers had my back. I was in very good hands, despite myself arguing with them about the ambulance. They had me covered. Two (or more) are definitely better than one.
  • Second, being in an ambulance makes one a bit philosophical. I work out in order to stay fit. However, things happen and our days are numbered. Even very fit guys succumb to their mortality. I don’t mean to be morbid but I was reminded of my mortality. And it is OK. I hope to stay fit and healthy until the day I die. This may seem like an oxymoron but I’m serious. I try to take care of my body so it is useful for whatever the good Lord has for me to do. But, if and when it gives out I’m ready to go home. My goal is not to cheat death and live indefinitely. I shudder at that. I just want to live the life God intended for me by his grace and then look forward to being free of the trials of this world.
  • Third, I promised my M I’ll follow up with my doctor.

Hard Easy


Five PAX posted to the Grill but failed miserably at their assignment of coming prepared with a portion of the workout to Q.  They simply stated they new YHC would be prepared…yeah, YHC is an enabler…gotta work on that.

So, off we went on a mosey down the street and YHC was reminded that the disclaimer was not given (at least they are picking up on the necessary structure of the workout).

Warm-a-rama: SSH, Imperial Squat Walkers, Side Squats, Angle Grinders, Mountain Climbers, head back to shovel flag via Butt Kickers, High Knees, Side Shuffle.

The Thang:

Belching — lay flat on grass, then sprint ~ 20 yards and drop; 10 Peter Parkers/ 20 Pickle Pushers; sprint and drop; 20 Shoulder Taps/ 20 Crunchy Frogs; sprint and drop; 20 Crab Cakes/ 20 WWI Sit-up; sprint and drop; 10 Parker Peters.

Mosey to hill for a Rampage — Bear Crawl up the hill; 10 Bobby Hurleys; Bear Crawl down; 10 Squats; Repeat

During the rampage we talked about living life hard/easy vs. easy/hard — take on the hard stuff in life rather than passively avoiding it so life gets easier over time as you build resilience (as opposed to avoiding the hard stuff which eventually catches up with you and overwhelms — easy/hard).  This was from a recent F3 podcast by Agony on the way of Adam, rejecting and overcoming passivity — highly recommended.

Mr. Clean mentioned he had some coupons in his truck (2 cinder blocks and some 35-pound weights) so we thought we should take advantage of them.  Mosey to the truck to collect the coupons and then partner up — P1 did overhead Triceps extensions while P2 ran ~ 100 yards out and back; cumulative total of 100 extensions.

Ascending Curb Crawl — Bear crawl across the street, do 1 Merkin, Bear crawl back and do 2 Derkins off the railing; repeat until we reach 12 Merkins; halfway through the complaints got loud enough that we switched to a duck walk instead of a bear crawl.

Lt Dans to mid the field — 1 Squat: 2 Lunges; ladder up to 5 Squats: 10 Lunges

Next we tried a new exercise — Swirleys — Partner up; P1 holds P2’s legs up in the air while P2 does pushups (5 at 45 degrees, 5 at 60 degrees, and 5 in a full hand stand).  YHC learned what a real swirley was (yeah YHC was a bit sheltered and was neither a participant nor a victim of a swirley in high school unlike the other delinquents in the PAX).

Mosey to the band shell to wrap up

10 Newton’s Cradles, Febreeze (2 BigBoy sit-ups: 10 Air presses while holding six inches; ladder up to 8 BB sit-ups: 40 Air presses/6 inches), Dealer’s Choice for Mary: Hollow Body Rocks, 15 Freddie Mercuries, 6 inches for 15-count around by each PAX, 2o Leg Raises while holding on to the railing.

COT — Thankful for the time we enjoyed sweating it out; prayers for PAX who coach and for the influence they have in the lives of their teams; prayers for Beaker as he leads a men’s Bible study on friendship starting in a couple of weeks.


Uptown 50


Five PAX initially posted including a return FNG from the prior week who had not yet received his F3 name.  Teardrop also texted that he was running late and, as promised, did arrive at the end of warm-a-rama which was perfect timing since we needed an even number of PAX for partners during the Thang.

The core principles of F3 were explained to the FNG and the disclaimer was given.

Warm-a-rama: Mosey to the end of the street for SSH, Abe Vigoda, Grass Pickers, Monkey Humpers, Slow to fast Mountain Climbers, Plank Jacks.  As we saw Teardrop had pulled in, we returned to the shovel flag via Side Shuffles, and Carioca.

The Thang:

Mosey to the center field where cones were set up for a modified Uptown 50:

Side note: Yesterday was our Nantan’s birthday which reminded me that there was a routine in the exicon named after him which lead to this workout.  Happy Birthday, Uptown Girl!

10 Merkins and then travel 50 yards via the instructions on the first cone to the next cone; 10 Merkins and repeat until all 10 modes of travel were completed — Broadjump Burpees, Nur, Crab Walk, Partner Carry 1 and 2, Lunge Walk, Wheelbarrow partner 1 and 2, AYG (sprint), Bear Crawl.  Total of 100 Merkins.

Mosey to playground for Morning Call — in turn, each PAX did AMRAP of Pullups while the others did Dips, LBCs, and Squats.

Under Dogs on the swing set

Mosey around perimeter of the field to the band shell

Dealer’s choice of Mary: Side Planks, Six Inches for 10 count by each PAX, Freddie Mercuries, Hold Plank for 10 count by each PAX, WWI Sit Ups, American Hammers

People’s Chair for 10 count by each PAX

BTTW for 10 count by each PAX

COT: Prayers for Teardrop’s daughter as she completes her recovery of a torn ACL; Praise for Apollo’s successful birth of his much anticipated kidney stone!  The sex is unknown but Apollo is feeling much better.

After waiting a week, our FNG was given his F3 name of Pocahontas…he may have wanted to wait another week but we have no doubt he will carry his name well, as he assured us he is confident in his manhood.  Welcome to the F3 brotherhood!


IronPAX Challenge #2 in The Grill

YHC woke to two text messages — Teardrop and Wichita were at the shore and would not make the workout and Mr. Clean had two football scrimmages and a double graduation party to prepare for so he would also not make it.  Nonetheless, four PAX showed up in the morning gloom at the Grill.  However, even Ringworm announced that he had a bicep injury that would preclude him from full participation in the challenge.  T-claps to him for showing up and modifying the workout around his injury.

The disclaimer was given and all moseyed to the tennis court for warm-a-rama: Sun Gods, Arm Circles, Abe Vigoda, Monkey Humpers, Best Stretch Ever, Plank Jacks, and SSH.

Mosey back to the truck to pick up our coupons — being a frugal dutch man, YHC used what was available, old 40 pound cement blocks.  No wimpy 25 pounders for the Hamburg PAX!  Just a short way into the first round and YHC had serious doubts about his stubborn decision not to acquire the prescribed blocks.  Ringworm proved to have better foresight and brought several 12 pound plates.  He and Ditto opted to use 2 each of them.  Mr. Green and YHC toughed it out with the crusty old cinder blocks.

Eight minutes each of AMRAP of Thrusters, Curls, Kettle Bell Swings, and Manmakers using the coupon of choice with 2-minute rest between sets.  Run 25 yards up and back after each 25-rep interval.

I’m sure we didn’t break any records but put in a commendable effort to be proud of.  We were totally gassed by the time the final alarm rang.

During our COT, YHC received a text from Teardrop with a photo confirming that he and Wichita had just completed a workout at the campground they were staying at, so YHC decided to give them credit for an F3 workout.  Good work men!

COT: prayers for Mr. Green’s family during the loss of a grandfather; praise for a friend of Ditto who came through heart surgery very successfully.


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Ladders and Fire


A foggy morning broke following the torrential rains the night before leaving a soggy park for our workout.

Seven PAX including one FNG vacated the fartsack despite various plausible reasons why they could have skipped the workout including a 12-hour drive the day prior, working late into the night in the rain to keep the lights on for the rest of us, and managing a sodden campground.

The mission and principles of F3 were explained to the FNG and the disclaimer was given and accepted by all except Teardrop who arrived late but just in time for Warm-a-rama: SSH, Arm Circles, Abe Vigoda, Monkey Humper, Peter Parker, Plank Jack, Carioca, Butt Kickers, High Knees, Frankenstein

The Thang:
• DMC – markers set at 10, 20, 30, and 40 yards (YHC intended to set markers to 50 yards but didn’t realize that one needs 6 markers not 5…duh). Duck walk 10 yards; 5 Merkins; Crawl Bear back; Repeat for each marker and ladder up 5 Merkins each time. The final crawl back convinced YHC that it was fortunate the markers were miscounted.
• Indian Run around the park (~ ½ mile)
• Randorama – 10 each in rapid succession: Squats, Side Planks, Jump Squats, Carolina Dry Docks, Imperial Walkers, Burpees
• Fire Drill – PAX in circle, high knees. Each in turn calls out Fire and all hit the ground, roll right Merkin, roll left Merkin and back up. Following this exercise, we were all thoroughly wet with both sweat and dew along with a coating of grass clippings. We figured we’d make a great impression at coffeeteria.
• Suicide Shuttle Run – 10, 20, 30, and 40-yard markers.
• Deconstructed Burpees – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts; ladder down from 10 to 1. This was a favorite of the PAX. YHC feared a rebellion would break out except they lacked the energy to do so.
• Captain Thor (1:4 ratio of Big Boy Sit-Up: American Hammer; start with 1:4 ladder to 10:40)
• People’s Chair for a 10-count from each of the PAX

Mary: Dealer’s Choice – Imperial Walkers, Box Cutters, Freddie Mercury, Hollow Body Rockers, Side Plank Dips, Parker Peters. Wichita had the privilege of calling the final exercise and decided to challenge us with a strong finish of 50 reverse crunches. These new younger PAX are going to push us to new heights (or kill us older guys in the process)

COT: Announcements – Boulder Scramble 11-Aug, Count-a-Rama, Name-a-Rama: welcome Mr. Green into F3. He got his name from his nursery business and it rhymes with Mr. Clean (such is the logic of F3 names). We also had to re-name Wooly since YHC realized there is already a Wooly in the Fleetwood PAX so after much deliberation; he was officially re-named “Ditto”. Prayer – Wichita’s sister as she battles some health issues; thanksgiving for the privilege of coming together as men to motivate each other to accelerate in our fitness, fellowship, and faith.

Grilled Barchetta


Seven men took the daily red pill this morning to accelerate their fitness, fellowship, and faith. Once Mr. Clean and, finally, Teardrop rolled in on the dot we were able to start. Since we had two FNGs, F3 core principles were explained and the disclaimer was given. The alternative to accept the disclaimer was to head directly to Four Twelve and savor some good coffee while waiting for the rest to show up after the workout. Surprisingly, no one opted for this. The one FNG showed up for F3 since his tennis partner ditched him this week and he didn’t want to endure any jibes for not doing physical exercise during our weekly gathering at Four Twelve (YHC predicted he would post to F3 in last week’s back blast).

Mosey to the tennis court for warm-a-rama: Sun Gods, Abe Vigoda, Grass Pickers, Imperial Walkers, Slow to Fast Mountain Climbers, Plank Jacks.

The Thang:
Start off with Ascending Testicles – feet at 15 degrees for 10 Merkins, then 45 degrees for 10 more, and then full BTTW (or in this case, balls to the chain link fence).

Mosey to the far side of the park for Red Barchetta. Disclaimer – Flame and I did not coordinate our workouts today. I read his backblast from the Beehive and laughed that we had similar plans for inflicting pain on our respective PAX.

Red Barchetta: cones were set at ~ 10, 25, 50, 75, and 100 yards. Run to 100 yards and do 100 Squats, run back and plank for the six; run to 75 and do 75 Mountain Climbers, return and plank, 50 yards/50 LBCs, 25 yards/25 Merkins, 10 Yards/10 Burpee, then do a staggered Merkin crawl back to the start.

Mosey to playground for Morning Call – all PAX in Dip position, in turn, each runs to the pull-up bar to call out 10 pull-ups while the PAX do one dip for each pull-up.

Plank Hurdles back to the shovel flag for some Global Warming – hold Al Gore position and shuffle around in circle; stop for 15 Bobby Hurleys, 15 Hillbillies, and 10 Burpees in cadence. There was mumblechatter about looking silly during this but not as silly as last week when we drew attention from a friend of Mr. Clean who saw us doing Walk Like an Egyptian along the highway.

Following Global Warming, Apollo starting whining about not running like we did last week so over complaints from the PAX, YHC lead a run around the baseball field – first half mosey, second quarter Nur, and final leg a sprint.

Mary: Dealer’s Choice – American Hammers, Six Inches, WWI, Hollow Body Rockers, Freddie Mercury, LBCs, and an arched back leg up dip something or other that our FNG lead which turns out to be a good back exercise.

COT: Announcements – Convergence next week, Cruise Night at TBC on Thursday, plans for Boulder Scramble on August 11th. Prayer request – Ringworm’s and Teardrop’s families during the loss of their grandmother.
We welcomed our two FNG’s into F3 with names of Wooly due to his flock of wool-bearing livestock and of Wichita (think Wichita Lineman by Glen Campbell)

Following the workout, all of the PAX recuperated from the beat down at Four Twelve for various caffeinated beverages (or juice, in Apollo’s case). The mumblechatter was lively and uplifting.