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

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

Q4: Leave right

Today’s theme is the humbling reminder that TODAY we’re all 1 day closer to ‘leaving’ than YESTERDAY! My younger son’s friend lost BOTH grandfathers within a week . . . also, day of workout I failed to make the connection with Pearl Harbor Day that made our theme even more fitting!

Warmuparama: OYO: head rotations, big arm circles, trunk rotations/elbows out,  runner’s stretch, IC: Abe Vigodas, squats, heel raisers, side-lunges, Monkey-humpers, SSH

Thang: partner circuits:

  • Long distance: high knees, side-slide; Partner: Burp Merks
  • Short: partner wheel-barrow,
  • Long: Carioca, backwards run; Partner Hold: back plank— Austin Ass kckrs
  • Short: bear crawl-lunge walk; Partner hold: Superman’s-Carolina dry docks,

Mosey to swings: 4 stations 10 reps ea: inverted rows,   pull ups, squats,  SSH

Mosey to Pavilion: Escalator:  5 burpees 10 jump-ups, 15 merkins, 20 squats, 25 dips: Repeat!?

Mosey back 2 shovel flag:  Dealer’s Choice:  Mary:  rep’s determined by the roll of dice:   Q lesson learned:  many pax DON’T follow instructions very well :)!

CoR, NoR, CoT:  prayers for a few spouses & a general prayer that each of us ‘number our days’ & live each day in a manner that best glorifies God.

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.

Wet n Wetter

We met at Fleetwood park and did a mix of merkins, high knees, duck walk, side planks, windshield wipers, V-sits, Navy seal sit-ups and push-ups. Each PAX member then chose an exercise and we did as many reps as their age. Finished off with crab soccer working those triceps till they were toast.

It was humid and wet as can be. Doubtfire will Q on Friday.

Prayed for NYC mission team outreach.

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)



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


Unbroken or maybe broken


The Thang:

It was Slowbear’s big day and the log arrived. To help celebrate each PAX received a 2′ 6×6 block.

A short mosey to the basketball court for a round robin of block exercises followed by a “brotherhood of the traveling log” run

Next was the block staring contest followed by another log run

Wrap up was another short round robin with the blocks


Demo out


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




It’s worth the weight

Weighted vest and rucksack rotation.

9 guys chose a number between 1 and 9

#1 would wear weighted vest (floor to ceiling squats)

#2 would wear rucksack (diamond, standard, wide, girl merkins to failure in that order)

#3 through #9 would do the workout that the weighted vest chose.

#1 would choose an excercise that the #3-9 group had to do 10 reps  of and then choose for them to do 11 hills or sprints.

After that round, #2 put the weighted vest on and #3 put the rucksack on. Now the vest (#2) chose a workout of 20 reps and 12 hills or sprints while the rucksack did the pushups and the weighted vest did the squats.

This rotation continued. 30/13, 40/14, 50/15…etc.

Baseball at the Pond

What’s object of baseball:  get HOME, one of the key objectives of our Christian faith is to get to our ETERNAL HOME!

Mosey to bandshell

Warm-up in:  head rotations, arm circles, trunk rotations, Abe Vigodas,  Monkey-humpers

9 innings in a ML baseball game?  index cards with ‘inning #’s:

1      God:        “You must not have any other god but me”.-Exodus 20:3


2     Spouse:       This explains why a man leaves his father and mother and is joined to his wife, and the two are united into one.-Genesis 2:24        Exercise=side plank(s)

3 headed dragon:   doubt  apathy    lust (via Play the Man)

The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, he will show you a way out so that you can endure-1 Corinthians 10:13

Exercise= 3 count American Hammer for each PAX

4 bases in baseball & in F3 there are 4 quadrants of preparedness man’s life:

1) Get right     2) Live right     3) Lead right     4)  Leave right

Exercise: 4 X 4’s: Start with arms raised in a standing position, burpee into plank followed by four Merkins followed by four mountain climbers with each leg. “One” is completed when returning to the standing position with arms raised. Wash, rinse, repeat.

5th virtue of Manhood:  True Grit (Play the Man): Fill the earth & subdue it-Genesis 1:28

Exercise:  Merkins: 5 count each man   (why was this so difficult?)

6th virtue of Manhood:  Clear Vision (PtM) : Your young men will see visions, your old men will dream dreams-Acts 2:17

Exercise:   squats: 6 count each PAX

7th inning stretch: a pause knowing the end is in sight (maybe?)

Exercise: Imperial Crabcakes: 7 for each PAX

8 men out: Black Sox Scandal:         Integrity

Exercise:  Carolina Dry Docks 8 for each PAX

9 innings in a baseball game:  what inning of your life are you in?

Exercise:  burpees (9 total)

Mosey back to Pavilion for ‘dealer’s choice’ Mary.

Count-a-rama & CoT

Mosey back to shovel flag . . . minimal running but I believe we all got a worthwhile workout in good fellowship!

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


Stations of the Cross Workout

It was a beautiful 33 degree gloom at 6:45 am as the sun started to come over the horizon.  Boo Boo and YHC rolled up in my half clown car for the Hamburg inaugural workout on this Holy Saturday, March 31, 2018.  As a man it is easy to get too familiar with our situations and routines forgetting what it’s like to step into the unknown AO (Area of Operation).  Some might be a little apprehensive about meeting a dozen or more guys in a dark park in a town 30 miles from home.  Truth is YHC found a man named Beaker who made a similar journey on August 10, 2017 when he crossed his fears to receive a Spinal Tap from Rock Star on his very first F3 workout.  Now over 8 months later Beaker takes another monumental step to serve the men in his community by planting a new AO in Hamburg which will now be referred to as “The Grill”.   The PAX at the Bee Hive will miss you Saturday mornings, but all will be smiling knowing you are locking shields with other men to fill a real need in the world.   It is my honor to bring your PAX this divinely inspired workout I call “The Stations of the Cross”


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 middle of the park. SSH, Abe Vogoda, Monkey Humpers, Merkins, Mountain Climbers, Sungods.

The Thang

Experienced Pax asked to partner up with Friendly New Guys (FNG’s).  Fourteen index cards handed out.  Each index card has written on the front of it a #1 through #14 along a significant incident that happen as Jesus carried his cross to Calvary.  On the back of each index card is the name of an F3 exercise routine that will help you remember that station of the cross a little better through self inflicted pain and or laughter.

If you are not familiar with the exercise routines below, please refer to the F3 Exicon located at https://f3nation.com/exercises/

Station 1 – Jesus Condemned to Death – Bataan Death March – 1/2 mile.  Burpee until the 6.

Station 2 – Jesus Carries His Cross – Partner Carry – 200 yards.  Plank Until 6, Flap Jack

Station 3 – Jesus Falls the First Time – Duck Jousting – last man standing

Station 4 – Jesus meets his mother  – “Mary” circle up ab exercises.  Demo gave us 6 inches to flutter kicks for 2 minutes; followed by Freddie Mercuries.

Station 5 – Simon Cyrene Helps Jesus Carry His Cross  – Wheel Barrow as far as you can (200 yards).  Plank until 6.  Flap Jack

Station 6 – Veronica wipes the face of Jesus.  – Little Orphan Annie’s. 5 count each arm, repeat 5 times each arm.

Station 7 – Jesus Falls Second Time – Balls to the Wall – count across 17 and count back 17.  Everyone in position count off.  It seemed like we missed a couple guys on the way back.  Repeat a second time.

About halfway through, Flame took some time to encourage some extra recovery while explaining to the PAX F3 is about way more than a workout.  It’s about living 3rd and being a better father, husband, friend, and most importantly for a man of God that makes a difference.  This kind of group can only happen if guys get on board with the mission, EH (emotionally headlock) another guy, and everyone continues to show up every week.  YHC reminded everyone that they are faster than the guy on the couch and if you think the workout has too many burbes, push-ups, or running there is one way to solve that.  Take the Q at the next workout.

Station 8 – Jesus meets women of Jerusalem – Pickle Pushers and Alabama Prom Dates.  (No cameras or video please – refer to excicon for explanation)

Station 9 – Jesus falls a 3rd Time – Ascending Testicles into Australian Mountain Climbers

Station 10 – Jesus clothes taken away – AYG sprint like you are naked.  used the tennis court, sprint two courts touch end line and return to start line.  Repeat 3 times, with recovery plank and merkins until 6.

Station 11 – Jesus nailed to the Cross – get into human cross position on lying belly down in the grass.  legs resting on the guy behind you shoulders.

Station 12- Jesus dies on the Cross – on Q’s command push up and hold.  repeat 10 times or as many time as possible.

Station 13 – Jesus take down from the Cross – Bearway to Heaven

Station 14 – Jesus laid in tomb – partner up, two lines facing each other, hands out.  Guy on end trust falls backwards into arms of guys.  Guy is moved backwards on arms of all PAX.  Repeat until everyone is buried in the tomb.


NoRama =  7 FNG’s – Hemi, Mr. Clean, Bones, Ringworm, The General, Lyft, and Bow

CoRama = 17

Praising the Lord for this great day and group of guys who have stepped up to better themselves and the guys next to them.  Asking God to continue to work in the heart of Beaker and inspire the men of Hamburg to embrace the gift of F3.