You know we’re getting closer to summer when we start in the gloom and finish at sunrise. A short-lived 55 degrees this morning, with clear skies in the gloom. Men at the ready, disclaimer agreed upon, we jumped on it at 5:33. Desktop made a drive-by appearance at about 5:40. Conditions: 55 degrees and clear, little wind
Warmorama – (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, Toe Touch, (IC) Merkins, Mountain Climbers, Shoulder Taps, Peter Parkers, Mosey around the church
The Thang – Progressive Shuttle – longways across the south parking lot, shortened with each rep. PAX did a different exercise at each end, then immediately mosey’d to the far side. Burpees, Freddie Mercuries, Merkens, Squats, Abe Vigodas.
Wall Work – BTTW/Peoples Chair
Abs Over Easy – Flutter Kicks, American Hammers, Freddie Mercuries, Dying Cockroaches, Reverse Crunches, Half Supermans
Block Party – (OYO) Block Merkens, Clean and Jerk w/blocks
Mary – Sciatica Stretch front and sides, Knee to chest lower back stretch
Drive-by disclaimer, literally. 1 Corinthians 16:13 – PAX had it memorized by the end of the workout.
Warm up: IC x 16- imperial walkers, toy soldiers, side lunge, Abe Vigodas, grass pickers, SSH.
The Thang: partner Dora with 2, 15 LB. dumbbells: cumulative reps to 80, flapjack at 20. Exercise 1: Curls and mountain climbers. Exercise 2: shoulder press and LBC’s. Exercise 3: squats and jump rope. Exercise 4: Skull crushers and low plank. Exercise 5: chest flys and Freddie Mercury. Exercise 6: back rows and SSH.
Mary: dealer’s choice. American hammers with weights x 2, crab cakes, and WWI.
YHC arrived at The Bee Hive at 6:15am to a glorious sunrise and perfect 55 degree temperature to lay the ground work for today’s beatdown. A series of cones and coupons were strategically placed throughout the Bee Hive for want would follow.
Cones and Coupons – placed forty yards apart on un-even grass surface across from pavilion.
Every 0.10 of mile a cone was placed around the inside driveway and street to make a 0.50 mile loop.
Special thanks to Flame for delivering 10 Paver coupons each weighing 23 lbs.
Today’s workout was designed with the Murph and Spartan Races in mind.
Disclaimer – given
Mosey around the driveway and every .10 of mile (cone) stop for a quick round of 2 warm-up exercises. All movements done in 10 count series, some IC others straight count.
Arm Circles / Circle Arms
Daisy Pickers / Abe Vagodas
Monkey Humpers / Imperial Walkers
Merkins / Crab Cakes
Burpees / Bonnie Blairs
Partner Up. P1 is doing a Murph Set while P2 is doing a 40 yard shuttle run or coupon carry 4 times.
Murph Set Includes:
10 – Pull-ups
20 – Merkins
30 – Air Squats
In order to complete a full Murph you need 100 pull-ups, 200 Merkins, and 300 Air Squats. So that means we do 10 sets. Fortunately, or unfortunately this is only a 1 hour workout so we only completed 6 complete sets.
Mosey the driveway loop. At each .10 cone stop for a quick round of 2 ab exercises.
Flutter Kick / Scissor Kick
Pickle Pushers / Pickle Pointers
American Hammer / WWI
Low Side Plank Lower and Raise / Left Legs
Praise for the Mothers this weekend. YHC had a great trip to Hershey with the Mrs. Praying for Lucky Punk as competes in National Fitness Competition, Special Prayers for Heavy Load and men like Dr. Seuss who make the time to stand beside another brother struggling. Praise God for F3 and each of our attempts to get better, be the light into the world, and live 3rd.
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.
A true case of ‘showing up is half the battle’. 3 amigos Friday morning, DS and LH recovering from Sunday’s 1/2 marathon and YHC on the mend from bruised ribs and not having Q’d for a month. But we brought what we had any how and CTHT. With disclaimer agreed upon by all, we got to it.
Conditions: 50 degrees and clear, very little wind
Warm-up: IC x20- imperial walkers, toy soldiers, dis lunge, grass pickers, SSH, Abe Vigodas, Merkins, shoulder taps, Mayweathers, peter Parkers, mountain climbers.
Mosey around building – side shuffle, high knees, butt kickers, touching the ground and skipping.
30-30-30‘s up the hill x3.
Pullup station 3 x3 while other PAX held low plank, ballerina, and Al Gore.
Line drill: 50 feet of Karaoke, fast feet, line hop/downhill ski.
Block party: cinder blocks reps of 10-15. military press, curls, back rows, skull crushers, chest press. Recovery exercises: huggy bears, arm circles, Moroccan night clubs, shoulder shrugs, and weighted lunge walk for 12 parking spaces.
Mary: Flutter kicks, Freddie Mercuries, LBC’s, American hammers, and WWI.
Welcome Back Kotter to Zebra! First workout since his surgery. Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs. IC – Abe Vigodas, imperial walkers. toy soldiers, grass pickers, and SSH. 10 leg swings each side, forward and backward and side to side. Cardio: 3 sets of one minute of jump rope followed by 20 Merkins. Recovery lap. The Thang: Arm Burner with 2 x 15 lbs. barbells: 2o curls in people’s chair position. 20 military presses in people’s chair position. Huggy bears. 15 back flys, 15 chest flys. Moroccan night clubs. 15 skull crushers, 15 tricep press. 15 overhead claps. Back rows, dips, and bear crawl across the gym. One more recovery lap followed by 10 man makers. Followed by low plank, side plank, and back plank. Mary: all IC – Freddie Mercuries x 20. Knee ups x 16. Box cutters x 10. Pickle pushers x 10. Hip rolls x 10. LBC’s x 10. crab cakes x 12. COT: COR, NOR, announcements = Push the Rock Golf Tournament, May 4. A church member who had a stroke needs help moving this Saturday morning. Contact Zebra if you can help. Praise for job interviews for Rockstar’s wife and for Candy Land’s new job.
One lap mosey around church. During mosey, side shuffle, high knees, butt kickers, skipping, karaoke, and mumble chatter.
Warm up:OYO -neck rolls, trunk rolls, shoulder shrugs, leg swings, quad stretch, calf stretch. IC – Abe Vigodas, imperial walkers, toy soldiers, side lunge, grass pickers, SSH, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.
The Thang: core exercises: abs, butt, hips, and lower back. 1. 3 sets of 5 knee raises while other PAX hold high plank, side plank, and low back plank. 2. dumbbell swings X 20. 3. IC -knee crunches, crab cakes, half superman, cobra, world’s greatest stretch, and sciatica stretch. 4. 100 step ups. 5. Three sets of 1 minute jump rope followed by an ab exercise. 6. 20 leg lifts each leg. 7. 20 weighted squats.
COT: announcements – Push the Rock golf tournament, May 4. Fleetwood maniversary, April 19 followed by breakfast at a local church.
Cold and rainy, almost sleeting, miserable weather.
Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs, leg swings, quad stretch, calf stretch. IC – imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, SSH, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.
The Thang: Core exercises – abs, lower back, hips, and groin. 1. Hang and Bang, 3 rounds- three pull-ups, followed by three knee raises while hanging. 2. Hold plank, 1 minute- low plank, low side plank, low back plank. 3. Dumbbell swings X20. 4. Half superman X20. 4. Reverse leg press X20. 5. Crab cakes X20. 6. Pickle pushers X20. 7. Side rolls X20.
Stretching and mumble chatter. Great conversation about baptism, formalism, and legalism.
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.
In conjunction with The Grill’s one-year anniversary, we planned to launch the first OCR training in preparation for a Spartan race. Originally, Sensei was going to Q this event and planned to have us carry sandbags up the road to Pulpit Rock. Unfortunately, he had suffered an injury, so we didn’t follow through on the original plan. Nonetheless, six PAX opted to make the hike, albeit, without sandbags.
Following a thorough beatdown by Uptown Girl at the Grill, the PAX overran Four Twelve coffee shop. After 25 men were served and we had time to socialize, 5 PAX drove to the Pulpit Rock/Pinnacle trail head at the Hamburg Reservoir where we were joined by Boo Boo.
It turned out to be a beautiful day — partly cloudy with temps in the 60s.
After a quick change of shoes, spray down for ticks and YHC being maligned by Dr. Seuss for my skinny legs, we hit the trail. The goal was to make our way up the paved road to Pulpit Rock as quickly as we could.
The trail has an elevation gain of 830 feet and is 3.8 miles round-trip. Pocahontas was the most familiar with the trail and became our guide. You can see him scouting the terrain at the overlook in the attached photo. We may have to rename him “Sacagawea”.
We were rewarded with a spectacular view of Berks county from the top including the boulder field with Blue Rocks compound at the base which is owned by Teardrop. YHC can foresee future F3 expeditions such as a hike to the Pinnacle from the campground.
After some time to take in the view and some photo ops, Uptown Girl, Neon, and Boo Boo headed back down the road to the parking lot to meet other commitments. Beaker, Dr. Seuss, Flame, and Pocahontas, took the more leisurely but circuitous rocky trail back down the mountain.
The hike was fun and thoroughly enjoyable (especially since we weren’t lugging sand bags). We will have to plan more events like this in the future.
Disclaimer and LOF conditions briefly explained and accepted.
Theme – What makes a man?
Warm up: IC – imperial walkers, Frankenstein, reverse Frankenstein, side lunge, grass pickers, Abe Vigodas, SSH. OYO – neck rolls, trunk rolls, leg swings, quad stretch, calf stretch.
The Thang 0.0: Obvious response to the theme question is man-makers. So PAX took turns defining a characteristic of a godly man, followed by ten man-makers. Total of 40 man-makers, ouch! Characteristics included: responsibility, accountability, integrity, and ever-so-definitive “stick-to-itiveness, courageous leadership, discipline, and rejecting passivity.”
Cardio: Moroccan sun gods, 2 minutes of jump rope, smurf jacks, overhead claps, and 2 more minutes of jump rope. Followed by people’s chair, count of ten around the world.
Mary: 2 rounds of dealer’s choice included: IC American hammers, flutter kicks, box cutters, reverse crunches, LBC’s, Freddie Mercuries and windshield wipers.
COT: COR, NOR, announcements, and prayer requests.
Gentlemen, I must admit that when I rolled out of bed, I was not looking forward to working out, but you guys made the morning fun and meaningful. Thank you for your friendship.
It was a blustery Spring day in March! (23rd to be exact). The sun was shining and the excitement was booming inside Macungie Memorial Hall with lots of workout and wellness opportunities to learn and experience at the Workout and Wellness Expo.
You probably would not be surprised to know it’s about a 9:1 ratio of women to men. F3 was well represented with 6 men bringing our own workout and wellness message. Sincere gratitude to Flame for bringing the technology, flyers, and F3 trinkets to help give some visual stimulation to this FREE, MEN’S ONLY, OUTDOORS, WORKOUT movement called “F3”. It would have been wet or painful without the help of Dr. Suess and his Mary Mats! So thanks for that Seuss, my knees and tailbone thank you. My sincerest gratitude goes to Boo Boo, Beaker, and Downsize for giving up a portion of their Saturday to help demonstrate what a table display could never provide……FELLOWSHIP!
When Flame and I dreamed up why F3 would attend this kind of EXPO and how it would benefit F3 Lehigh Valley we struggled to think there would be a tangible ROI (Return On Investment) in terms of FNG’s (i.e. new members). On the other hand we went by FAITH and said any exposure to what F3 does by men and for men in the community will be beneficial no matter if it results in new members or not. This concept of giving to give is as old as time; however, rarely exhibited. Where can you go 7 days a week and find a group of 6 to 12 guys genuinely wanting the best for you; while they are getting better themselves. There are no heirs, no paycheck, no prize for finishing first, just more hard work and respect from your peers.
So we decided to take our WIN WIN philosophy of F3 and bring it to the EXPO. We decided to offer a FREE Physical Fitness Test to benefit our group as well as those in the community. See press release Macungie Men Fight Back
Here are the tangibles that resulted:
Six quality conversations with women who wanted to take this information for the men in their lives.
Six High Impact Men (HIMs) speaking to every Workout and Wellness Vendor learning something from them.
Connection with Emmaus High School PE teacher who is going to be hanging our flyer at school.
Quality conversation with Joe (not from average Joe’s Gym) who happens to live right next to one of our AO’s (Lone Lane Park)
Re-connection with friend from HS that owns Cross Fit Gym in Coopersburg; who invited us to do Memorial Day Murph at his gym. Additionally, Beaker was taking notes from him on how to Kip and Butterfly pull-up technique when to rip off 100 pull-ups in under an 10 minutes.
Lots of ideas turning with organizer and vendors to stay connected and increase exposure with a website and different types of fitness events throughout the year!
Three sore F3 guys trying to make sense of how Yoga could be so hard and refreshing at the same time.
Many of us (myself included) take so much pride in our brand of fitness, nutrition, and medical expertise we stop growing, learning, and exploring new possibilities. This Expo was a great reminder it’s amazing what happens when we join forces and work together to encourage “all” people on their journey to health; whether it’s free or paid, aerobic or anaerobic, static or dynamic, high in protein or fat. There is a reason and place for it all. Last but not least this event would not have happened without the hard work of Angela Moreno. Thank you to her and her team for organizing such a great event.
Warm up: marching, (get it? march madness) toy soldiers (more marching), reverse Frankenstein, butt kickers, high knees (double time). Basketball drills – circling the ball around the neck, around the waist, around the knees, around the ankles. Alternating hand catching the basketball between the legs.
Knockout. When one PAX gets knocked out he does 10 Merkins and then gets back in line.
The Thang: Circle of Pain / Share My Troubles. Phil. 4:13-14. Exercise cones placed in a large circle. One cone in the middle. Round 1: PAX at the middle cone starts jumping rope. PAX at the exterior cones complete an exercise and then replace the PAX in the middle. Exercises continue until each PAX has completed six of the exercise cones. Round 2: PAX in the middle does alternating lunges. Exterior exercise cones included: 25 Merkins, 30 Freddie Mercuries, 25 skull crushers, 25 shoulder presses, 20 crab cakes, 30 half-Supermans, 30 squats, 25 curls, 25 triceps presses, 20 back rows, and 20 triceps presses.
One more round of knockout. Surprisingly, the shooting was better after all of that lifting.
Mary. Dealer’s choice included: American hammers, box cutters, windshield wipers, LBC’s, reverse crunches, and WWI.
A very respectable group posted on this full-moon Monday morning.
Warm up: half-lap around the church to look for the best camera angle to get the full moon in the picture for the Twitter post.
IC – imperial walkers, side lunge, grass pickers, Abe Vigodas, calf stretch, hamstring stretch, quad stretch, SSH. Mosey to The Thang. During the mosey, side shuffle, high knees, butt kickers, touch the ground.
The Thang: 2:00 of jump rope, followed by a partner exercise. Partner A works the arms while Partner B does a recovery short lap. Flapjack and repeat. Arms exercises included shoulder press, chest flys, back flys, back rows, skull crushers, triceps press, squats, and curls. Followed by Merkins- IC, alligator crawl to stop sign, broad jump back to weights, and lunge walk with weights.
Mary: dealer’s choice included: flutter kicks, Dollys, American hammers, windshield wipers, reverse crunches, WWI, and Freddie Mercuries.
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: