Block Party

The Block Party

Seven Pax showed up on time and two were tardy. We start when we start men.

1/2 mile mosey


SSH x 10 ic

Abe Vagodas x 10 ic

Grass Pickers x 10 ic

Peter Parkers x 10 ic

Merkins x 10 ic

Tha Thang part uno

What goes up must come down, in reverse

Lunge to the top, backward lunge to the bottom

Shuffle left up, right down

Shuffle right up, left down

Bear Crawl up, Crawl Bear down

Crab Walk up, Walk Crab down

Mosey to the park for

Tha Thang part deuce

One man at each station, six pull up stations and three swing row stations

Two pull ups and you move one station to the left. Swing Rower moves when relieved until everyone is back at their original station.

People’s Donkey Balls

– One minute People’s Chair, 10 Donkey Kicks and 5 count each Balls to the Wall

Back at park for round two, three pull ups at each station until one round completed.

Long mosey back to the shovel flag for the Block Party.

Block Party

Block Rows two handed x 10 oyo

Single Arm Block Rows x 10 oyo per side

Single arm flys x 10 per side oyo

Two handed overhead press x 10 oyo

Single hand overhead press x 10 oyo per side


LBCs with block x 10 ic

WW1 situps with block x 10 ic

American Hammers with block x 10 ic

Six inches and hold with block on shins x 20 count


Remember to check in on those around you not engaged. Loneliness is a disease and we have an avenue to battle against it. ABH – Always Be Headlocking.


Monkey Humper Heaven

Warm up.

moseyed around the swamp field back to starting point. SS hops, Abe Vagotas, grass pickers , murkins, plank jacks, in cadence followed by neck, calf stretch and trunk rolls .

The “ Thang “

mosey to the monkey bars, paired up for pull ups. One pax did pull ups until he needed assistance from his partner. Flapjacked two sets .

Mosey to the pavilion and Circled up. I had each pax call out an exercise to do and in between each exercise we did the exercise Was chosen for that interval. First set was Monkey Humpers after each pax chosen exercise. Second set was Carolina dry docks finished with NameOrama, countarama, Circle of trust.

Murph Gauntlet

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.

  1. Cones and  Coupons – placed forty yards apart on un-even grass surface across from pavilion.
  2. 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.

  1. Arm Circles / Circle Arms
  2.  Daisy Pickers / Abe Vagodas
  3.  Monkey Humpers / Imperial Walkers
  4. Merkins / Crab Cakes
  5. Burpees / Bonnie Blairs

The Thang

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.

  1. Flutter Kick / Scissor Kick
  2. Pickle Pushers / Pickle Pointers
  3. American Hammer / WWI
  4. 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.


AKA Flying Squirrel

It was a beautiful morning at the Swamp where 9 of us gathered.

Warm up

Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire

The Thang

Squat jump burpees sprint back

Catch me if you can – Partner A Crabcakes and Partner B Crabwalks

Dercan off of parters plank jump

Catch me if you can – Partner A Lunge walk and Partner B Bonnie Blairs

Mosey to Pavilion – 20 dips

Australian Snow Angels in cadence

In and outs in cadence 

Pull-ups with partners as many as possible 

Quick round of Mary,



Prayers for Jeff Tintle Sr and his ministry, FNGs






The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76.

Disclaimer given and accepted.

Mosey to the basketball court for the …


Morrocan Nightclubs x 10 ic

Abe Vagodas x 10 ic

Grass pickers x 10 ic

Plank x 1 minute

Peter Parkers x 10 ic

Merkins x 10 ic

Forward Fold x 1 minute


Starting at one baseline perform 38 repetitions, travel to other baseline, 38 repetitions, travel back. Total of 76 repetitions each round.

  1. 38 Squats / Sprint / 38 Squats / Sprint
  2. Slow Butt Kickers x 19 each leg at each end / Sprint
  3. 38 Merkins / Bear Crawl / 38 Merkins  / Sprint
  4. Tricep Dips / Sprint up and back
  5. Partner Rows / Crabwalk

Round of the Motivator from 8 reps down to 4 reps

Round of Crucible Merkins 5 each

  1. Werkin
  2. Merkin
  3. Ranger Merkin
  4. Staggered Right
  5. Staggered Left
  6. Diamond

Mosey back to Shovel Flag for a little Broga

High Reach, Forward Fold, Mani’s Stretch (Child’s Pose), Cobra, and Downward Dog


Praise from Clyde for the group and all the Pax.

Prayers for Venezeula

Prayers for Neon and his full plate

Praise for the blessing of living in a free country

Neon’s Presentation

One of our pax, Neon practiced his presentation in front of the Pax. The presentation was very timely for me and on point. Neon told us the story of the Bible in 30 minutes. He gave an interesting presentation that captivated us and reminded us of our purpose. Good job Neon and I know you will do well.


Saturday, April 27, 2-19

50 Degree, slight wind


Disclaimer accepted by all.

Warmarama – YHC took off at a good pace to around the outer loop of the Bee Hive to get far enough a head of the PAX to turn around and wait for the six so we could do some good warm-up motions.   After a good 60 seconds of running, stop for a quick circuit.   Stop #1 SSH,  Stop #2 Mountain Climbers, Stop #3 Burpees, Stop #4 Merkins.

After completing .50 mile warm-up lap we were back to Shovel Flag.  Circle up to complete the warm-up.  Complete with Sungods, Monkey Humpers, Prom Dates, Abe Vagoda, Grass Pickers, Long Slow 5 Count Mountain Climbers, and Merkins

The Thang

Part 1 – Tire Obstacle Course (6 tires staggered 25 yards)

  • Run through tires forward
  • Run through tires backwards
  • Run sideways through tires
  • Sprint forward, back pedal
  • Bear Crawl
  • Crab Walk
  • Jump over tires

Part 2 – Tire Line (4 Tires on one line, 2 cones put about 25 yards a part representing end line)  Pax Partner Up.

  • Partner Wheel Barrow between Cones
  • Tire Flip, while other partner does squats
  • Tire Drag
  • Hold Plank, toes on tire,
  • Apollo Creeds
  • In& Out Abs
  • Partner Carry
  • Tire Carry

Part 3 – No Tire

  • Mosey to School Sidewalk for American Hammers
  • Mosey to Pavilion for Pull-ups and Deep squats


Mosey to shovel flag.  LBC until 6.  Flame called crunch frogs, Knievel called for WWI’s.


CoRama = 8

NoRama – welcome 3 FNG’s.  Murdocc becomes Face, Patrice Rames becomes Cognac, and (????) becomes Ranger.

Thank God for F3!

f3 tiresome.jpg

Number of FNGs: 3

Playground Punishment

Working Out in the Playground

Warm Up

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.

Baseball Season

Mosey to baseball field. Sprints and jogs around bases (2 reps)- end with Jumping jacks

Mosey to playground.

The Thang

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.

Imperial Walkers

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

Imperial Walkers

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

Six Minutes of Mary- one set

Cool Down- Stand and touch the ground

Counterama, Name-arama, Circle of Trust


Rain and Poop

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.


#whennaturecalls #sorrytoleaveyouhang



Spontaneous V Q

Warm up,

mosey “2 laps around the parking lot,  Bear crawl about 30 yards to the flagpole.

SS hops, Grass pickers, Abe Vagotas, 10 each in cadence, Arm Circles 10 forward and backwards, Murkins, Mountain climbers 10 each in cadence….. Mosey to the strip.

The “ Thang”

Partnered up, wheel barreled 25 yards, switched wheel barreled an extra 25 yards, flapjacked doing the same back to starting point. Piggybacked 25 yards doing 10 squats with partner on your back, switching and going another 25 yards, flapjacked doing the same back to starting point.

Dealers choice .. pax did an excersize  of choice called out by the guy who had to Run 60 yards and return back to starting point . Completed 8 different exercises.

Mosey to the pavilion for a 15 count in cadence step ups on the bench by each pax for a total of 240 step ups.

Remainder of the workout was Qd by Uptown Girl, eanded with announcements,Countarama  NameOrama, and Circle of trust.


Tuesday 4/2/19

Warm-ups included MOSI, monkey humpers, Abe Vigoda, 5 to 1 motivators

The Thang included exercise between the telephone poles. Bear crawl to the first poll, lunge walk to the second Pole side hops to the third pole side hops opposite direction to the fourth Pole. One round of 25 merkins. Between the poles again bear crawl, lunge walks, two directions of side hops. 25 more merkins. 3rd round between the poles bear crawl lunge walk side hops both directions. MOSI around the field to the jungle gym. Pull up Max on your own, 15 rows at the swings, 30 step UPS. Second round of pull-ups to your max, 10 rows at the swings, 20 step UPS. Mosey around the field back to the building for people’s chair then ball’s to the wall count down 15 seconds each person. Mosey to the shovel flag for a round of Mary.
Count off,  name o Rama,  prayers and praises end with circle of trust.


Woke this morning with intense sinus pressure and a massive headache. After some therapy I decided to give it a go and lead the workout. In the midst of the warmup I had an idea.

Two Pax were responsible for lower body, two for upper body and two for abs. Sharing is caring, right?

The rotation:

Uptown Girl – Lower Body

Long Haul – Upper Body

Dial Up – Abs

Flame – Lower Body

Mr. Brady – Upper Body

X-Man – Abs

We completed three rounds with different exercises led by each man.


The end end of the workout was led by YHC in a ManBroGa session. A few stretches were performed by the Pax to loosen any tight muscles or joints.



Fleetwood Manniversary on April 19th – Good Friday

St Luke’s Half and 5K next weekend

Valley Forge Manniversary on Memorial Day Weekend

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

Pulpit Rock

Saturday, 30-Mar-2019

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.

Pulpit Rock 2-1.jpg Pulpit Rock 1-0.jpg

Bear crawl through the swamp

The pax huddled around the shovel flag lamenting the unrelinquishing grip of winter.


Mosey, side straddle hops, a circles, merkins, squats and calf raises. Mosey

The Thang:

Bear crawl repeats which include a set of an exercise, 50-yard bear crawl, jog back and repeat three times.

Inperial squats, sprint-jog-sprint, bobby hurleys, donkey kicks, shoulder taps, peter

parkers, and merkins.

Mosey, 2 sets of pull-ups, lunges, bonny blairs amd back rows. Mosey and Mary.

COT: Prayers for Manny’s M, Longhaul’s

co-worker, Knievels house, Pedros family amd more

Dutchman visit the Bee Hive

On a windy March day a weird fellow from the south claiming to be a Dutchman from Lebanon arrived in the wrong parking lot to attend our Saturday morning Ruck and Beatdown. This Dutchman was named Ezekiel and hailed from the nether regions of Cary, NC. He explained his point of origin was originally Lebanon, PA and he is glad his new tribe in Cary did not name him Jebediah. Fortunate or not he is now know in the early morning gloom as Ezekiel. What I am failing to understand is his reasons for such a visit in the first place. He claimed that his wife was visiting some friends for a girls weekend and he was their Uber Lyft. Apparently this man is willing to forego a weekend of quietness to accompany many women on a girls weekend, weird I know.


In any case, we are glad you came to the Bee Hive for some more manly exploits. It was a pleasure hosting you.

Ezekiel and Flame went on a pre-ruck and covered some 3.1 miles of sidewalk covered dirt.


Greetings made, jokes laid and disclaimer given. We moseyed for a warm-a-rama:

  • SSH x 10 ic
  • Michael Phelps (aka Huggy Bears) x 10 oyo
  • Cotton Pickers (aka Grass Pickers) x 10 ic
  • Arm Circles Small x 10 forward
  • Arm Circles Large x 10 forward
  • Arm Circles Small x 10 backward
  • Arm Circles Large x 10 backward
  • Plank x 1 minutes
  • Peter Parkers x 10 ic
  • Merkins x 10 ic

Mosey for The THANG:

– The workout cube was defective this morning. Every exercise it landed on was a leg exercise. That hurt.

  • Jump Squats x 15
  • Bonnie Blairs x 15
  • Burpees x 20
  • Bonnie Blairs x 15
  • Tuck Jump x 15


  • People’s Donkey Balls
    • Peoples chair
      • Each man 10 count
    • Donkey Kicks
      • x 10 oyo
    • Balls to the Wall
      • Each man 10 count
  • Need some arm work here.
    • Irkins x 10 ic
    • Dips x 10 ic
    • Merkins x 10 ic
    • Derkins x 10 ic


  • at the speed bump sprint to the school bus (~100 yards)
  • recovery walk (~100 yards)
  • mosey back to shovel flag
  • Workout Cube – Burpees x 20 oyo

Mosey around park path

  • Public Service – move downed tree from path

Mosey to pavilion

  • Pull ups x 5 oyo followed by a dead hang
  • Prisoner Squats x 10 ic
  • Pull ups x 5 oyo followed by a dead hang
  • Lunges x 10 ic

Mosey to park

  • Back Rows x 15 oyo

Mosey to shovel flag for Mary – dealer’s choice

  • LBCs
  • Freddy Mercurys
  • Hundreds
  • Imperial Walkers
  • WW1 Sit Ups
  • Crunchy Frogs




  1. Workout and Wellness Expo
  2. Grill Manniversary
    1. No Bee Hive next week
    2. Manniversary starts at 0700 at The Grill
    3. Followed by Coffeteria and then a hike to Pulpit Rock


It was great to workout with a fellow Dutchman from the middle of nowhere PeeYah. Hope to see you again brother.

8 Reasons To Go To Workout and Wellness Expo

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:

  1. Six quality conversations with women who wanted to take this information for the men in their lives.
  2. Six High Impact Men (HIMs) speaking to every Workout and Wellness Vendor learning something from them.
  3. Connection with Emmaus High School PE teacher who is going to be hanging our flyer at school.
  4. 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)
  5. 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.
  6.  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!
  7. Four HIM taking an honest look at their physical conditioning via the Physical Fitness Test.
  8. 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.

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Head, shoulders, knees and toes 3/19/19

Tuesday 3/19/19 The Swamp

We started with dealers choice stretches… warm up with a mosey

The thang… 4 rounds of dealers choice… head shoulders knees and toes.  We started off with upper body and worked our way down with each round with a Mosey in between.

  1. Finished with count o Rama,  name o Rama prayers and praises.



Share My March Madness

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.

COT. COR, NOR, announcements, prayer requests.


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:

  • Ruck Pull Ups – max reps for 2 minutes

and we did Mary:

  • Ruck LBCs x 10 ic
  • Ruck Leg Lifts x 10 oyo
  • Ruck American Hammers x 10 ic
  • Ruck Merkins x 10 ic

Hiked back to shovel flag for COT


  • March 23rd: Workout and Wellness Expo
    • Physical Fitness test at 11 am
  • March 30th Hamburg Manniversary
    • Bee Hive is shutdown
    • Grill workout 7-8 am
    • OCR workout 8-9 am – hike to the pinnacle

Prayers for Cooter’s situation


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