Tabata time!

Reeves Park, Phoenixville, PA, USA

Saturday, April 27, 2019

Conditions: Sunny, a bit windy


13 PAX including 2 FNGs


–        Mosey around the park

–        In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH

The Thang:

Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought to you straight from Japan (think Toyota Production System for exercise): 20 seconds on, 10 seconds off, 8 times, keel over. Billed as a way to get an hour’s worth of exercise benefit into 4 minutes (or something like that). More fun activities were inserted into the “rest” between 4-minute bouts.

–        Squat jumps: 20sec on/10 sec off x 8

–        Merkins for half the group, inverted rows for half the group (using playground equipment and dog leashes): 3 sets of 10-11 reps, in cadence, with isometric hold at bottom of merkin/top of inverted row

–        Bonnie Blairs (alternating jump lunges): 20sec on/10sec off x 8

–        Squats: 3 x 10-11 reps, in cadence, with isometric hold at bottom of squat (thighs parallel to ground)

–        Burpees: 20sec on/10 sec off x 8

–        Repeat Merkins/inverted rows as in #2, with PAX switching to perform whichever they missed out on the first go ‘round

–        Sprints between base lines on baseball diamond (with lines freshly marked with some pink spray paint): 20sec on (sprint)/10sec off (walk) x 8

–        Lunges: 4 x 8 reps, in cadence, with isometric hold at bottom of lunge (back knee an inch from ground)


–        Planks on elbows until we couldn’t any more

–        Flutter kicks, in cadence

–        Dollies, in cadence

–        Rosalitas, in cadence

–        Freddie Mercuries, in cadence

–        Planks on elbows again, including count-o-rama in plank position to finish, but which took several tries to do because PAX forgot how to count, starting from 1 after each error


Hops, Boyant, Spike, Frizzle, Burgundy, Feeney, Flipper, Tuck, Spoke, Dial Up, Winklevoss

Plus 2 FNGs: welcome Huffy and Shark Bait!

Special shout-out to the 3 HIM out for their second F3 workout (Spoke, Burgundy, Frizzle)

This concluded our month-long battle with Ma’ne (F3 Philly) to see who could pull the most FNGs. Unfortunately, he ended up besting us 8 to 7, but that’s 15 new guys in a month proving that they are HIM. #PArising indeed


Convergence Saturday May 25, 2019 to celebrate one-year anniversary of F3 Valley Forge! Details to come, will include secret guest Q

Reminders to all of Wednesday a.m. AOs in Villanova and Pottstown


Number of FNGs: 2

Powerful Partnerships through Pain

Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning.  Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning.  The cool raindrops on your face as you look up towards the sky became refreshing near the end of the workout!

Pre-Ruck :   2 PAX showed for a few mile warm-up pre-ruck (5:30-6:30a)
Beatdown : 12 PAX posted for a bootcamp workout led by Pebbles, with Warmup/6MOM/COT by Spike. (6:30-7:30a)

DISCLAIMER :  F3 : Fitness, Fellowship and Faith

Mission Reminder : Our goal is to plant, serve and grow men’s small workout groups in order to invigorate male Community Leadership.
FROM (Free, Rotational, Outdoor, Men Only) – we are volunteer, peer-led, I am NOT a professional.
Each person understands the responsibilities of their own fitness, MODIFY EXERCISES AS NEEDED.

Warmup : (in cadence)

  1. 10x arm circles
  2. 10x circle arms
  3. 10x Abe Vigodas
  4. 20x Side Straddle Hops
  5. >15x Imperial Walkers
  6. 15x Monkey Humpers
  7. 15x Mountain Climbers
  8. 15x Daisy Pickers
  9. 10x Sprinklers

YHC has a thing for keeping the PAX on their toes by not stopping at 10, 15, or 20 exactly, so those above numbers were slightly off by some random number.

Mosey to baseball diamond (1/8 mile)

The Thang :
The Thang today was brought to you by Pebbles, which included multiple partner exercises in and around the baseball diamond of Reeves Park at the the following stations:

  1. Started with 4x running log relays (one partner sprints with the log from 3rd base over to 1rst base, and hands log off to partner, then switch.)
  2. Power Sleds with ~110lbs (3x37lbs). (cinder blocks on good old snow sleds, pulled forwards and backwards!)
  3. Squatting rainbows with logs (tap the log on one side of your body on the ground, over above your head, and then tap on other side, like a rainbow, then hand off to partner)
  4. Alternating 1 arm Tug of War
  5. Heavy bag throw (I think it was 50 lbs of sand inside)
  6. 2 handed front and back Tug of War
  7. Log rolls (rolling log with your hands along the pathway, then back)
  8. Extended arm side Tug of War
  9. 3x running log relays

Each event was timed for 40 seconds on and 20 seconds rest in between.  It drifted more to 30 seconds rest by the end. Total emphasis on partners pushing, supporting each other, and the constant exertion of partner isometric exercises inspired by wrestling.  We ended up doing each station at least twice, and some stations three times.

Lots of good mumble chatter about how creative the exercises were.

6 Minutes of Mary / Abs / Core :

  1. 20x Flutter kicks – in cadence
  2. 20x Superman Swims – in cadence
  3. 10x American Hammers – in cadence
  4. 10x V-Ups – in cadence
  5. 10x windshield wipers – IC

Count-o-rama : 12
Name FNGs : 2 new FNGs

Announcements :
Convergence coming up in May for our ONE YEAR ANNIVERSARY at Valley Forge!  Mark the date : 05/25/2019 Saturday

Circle of Trust / Ball of Man
Discussed the story of Jepthah (from Judges chapters and 11 and 12).

  • Be careful when we make a vow (promise) to anyone, family, neighbors, co-workers, whoever.
  • We need to stand by that promise and be men of integrity.  Follow through what you say you’re going to do.

PAX : Bambam, Boyant, Flipper, Gandolf, Hanger, Hershey, Pebbles, Spike, Tuck, Vinkelvoss

Welcome 2 FNGs now known as : Frizzle and Spoke

Closing Prayer

2019-04-13 - F3 VF Bootcamp.jpg

Number of FNGs: 2

Achin’ Calves and Church Alley

The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed.  This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn’t even mentioned).  At 6:31, the Q had to insist that we start our workout and talk about more manly topics.

Warm-Up consisted of: Imperial Walkers, Daisy Pickers, Abe Vigodas, Sprinklers, and Mr. Feeney’s new favorites – Moroccan Nightclubs and Mountain Main Poppers.

The Thang:

Moseyed to Church Alley (first introduced to Blast Furnace by Side Effects) for some punishing leg exercises.

-Partnered Exercise:  One partner ran up Church Alley (backwards), at the top completed 10 Merkins, and then ran down the previously cobblestoned hill to relieve their partners.  Meanwhile, the other partner contributed to a total of 400 Side-Straddle Hops, 300 Calf Raises, 200 Air Squats, and 100 Big Boy Sit-Ups.

Moseyed to BlueBirds Distillery (Flipper recommends the Old Fashioned… mind you, it’s a whoppin’ $12).

-One partner completed 50 tricep dips while the other partner completed leg raises.

Finished with Mary and COT.

-Mr. Feeney


Peanuts, Cracker Jacks, and Burpees….in Westfield?

F3 VF celebrated opening day of America’s pastime with a somewhat baseball themed workout at Reeves Park.  10 Pax strong – I believe this marks a month straight of double digit Pax in attendance, well done — completed the co-led workout by Winklevoss and Boyant.  Activities included:

Warmup – SSH, Daisy Pickers, Peter Parkers, Wife Pleasers, a Winklevoss original…Winklevoss what are we going to call it?, wrapping with a few more SSH.

Thang 1 – Mosey to the RP baseball field and partner up…Pax 1 complete exercise until Pax 2 finishes move (beginning a pitcher’s mound) Pax 2 complete movement around the bases, switch it up

  • Burpees (x20) – due to Hershey’s calling of left and right field “East and Westfield”, which certainly wasn’t forgotten by the Pax
  • Pitcher’s Mound – Exercise: Burpees Move: Sprint
  • Catcher – Exercise: Chair Site Move: Lunge Walk
  • 1st Base – Exercise: Carolina Dry Docks Move: Bear Crawl
  • 2nd Base – Exercise: Squat Jumps Move: High Knees
  • Shortstop – Exercise: Merkins Move: Buttkickers
  • 3rd Base – Exercise: Crab Cakes Move: Bernie Sanders
  • Mosey to Eastfield aka Leftfield where cinder blocks were waiting
    • Left field- Exercise: OH press cinder blocks Move: Carioca (sp?) from left to right
    • Centerfield (we stayed in left) – Exercise: Kettle Bells Move: Crawl Bear left to right
    • Right field (we stayed in left) – Exercise: Curls Move: Sprint

6 MOM – Dead cockroaches, plank count, flutter kicks, LBCs, and a few others that I am struggling to recollect!


Blast off!

Running Vines Through Phoenixville

PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30

12 PAX for the beatdown:


Warm Up:
-Grass Grabbers x11 IC
-Parker Peters x15 IC
-Parker Peters x15 IC
-Imperial Walkers x20 IC

-Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile)
-“Bridge over the Nest” over the Gay Street Bridge (0.2 miles):
-PAX divided into pairs
-Partner 1 did 10 merkins, 10 squats, and 20 LBCs while Partner 2 started to bear crawl the bridge
-Partner 1 ran the length of the bridge and back to Partner 2
-Partners switched until the team made it across the bridge
-Run back to the base of the bridge while the PAX did planks and Al Gores waiting for the 6
-“Paula Abdul’s”: PAX ran forward 2 light posts, back 1 and did 10 merkins. Repeat till the PAX reached halfway across the bridge
-Hop Vine Run back to the AO (~1 mile)

-James Bonds IC
-Hello Dollies x15 IC
-Flutter Kicks x15 IC
-American Hammers x20 IC

-Read John 15: 1-17 about Christ being the “true vine” and reminded the PAX about bearing good fruit in our lives
-Prayers for BamBam’s father-in-law, Pebble’s children with the passing of their cat, and for Vinklevoss’ premature nieces recovery
-Welcome FNG Gandalf! Respect at 64!!

Bear Crawling the bridge 3-3.jpg Bear Crawling the bridge 1-2.jpg 3-23 VF 1-0.jpg Bear Crawling the bridge 2-1.jpg

Number of FNGs: 1

If we die, we die

Remember that time in middle school where you wanted to wear shorts yet  your mom said it was too cold? Saturday felt just like that… except we all mature-ish should now to know better better to take wind-chill into consideration.

10 PAX showed up for Saturday’s beatdown at the Blast Furnace. The beat down was a 1/4 mile mosey and a series of warm ups on the stage of the park, followed by:

  • A hamsting / yoga inspired stretching sequence… I heard a few “twangs” from everyone’s frozen-rubber-band hamstrings being worked like they were never worked before.
  • Partner time! Everyone grabbed the closest man to them for the superset of the century. Each pair had to total: 100 derkins, 200 dips, and 300 LBC’s, all while one of the pair sprinted around the statue of Mr. Reeves. Once the partner returned, the pair switched. Continue until all exercises complete.
  • A short Mosey to the Field of Dreams was followed by a partner ab-destroyer – 3×20 rep leg throw downs. Rumor has it Spike has had trouble going back to normal life after the core destruction
  • With plenty of energy left, it felt like the perfect time for some Burpee suicides: 25 yards, 5 burpees, 25 yards back, 5 burpees; 50 yards, 10 burpees, 50 yards back, 10 burpees; 100 yards, 15 burpees, 100 yards back, 15 burpees.
  • We capped off the morning with some lower back supermans, Nemo’s, and Dori’s, followed by some partner curls-for-the-girls, and partner over-head-tris-for-the-guys.

Good work gentlemen!

Seeing and Saluting RED

3 PAX for a Pre-ruck and 1 for a pre-walk, then a Blast Furnace record surfaced for a RED themed beatdown inspired by Hawgcycle of F3 New Orleans.  No one remembered their firearms for the 21 gun salute so we resorted to burpee salutes at each corner of Reeves Park.

Peter Parkers x 20 (IC)
Parker Peters x 10 (IC)
Crabjacks x 10 (IC)
Crabcakes 15 (IC)
Low Slow Squats x 20 (IC)
Windmills x 15 (IC)

The Thang
2 Groups slip at diagonal sides of the park and moving in opposite directions to complete a downward ladder of exercises OYO at each corner
Corner #1:
Burpees x 21
Floyd Mayweathers-Imperial Squat Walkers-Freddie Mercurys (where 2 = 1 for each) alternating from 20 to 3 repetitions
Burpees x 2 and x 1

Corner #2:
Burpees x 21
Merkins-Squats-Crunchy Frogs alternating from 20 to 3 repetitions
Burpees x 2 and x 1

Corner #3:
Burpees x 21
Peter Parkers-Bonnie Blairs-American Hammers (where 2 = 1 for each) alternating from 20 to 3 repetitions
Burpees x 2 and x 1

Corner #4:
Burpees x 21
Crossfit Merkins-Monkey Humpers (to attract the attention of traffic at the busiest corner)-Leg Raise & Lift alternating from 20 to 3 repetitions
Burpees x 2 and x 1

Mosey to the flag
Burpees x 10 (OYO) to each a nice round total of 106 burpees

Special Intentions – Side Effects will be praying for the group to continue to group and expand impact in the community
Pebbles father-in-law health after an episode this week


Ice Ice Baby

4 PAX including a first-timer @ Valley Forge, Winklevoss, showed up for the pre-ruck which consisted of a 4 mile recon mission and a few sets of bleachers and stairs. 
The workout began at 630 sharp – with a warmup and mosey to the parking deck at Phoenixville Hospital for a little Ice Ice Baby pain fest.  The workout Q’d by SFx and Boyant was part move and part thang.
Move 1 – choosing your baby (cinder block) and holding her real tight.  We moved from the lowest level of the deck to the top level (which was full of black ice) and did every stairway we stumbled upon from top to bottom. 
Thang 1 – Jack Webbs (merkin / air press routine to 9 or 10 and Dr. W (8 step ab routine to 8 or 9).  Flat out brutal.
Move 2 – we walked our babies back down the deck and did ascending squat jumps at each light pole (210 total)
Mosey back to Reeves Park for mary, sudden change (burpees), and COT. 
COT messages –
  • Discussion of love and prioritization of one’s loving intent – thank you Flipper for the impromptu sharing
  • Royalty Race (see F3 lexicon)  – the challenge we all face in managing our King (physical training), Queen (diet / what we put in our body), and Jester (what get’s in the way when things get tough); if you want to learn more on King/Queen – CSPAN’s podcast on 2/8 had some good discussion, one item that stood out to me – Your king can’t trump your queen …

It was too windy to play tennis, so we just did a ba-gillion exercises

After a cold workout last week, 8 PAX regrouped for a balmy day at the Blast Furnace.  Following a warmup in Reeves Park, the group moseyed to the park near Carson St.  Hoping for a little tennis, the conditions turned out to be too windy, so we opted for a ba-gillion exercises instead.  Dial Up on Q proving #Rifty is the new #Rorty.


  • Exercise: 100 SSH (IC) – Move: Sprint across 4 tennis courts
  • Exercise: 90 Flutter Kicks (IC) – Move: Backwards run (aka Bernie Sanders) across 4 tennis courts
  • Exercise: 80 Imperial Walkers (IC) – Move: Carioca acrous 4 tennis courts
  • Exercise: 70 Knee to elbow crunches (35 per side) (IC) – Move: Sprint
  • Exercise: 60 Supermans (IC) – Move: Backwards run
  • Exercise: 50 Transitions (up-down merkins) (OYO) – Move: Carioca
  • Exercise: 40 Big Boy Sit Ups (OYO) – Move: Sprint
  • Exercise: 30 Merkins – Move: Backwards run
  • Exercise: 20 Burpees – Move: Carioca
  • Exercise: 10 Bear Crawl Dips – Move: Sprint
  • Mosey to wall for 10 more walk out merkins
  • Mosey back to Reeves Park for COT

COT – Spike

  • Gratitude expressed for SF’x leadership and decision to plant F3 VF last Memorial Day weekend
  • Spike on being the man that brings people together and seeking to find positives in all relationships
  • SFx – send off 2/9 (tonight) @ Root Down Brewing in P-ville 6 PM


IMG_1127 (3).JPG

Excel more up Boyant Hill

10 PAX accepted and blew away the F3 Twin Cities Challenge by having more PAX than degrees on the thermostat.  Post-beatdown car temp was 5F.  2 PAX pre-rucked the usual Phoenixville path successfully avoiding hitting their 6 on ice.


Warm-up at the flag/in the street
Bat Wings
Failed attempt at Baba O’Reilly so Imperial Walkers x 60 (IC)
Abe Vigotas x 12 (IC) Avoided care #1 of many faced this morning

The Thang
Mosey to Boyant Hill
Partner up
1) Partner 1 does 25 burpees while Partner 2 bearcrawls up Boyant Hill and marks distance traveled with cone or extra clothing, switcheroo with the call to “Excel still more” based on Paul’s comments to the Thessalonians in chapter 4 and then repeato so each partner did two sets of each
2) Partner 1 does 50 air squats while Partner 2 lunge walks up Boyant Hill and marks distance – “Excel still more” for total of 2 sets each
3) Partner 1 does 75 merkins (50 on round 2) while Partner 2 Frog Jumps up Boyant Hill and marks distance – “Excel still more” for total of 2 sets each
4) Partner 1 does 100 Flutter kicks while Partner 2 Crab Walks up Boyant Hill and marks distance – “Excel still more” for total of 2 sets each

Mosey to the Flag
Announcements – Failed to mention 2/9 CSAUP in Phoenixville, Dial-up wants Q next week
COT – prayer for Retail’s wife 2nd week of returning to work and balance with the kids


Hanging in the park…

8 PAX turned ice to water in the Blast Furnace on Saturday AM.  What started out cold had the group begging for ice by the end of the beat down.  Tandem Q by Hotwire (F3 Charleston) and Boyant consisted of the following fun activities:


1/2 mile warmup lap
High Knees (IC)
Arm Circles / Circle Arms (IC)
Toy Soldiers (IC)
Hip Slappers (IC)

Thang 1 “Valet Service”
Mosey to Veteran’s Parking Lot – partner up
200 per pair – Exercise: LBCs /Move: broad jump
150 per pair – mtn climbers / lunge walk
100 per pair – merkins / Bernie Sanders
50 per pair – burpees / bear crawl (punishment administered for Flipper’s smack talk)

Thang 2 “Showtime”
Mosey to Reeves Park stage
Collection of 10 count exercises including (but not limited to!)
– Rocky squats, Derkins, Hello Dollies, Rosalitas, dips, crunchy frogs, flutter kicks, toe taps, RB surf jacks, dancing crabs,
plank x3 (with multilingual counting), Peter Parkers, ….

Nam-o-rama, Circle of Trust


“Spell your name with your butt”?



5 and 2/3 PAX enjoyed a thrilling, black-iced, half mile, vacation from our beloved Blast Furnace to Phoenixville’s newly christened tertiary location dubbed “Da-Club”! Sadly, Hersch and an FNG (Tardy) spent just too much time pampering themselves before arriving and missed the workout. Thus, please give Tardy, the newest PAX a warm welcome!


Have you ever seen the movie “Miracle”? Well, the only thing that this workout and that movie had in common was a lovely suicide style bear-crawl/crab-crawl:Push-up  adventure (


Next, Da-Club provided a an excellent opportunity for a tricep extension:Pencil Jump:V-Up superset. We started at 11 reps of tricep extensions and V-ups, whilst enjoying a steady 20 rep pencil jump between sets to keep Spike appeased. Next, 10 reps, 9, 8,…..


Despite what you may think, FNG, Tuck, did not receive his name from the next work out. Because I am 26 years young (*HATE*), we did 26 reps of balls-t0-the-wall. Da-Club is truly blessed… it has the only regulation size wall ball (you know, the game you played as a kid) wall in Phoenixville. Consider that wall balled.


Da-Club received its nickname in the next work-out. No, Tuck did not receive his nickname there either. Have you ever spelled your name with your butt? To close out the morning, we enjoyed wall sits on the newly balled wall, and one at a time a time each person would make the 100 yard sprint into the spot light at the other end of the park and spelled their name with their butt! Legs burning? Yes. Hilarious? Definitely. The moves that were displayed that morning in the gloom is indeed why the AO is “Da-Club”. Looking like MTV up in there.

Image result for spell your name with your butt

In conclusion, Tuck received his nickname because he likes the Patriots….. Should we have found this out earlier, the workout may have been tougher. However, one of Tom Brady’s public shamings did occur in the mid 2000s with his famous “Tuck Rule” during the snow game vs the Raiders. Tom Brady’s public shaming now continues forever in F3. Eagles fans, your welcome! Please give Tuck a warm welcome!



515am on Wednesdays in Villanova area – Midweek beatdown

2/9 Time TBD – Side Effects send off hang out downtown. (M’s invited)

630am 1/26 – Any takers for the Q? I nominate a Spike & Dial Up duo!





It felt like a warm 20 degrees…

3 PAX posted for a 3-ish mile ruck through downtown Phoenixville – brisk pace, crisp air, and beautiful start to the morning.  Given the cool temperatures…rounding up to 20 degrees would be generous…we hypothesized a small, but mighty showing for the beatdown…


…but we were wrong.  11 PAX strong including 1 FNG (welcome Abacas) dominated the Blast Furnace.  Good chatter around the feature article about Dial-Up in Schuykill Living Magazine and his attempt to meaningfully increase the average age of our PAX.  I (Boyant) on the Q with Hops sharing the story of Picasso (F3 Summerville, and close out from Spike.

Disclaimer w/ PAX count

Warmup – mosey to statue
High Knees (x20 IC)
Daisy Pickers (x15 IC)
Arm Circles (x10 IC)
Circle Arms (x10 IC)
SSH (x15 IC)

Thang 1 – Hot Stepping
Mosey to clock pole
Increasing ladder of lunge walks, merkins, squat jumps… starting at 1…
…ending at the “Speed Hump” sign which led to of course…
Monkey Humpers (x10 or 15 IC)

Thang 2 – Burpees would be more fun…
Mosey to Church St
Rd 1 – sprint to the top of the hill and back down
Rd 2 – Bernie Sanders to the top of the hill and run back down

Thang 3 – Spirited Circuit
Mosey to parking lot of Bluebird Distillery
Derkins (x10 IC)
Dips (x10 IC)
Carolina DD (x10 IC)
Burpees (x10 OYO)

Mosey back to the Flag for Mary
Flutter Kicks (x10 IC)
Leg Lifts (x10 IC)
Superman (x10 IC)
Plank (x21 IC)

Prayers & Praise – good news abound… Bam Bam (pain-free), Hershey (wife’s job), Hops (wife’s health), Dial-Up (brother’s surgery), SF’x (daughters ear surgery)
Prayer (Spike)

Eagles vs the World in Terrible 20’s – Score 0-2

2 PAX posted for a very very wet 3.3 mile ruck around Phoenixville. On the way back to the AO, the rain let up and Hops mentioned, “oh, this will be nice…or nicer that is”.

7 PAX posted in the 39 degree, wet, mud of a “football field” of the Blast Furnace for the first beatdown of the year.  Joint Q today by Hops leading the warm up/6MOM/COT and Hersh leading the Thang for his VQ.


Warm Up:
Indian Run around the park including a football! Lots of chatter about Hersh’s decision to wear cleats…
Grass Grabbers x 20 (IC)
Monkey Humpers x 20 (IC)

The Thang:
Terrible 20’s: Teams were comprised of those “against” and those “for” the Eagles. Keep in mind that the team “against” was 3 PAX, and those “for” was 4 PAX. Hops wore a Steelers hat, and SFx decided to leave his Bears shirt at home.

2 lines of cones were set up as an end zone, about 40 yards apart. Teams start at opposite end zones. One endzone will be merkins, the other squat jumps. Team A will begin doing 20 merkins at their endzone. Team B will begin doing 20 squat-jumps at their endzone. As soon as the first person on a team finishes, that entire team together will sprint to the other endzone and begin doing 19 of the opposite exercise. Again, as soon as the first person finishes, the entire team will sprint back to the other endzone and do 18 of the exercise they started with. So each team will count down from 20 rotating between merkins and squat-jumps This will continue for both teams until one of them finishes off the last 1 count exercise. Again, to compensate for varying abilities, the first person to complete the endzone exercise will do so vicariously for the whole team, and all can begin sprinting. The first team to finish wins. The “against” team won the first round.

Dice Roll – 
One person rolls are large 6-sided foam dice. Whatever the person rolls, that’s what we all did together:
1 – 40 yard Sprint & Back
2 – 40 yard Backwards Sprint & Back
3 – 40 yard High Knees & Back
4 – 40 yard Lunge Walk & Back
5 – 40 yard Defensive Shuffle & Back
6 – 40 yard Walk & Back 🙂

Lots of 6’s were rolled…We repeated the Dice Roll exercise twice and then proceeded to do a second round of Terrible 20’s (same teams, same outcome…only this time with decending burpees and SSH’s)…let’s just say SFx pretty much carried the team.

Mosey to the mulch…no mud there…
James Bonds (IC)
Hello Dollies x20 (IC)
Crunchy Frogs x10 (OYO)
American Hammers x15 (IC)
100’s x20 (IC)…some chatter from Spike about bouncing babies…
Flutter Kicks x10 (IC)

A word on God’s grace in the little mundane moments of our lives…Lamentations 3:22-23 “His mercies never come to an end; they are new every morning”
Prayers for Dial-ups brothers surgery
Hershey’s wife job situation
SF’x daughter’s ear surgery on Monday and travels to Birmingham this week
Hops’ wife cardiologist appointment on 1/11

SantaBomb for the Furnace


PAX:  Buoyant, Flipper, Ma’ne, Spike, Easy Rider, Hersh, Side Effects, Dial Up, Hops, Wild Thing, FNG Barney, FNG Dan&Dan, Dunphy

Q:  Dunphy

Shortly after blowing into town on Friday night, YHC took up the Q at the now legendary Blast Furnace at F3 Valley Forge.  It was as promised.  Buoyant and Spike showed me the AO on a early run, 2 got some EC rucking in, and a record 13 PAX and 2 FNGs showed up for a SANTABOMB.

Here’s how it went:

Warm Up:  Lap around the park and finish on the stage  (PAX insisted on disclaimer before circle up, YHC acquiesces…must be some lawyers in this group).  SSH x50 IC, 5 Burpees OYO, Imperial Walkers x20 IC, 5 Burpees OYO, Willie Mays Hayes x10 IC, 5 Burpees OYO, Mountain Climbers x20 IC, 5 Burpees OYO

SANTABOMB:  Pair up, one man performs exercise, one travels, switch and repeat until you hit the cumulative total.

Squat Jumps 50, run to street and back.

Alternating Touch Merkins 50, run around monument and back.

Nut Touch Squats (Box Squats) 100, lunge walk around monument and back

Tour with blocks (interlude), each pair has 2 cinder block, one man travels with coupons along the sidewalk, other man performs 5 burpees (or 10 merkins alternating) and chases down traveler.  Switch and repeat until full 1/2 mile lap complete.

American Hammers 200 double count, bear crawl to monument and run back

Burpees 50, run around monument and back

Overhead claps 100 double count, crawl bear around seats to monument and run back.

Merkins 150 hand release, run to street and back.

Big Boy Situps, Everest (lunge, lunge, squat) around monument and back.

Run to SF.

Recover, recover.



TAP for Digits, her family and friends and FiA Lexington.

Great mumblechatter from this group.  Buoyant said it was the holiday spirit and on our Tour w/ Blocks lap, Side Effects tried to tell me it was a quiet crew, but you couldn’t tell this morning.  I thoroughly enjoyed Flipper’s running commentary.  FNG Barney (did I let that one through?) had some dry one liners too if you were listening.  After he forgives Ma’ne, he’ll be back for more.  FNG Dan&Dan did not seem to notice we were working out and smiled for the entire hour.  Watch out for that one fellas, I’ve seen that look before and it preceded weekly beatdown Qs.

Great to see F3 going strong close to home.

A pleasure and an honor to lead fellas.

Bridge over Troubled Fog

It was a rainy and foggy morning that saw 7 PAX arrive at the Blast Furnace in Phoenixville for a tag-teamed workout by Mr. Feeney and Spike (YHC).  A balmy 43 degrees with light rain greeted us as we arrived on-site.  We couldn’t see much more than a 50 feet in front of us due to heavy fog, but all the PAX were quite pleased that it wasn’t snowing instead, as we started out.


YHC reminded everyone that he was no professional trainer (has anyone ever mistaken him for one?  Highly doubtful.), what we were there for, and to modify as needed!

Mosey to the (seasonally decorated) light post in the center of Reeves Park.


  • 10x arm circles IC
  • 11x circle arms IC
  • 12x Abe Vigodas IC
  • 15x side straddle hops IC
  • 13x Imperial walkers IC
  • 16x monkey humpers IC
  • 15x mountain climbers IC

YHC wisely tried to keep the PAX guessing as to when they would halt each exercise (or was it the lack of sleep from the night before made him forget what number he was on? You be the judge.)

Jog to Gay Street Bridge (approximately 0.6 miles, which somehow seemed further in the light rain).

While on the bridge, we did The Thang.  It turns out there are 15 light posts along the length of the Gay Street Bridge (also known as the High Bridge).  On your own :

  • Lunge walk to each light post (x15)
  • At each light post perform 10 merkins (x15)
  • At each light post perform 30 side straddle hops (x15)

For those of you who are math challenged, that ended up being 150 merkins and 450 side straddle hops by the time we reached the end, not to mention about 0.25 mile of lunge walks!  YHC believed that Mr. Feeney was trying to take revenge on the PAX for some perceived slight, but this was not spoken of.

We did “side crossover” walks all the way back on the bridge, and then jogged back to Reeves Park, where we stopped at the bandstand.

6MOM  / Core at the bandstand :

  • 30 flutter kicks IC
  • 30 superman swims IC
  • 25 American hammers IC
  • 20 reverse sweat angels IC (yes they do exist!)

Some mumble chatter about YHC had been working out his core recently.

Mosey back to our starting point, when Flipper pointed out “where’s the flag and shovel?”  Made mental note to poke Side Effects next time I see him about this oversight.

Count-o-Rama  = 7


  • Included an FNG brought out by Hershey (woo!) who we named Easy Rider

Mission reminder by YHC as to our purpose.

Words of Wisdom :

  • YHC brought a few quotes out to remind everyone about manly things, which included :
    • “You spend time with your family?  Good. Because a man who doesn’t spend time with his family can never be a real man.”  – Don Vito Corlene, the Godfather
    • “The stronger a man is, the more gentle he can afford to be.” – Elbert Hubbard, American Writer
    • “A real man can’t stand seeing his woman hurt.  He’s careful with his decisions and actions, so he never has to be responsible for her pain.” – Anonymous
    • “Men are like steel.  When they lose their temper, they lose their worth.” – Chuck Norris
    • “Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity.”  Apostle Paul, Titus 2:7

Announcements / Prayer Requests :

  • Prayed for Hershey’s wife who is looking for part time employment.
  • Prayed for this season of Christmas, and help us to remember what it means.
  • We have a guest Q (Dunphy!) in the Blast Furnace next week!

Throw Back and Throw Up on PHS Football Field

2 PAX for a pre-ruck and 10 (ish) PAX showed for an infamous Boyant Beatdown in the Blast Furnace on 12/1/18.  The temperatures were quite cold but it took no time to feel quite warm.


Run to PHS High School Football Field (.8 miles)
Side Straddle Hops (IC)
Hillbillies (IC)
Daisy Pickers (IC)

The Thang – A ladder plus on the football field
20 yard Broad Jump out and back (OYO)
20 Burpees (OYO)
40 yard bear crawl out and back (OYO)
40 Hip Slappers (OYO)
60 yard lunge walk out and back (OYO)
60 Monkey Humpers (OYO)
80 yard backward run out and back (OYO)
80 merkins (OYO)
100 yard sprint out and back (OYO) – many comments here about Mr Feeny’s gazelle like gait
100 air presses

Run back to Reeves Park (.8 miles) where we found Dos Equis doing a solo workout, because as he knows, we start on time.

Mary – planned but did we execute?
Flutter kicks (IC)
Leg lifts (IC)


CSAUP followed at Side Effects, Swedish pancakes for all HIMs, Ms, and 2.0s.  7 PAX joined, including Matt Foley and his 2.0.  Nice to see him after a few months.

4 Corners of Pain in the Furnace

7 PAX on 11/24/2018 included :

Mr. Feeney gave us a great workout by using the 4 corners of Reeves Park for “The Thang,” which consisted of (at each corner) :
Lap 1 : 40 pushups, 30 pushups, 20 pushups, 10 pushups
Lap 2 : 40 squats, 30 squats, 20 squats, 10 squats
Lap 3 : 40 mountain climbers, 30 mountain climbers, 20, then 10

After that 1.5 mile excursion around Reeves Park (during which I was of course, at the ever-present “six position” for all 3 laps), we ended with two rounds of upper body work at the jungle gym equipment,  including 7 stations :
1. pull-ups
2. dips
3. sit-ups
4. suspended leg raises
5. raised merkins
6. hip slappers
7. one other exercise I forgot.

We ended with a good amount of core exercises.

Route 66 Bridge to a Zen Deck

3 PAX for a pre-ruck around Phoenixville and the main event with 7 PAX for a beatdown in the snow (well more accurately surrounded by snow as YHC steered clear of burpees and crossfit merkins in the snow/mud).

The Disclaimer

Mosey to the VFW
Abe Vigotas (IC) x 24
Sprinklers (IC) x 30
Peter Parkers (IC) x 25
Parker Peters (IC) x 16
Imperial Squat Walkers (IC) x 16

Mosey to the foot of Bridge Street
Route 66 – 1 squat and 2 lunges at each light post to 11 and 22

Mosey to the Kiwanis Kids Benches (by Zen Village)
Deck of Death – Clubs – Merkins, Diamonds – Dips, Hearts – Plank Jacks x2, Spades – Air Presses x 2, Joker – 75 yard sprint up the hill (dodging traffic, because if you can dodge traffic, you can dodge a ball, next time YHC will bring wrenches)

Mosey out to next light post
Route 66 back down Bridge with Hip Slappers (numerous comments about catching the attention of traffic by slapping our you know whats while people looked on)

Mosey back to the Flag
Al Gore for the 6 at the VFW
Plank for the 6 at the Flag
Crunchy Frogs (IC) x 20
Hello Dolly (IC) x 40
100’s (IC) x 30

Namerama – Welcome DeVito from F3Alpha

The Major Conflicts Remembered

6 PAX (1 for pre-ruck) enjoyed the ever cooler weather in the still wet park, but the added sunshine from Daylight Savings was a welcome addition.

Introduction to 8 Major Conflicts


Mosey around to the baseball field
Imperial Walkers
A Flipper-style stretching exercise

Revolutionary War – Honoring George Washington
10(+2) sets of 10 repetitions on legs, including such favorites as
Air Squats
Monkey humpers
Toe Raises
Jump Squats
Daft Punk
Curtsey Squats
Sumo Squats
Al Gores

Civil War – Pushup routine
It lasted 4 years ending in 1865 so represented with 4 sets of:
18 merkins, 6 werkins, and 5 diamond merkins (two lower body only PAX modified with core and more legs)

WW1 – Chemical Warfare (which brings on the nausea and vomiting)
4 sets of 25 Burpees with 10 Peter Parkers between sets (Some PAX modified with Jump Squats)

Mosey to the fitness bars for WW2
The war concluded in 1945 so 19+4+5 = 28 pullups

Korean – most forgotten of the wars and was therefore forgotten in this workout

Vietnam War – most miserable war
V-situps if YHC remembers correctly, but he probably doesn’t

Gulf War
Partner bi – tri work: 2 sets of 12 reps each on curls and overhead extensions

War on Terror – the longest and continuing war
2 laps around the park

11/17 Side Effects Q
11/24 Mr Feeny Q
12/1 Pancakes at Swenson’s
Spike is looking for a holiday season service project