Waldo and Friends

01-Jun-2019

Conditions: low 60’s; sunny

After being away last weekend I was looking forward to getting back to the Grill and was anticipating a good turnout.  I had heard good things about Ringworm’s VQ which apparently was quite the beatdown with a lot of chatter about merkins up and down the stairs.

Cars started rolling in and then I saw two men strolling down the street toward the band stand.  As they got closer I recognized Waldo who I haven’t seen at the Grill in over a year.  He was in for the weekend from Ireland and thought he’d surprise me rather than giving a heads up that he was in town.  He made my day.  And, he brought an FNG, his neighbor.  We ended up with a strong turnout of 10 PAX.  Tiny, showed up for his second workout after the warm-a-rama.

The disclaimer was given and we launched into warm-a-rama: SSH, Arm Circles, Good Mornings, Cotton Pickers, Abe Vigoda, Alabama Ass Kickers, Best Stretch Ever, Calf Stretch, Plank Jacks.  And for good measure, to get us in the right spirit, we did 3 Wolverines to get the adrenaline flowing.

The Thang:

This week’s workout was modified from the workout I did in Columbus Ohio last week:

#1: 20 Lunges, 15 Merkins, 10 WWI Sit-ups, 5 Burpees; Run ~70 yards and back; Repeat 5X or as many sets as possible until all have completed at least 5 sets.

At this point, Waldo demonstrated that he hasn’t been slacking off, he lapped us and completed 6 sets.  His secret…he’s been doing F3-like workouts with his M in Ireland.  I asked when he is going to start an F3 Ireland group and he is seriously thinking about it.  I want to go to the launch; anyone else game?

#2: Teams of 3 or 4: men do 2nd and 3rd station exercises until cinder block reps are complete and then switch stations

  • 20 Cinder Block Swings / Mountain Climbers / In and Outs
  • 15 Overhead Press with Cinder Block /  Imperial Walkers / Climber Taps
  • 10 Cinder Block Curls / Diamond Merkins / Flutter Kicks

We did a recovery run around the band stand after each set.

#3: Mosey to the playground for Morning Call: PAX lined up in Plank position and 2 PAX in turn ran to the pull up bars to knock out AMRAP.  This is definitely more challenging with a larger group of men.

15 Dips (IC)

Mosey or Sprint back to the band stand for Mary: Dealer’s Choice — American Hammers, Leg Raises, WWII Sit Ups, LBCs, Flutter Kicks, Side Plank Dips each side, Freddie Mercury, Crunchy Frogs

COT: Prayers for Waldo’s travels, Prayers for our Country, President, and Leaders, Thanksgiving for F3 and prayers for the men of F3 and their families.

We gave our FNG the name of Proton due to his positive energy and encouraging nature.  Welcome Proton!  It is great to have you join this ongoing F3 adventure.

It is always a privilege and honor to sweat alongside these brothers!

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Number of FNGs: 1

The Shovel Flag Returns

11-May-2019

Upper 50s; partly cloudy

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

Mosey to the foot bridge for –

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

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

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

·      Dips (15 IC)

·      Flying Squirrels over the river

·      Indian Run to Industrial Drive

·      1-Arm Assist Pushups (10 each arm)

·      Railroad Tracks for ~ 200 yards

·      Mosey to Highway overpass

·      Bridges with leg raises (15 IC)

·      Moon Gods (10 IC each side)

·      Lunge Walk ~ 50 yards

 

·      ATMs

·      Mosey

·     Wind Sprint to parking lot 

·      20 Jump Ups or Step Ups on picnic table

·      Partner up – leg push downs

·      Parker Peters (10 IC)

·      Climber Pickle Pusher (10 IC)

·      Scout Run back to foot bridge

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

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

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

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

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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.

Mary

Mosey back to the shovel flag and pay up on the one drop of the log of fame.

CoT

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.

Name-A-Rama
Number of FNGs: 4