Sally’s Cousin’s 5k…Down by the River

Conditions: 40F and clear


Warm Up:
-Grass Grabbers x10 IC
-Abe Vigodas x10 IC

-Mosey through Pottstown to the Schukyill River Trail for a 5k run back to the AO (total was 3.2)
-Stopped at mile 1.0 to do 10 Monkey Humpers IC by the side of the road
-Stopped at mile 1.5 to do “Sally’s Cousin” IC
-Finished off the run back at the AO

-Flutter Kicks x15 IC
-Hello Dollies x15 IC
-Leg Lifts x10 IC

-Prayers for Tim at Hershey’s church
-Prayers for Breeder as they look for a church, expect a newborn, and also for Uptown Girl’s daughter’s dedication this weekend

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

Pottstown South Street MacDeuce


Conditions: Clear, 44 F

Warm Up:
-Mosey around the block (0.34 mi)
-IW x15 IC
-Parker Peters x15 IC
-SSH x15 IC
-Surf and Turf (crab walk the bball court, and then bear crawl back)

Round 1: Burpees x12 IC, Merkins x12 IC, Simpsons IC, Run around the block (0.34 mi)
Round 2: Jump Squats x12 IC, Leg Lifts x12 IC, Diamond Merkins x12 IC, Run around the block (0.34 mi)
Round 3: Lunges x12 IC, Floyd Merryweathers x12 IC, 100’s x12 IC, Run around the block (0.34 mi)
Round 4: Squats x12 IC, CrossFit Merkins x12 IC, Crabcakes x12 IC, Run around the block (0.34 mi)
Finished off with Webbicides (increasing merkins x2 at each line)

-Box Cutters x15 IC
-James Bonds
-American Hammers x20 IC
-Hello Dollies x15 IC

-Prayer for Hershey’s aunt JoAnne and their trip to visit and witness to her
-Prayer for running the marathon of life right now (discussed Hebrews 12), especially with kids activities, school, etc.
-Prayer for Hops work situation

Penn Alley – But Nothing Shady

F3 Pottstown(AKA The Roller Mill) workout # 2 in the books. Despite only 2 PAX reporting, F3 Pottstown life continues. No life support needed as we pushed out a good workout with iron sharpening iron thanks to good discussion. A near ankle twist turning onto High Street could have ended Hershey’s day, but he was spared with minimal pain. Despite the looks of a shady alley, Penn St between High & King gave a nice hill to do alternate runs between two PAX. Mr. Feeney perfected the upside-down exercises against the Juan Carlos Fine Mexican Cuisine(4.5 star rated FYI). No emotional headlocks given to the few early riser fellows passing by, but our presence was surely felt – for better or for worse.

Warm-up on B-Ball Court

  • Arm Circles IC
  • Reverse Circles IC
  • Lego Jumping Jacks IC
  • Scissors IC
  • Log Jumps IC

Jog to Penn Alley w/ Ascending Push-Ups by 2 @ Each Food Establishment

  • One PAX runs up to the top of Penn and back down
  • Second PAX does said exercise until other PAX returns
  • Repeat alternating run/exercise
  • Exercises used: Frog Jumps, Burpees, Push-ups, LBCs, Upside-down arm Raises, Upside-down Bear crawls, Upside-down Knee to Elbow


  • Flutter Kicks IC
  • Heel to the Heavens IC
  • Heel touches IC
  • American Hammers IC
  • 1 Minute Plank Side
  • 1 Minute Plank Straight
  • 1 Minute Plank Other Side


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!


3 PAX and 1 FNG posted for the start of a new F3 location, as F3 Nation increased the family seed. 

Location site – South Street Park (447 South Street Park, Pottstown)

Time – 5:15-6AM




Warm-up on B-Ball Court: 

  • Arm Circles (and reverse) X10
  • Lunges X10
  • Al Gore Hold 20 Seconds
  • Squats X12


Jog to High St & Warren Hill (now dubbed Mikayla’s Hill)

  • Exercise inspired by Hershey’s oldest daughter turning 11 today. Run up Warren Street to the top of Washington Hill Road – No small duty. Returning to the bottom, each PAX was to do ascending burpees X2 at each cross st & alleyway for a birthday total of 11 locations: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22 = 132 Burpees
  • There was a moment of pondering about going back up Mikayla’s Hill for more pain, but the PAX unanimously agreed to head back to South Street Park with the existing pain in hand.


  • Flutter Kicks X12
  • Circle drawing with feet in air (and reverse) X12
  • American Hammers X20
  • Windshield Wipers X10


  • Lamentations 3:22-23 “New Mercies Every Day” reminder
  • Welcoming of FNG now BENDED KNEE – just got engaged last week…to be married this summer – May F3 prepare him well!
  • Prayer
Number of FNGs: 1

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


Coming to a court near you, ‘Basketball on Ice’


2 PAX for pre-ruck — pace was faster than normal without Hops present to slow us down.  Overnight snow and ice didn’t deter



9 PAX  from arriving bright, early, and full of energy for an ice bath of sorts.  Warmup on the Reeves Park (RP) stage introduced the group to a Circle Burp (burpees with cadence rotating around PAX) before moseying through the ice and snow to the park Flipper dubbed “Da Club” during a prior workout.  On the basketball court, we did about every suicide/exercise combination known to mankind…including bear craws, lunge walks, Bobby Hurleys, ascending squat jumps, ascending burpees, ascending merkins, and another new one… the Pacman chase.  We returned back to the stage at RP for 6MOM in the ice — exercises included flutters, snow angels, superman swims, to name a few.  COT at the flag – thoughts from Hershey around that fact one never really knows the impact that he/she is having on others and while during tough times, “Why did this happen FOR me” rather than “Why did this happen TO me”, keeping in mind others are learning from how you respond and the resilience you display.  Prayers and praise – Tuck 2.0 arrived on Wednesday, happy and healthy, Spike’s mom on the mend after a fall, and Flipper for a bounce back of health this week.



Number of FNGs: 1

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 …

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


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

Edwards vs Spartacus HIT

9 PAX posted in the abnormally warm and muddy conditions of the Blast Furnace for the last beatdown of the year.  YHC went with a 0.0 style workout intended to also provide fodder for your New Year Resolutions.


Short mosey to the baseball field
SSH x 25 (IC)
Grass Pickers x 15 (IC)
Arm Circles x 15 (IC)
Circle Arms x 15 (IC)
Low Slow Squats x 15 (IC)
1st base to 2nd-3rd base
High Knees
Butt Kickers
Side shuffle – chatter about Coach’s perfect form
Side shuffle back

The Thang
11 stations, 1 minute at each, ~15 sec rest, 2.5 rounds
Air Squats
Mountain Climbers
Kettle bell swings w/ coupon
Daft Punk
Flutter Kicks
Bentover Rows w/ Coupon
Curls w/ coupon
American Hammers
Push Press w/ coupon
Topped it off with 10 burpees OYO
Included lots of mumble chatter about Dan&Dan’s perfect form and Pebbles flow of chatter dropping off after the 1st round of exercises.  For some reason after a couple of inches of rain, the footing for burpees and mountain climbers inspired quite a bit of chatter too.  It’s safe to say that we left our mark on that part of the park.

Welcome Pebbles and Bam!Bam!
Prayers for Dial-ups brothers surgery
Hershey’s wife job situation
Bam!Bam!’s father-in-law
Unspoken medical concerns for Hops’ wife and SFx’ Daughter


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.

Animals and Tooth Fairies Bring the Pain

9 PAX posted in the beautiful gloom for a winter is coming warm-up beatdown with Side Effects at the helm.  5 PAX still feeling the effects of the 3.6 mile pre-ruck were shown no mercy.

Mosey around the park to a well lit spot near the baseball field, avoiding the construction areas, except for CSPAN who could not be contained by simple caution tape.

Imperial Walkers x 25 (IC)
Imperial Squat Walkers x 20 (IC)
Angle Grinders x 15 (IC)
Carolina Winemixers x 15 (IC) – had the PAX groaning at the start, will have to circle back and make this one a staple

The Thang
We let the animals loose to roam from the first base line to the left field fence:
Duck walk lunge style
Duck walk back low squat style
Frog jumps – we quickly learned the importance of keeping our feet under us when landing on the wet grass
Alligator crawls

Back to the light for a quick COP:
Bear crawl ring of fire including: Bear Crawls, Crawl Bears, Booboo Bear Crawls with each leg
Total Merkins: 90, total trips around the circle, about 4, but it was a big circle

Mosey to the stairs in front of Holy Ghost Catholic Church
1-2 PAX perform Ascending Tooth Fairy up the steps – perform merkin on first step and increase number of merkins on each step by one as you go up
Remaining PAX alternate between Wall Sits and Rocky Balboas until someone calls quits
One round of Balls to the Wall
Dirty Hook-Up x 15 (IC) to wrap it up

Mosey Back to the Flag
Quick rendition of Bruce Lees: American Hammer x 20 (IC), Leg Raises x 15 (IC), LBCs x 20 (IC), Heel Touches x 15 (IC), Crunchy Frog x 10 (IC) – Dial-Ups form was so spectacular all PAX wanted to stop and stare, 100’s for 30 seconds

City Ruck Tour in Philly on 10/13
Baer Trappe AO on Wednesdays, 10/17 Hops Q
Lancaster Convergence 10/20
F3 Philly Launch 10/20
Blast Furnace 10/20 – 5:30am Ruck, 6:30 Bootcamp with Boyant VQ
End of October S’mores at Swensons – this is begging for a S’mores themed workout – “Thank you Q can we have S’more!”

Homecoming night in Phoenixville – safety of the kids and smart decisions made
Hops mother-in-law praise for successful breast cancer surgery and prayer for benign results

Mogadisu Mile for Durability

9 PAX posted for the last of 4 IronPAX Challenges shared by F3 Greenwood, SC and built durability while the world slept on its fat 6.


Mosey about 50 yards and back
SSH x 20 (IC)
Windmills x 16 (IC)
Peter Parkers x 20 (IC)

Mogadishu Mile (OYO)
Explanation and commentary on modifications for pull-ups
1 mile run
50 pull-ups (modified as necessary)
25 lunge walk steps + 25 air squats x 4 sets
25 merkins + 25 yard “sprint” x 4 sets
100 hip thrusters
50 pull-ups (modified as necessary)
1 mile run

T-claps to Mountie for not only knowing the name for Windmills (fail by YHC), but also giving us a quick history behind the Mogadishu Mile being tied to Black Hawk Down and those troops that had to huff it out of the crash zone – Remember Everyone Deployed!

T-claps to Boyant for leading the pace to the finish and then running an extra half mile to bring in the 6!

Convergence in LanCo on October 20
T-shirt order achieved minimum order, but still get yours until 9/5

Short COT on how fatigue makes cowards of us all – during workouts we doubt and make excuses to make it easier and in life when its late or when we get worn down we cowardly lose our cool, diverge from our principles, or generally do something we regret.  Working hard in the workouts builds durability and discipline to overcome physical fatigue and strengthens are hearts and minds for the other situations we face in life.