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

One more charge up Boyant Hill….

4 PAX for the 3 mile Pre-Ruck around Phoenixville

Conditions: Humid, 54 F, Cloudy


Warm Up:
-Abe Vigodas IC x15
-Parker Peters IC x25
-IW’s IC x25
-SSH’s IC x20

-Mosey to Boyant Hill
-Jacob’s Ladder up the hill for increasing Jump Squats x7 (Total distance ~1.5 miles)…planking for the 6
-Mosey to Bridge Street for some Route 66 – increasing merkins (we had the street to ourselves while the cops set up for the Food Truck fest!)…Balboa’s while waiting for the 6
-Mosey to Blue Bird Distillery for some 6MOM:
-Box Cutters IC x15
-American Hammers IC x20
-Mosey to the American Legion parking lot for 10 of the 21 burpees in honor of Riley Howell who tackled the UNC Charlotte gunman this week
-Mosey to the AO to finish off the 21 burpee salute to Riley for his sacrifice
-Hello Dollies IC x15
-Flutter Kicks IC x20
-In all, the PAX did just under 3.5 miles with the beatdown!


-Hops read Psalm 46:1-3 and reminded the PAX about the Lord’s providence and steadfast refuge and shelter in times of trouble and when climbing the mountains
-Praise for Winklevoss’ niece and nephew returning home safely from the NICU
-Prayer for all those affected by the Charlotte and CA shootings recently


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

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

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

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 …

Brothers in Pain

Temperature : 35 degrees and dry

Conditions : After the 2-3” of snow we had earlier in the week, YHC was concerned that our workout area would still be covered, but the warmer temperatures the past few days really cleared the spot nicely. It was a little squishy, but most of the squish was still frozen.  Specifically after some complaints about last week’s situps being a bit rough on the backside (since we did them on a tennis court), YHC wanted to ensure that everyone had a nice soft (frozen) spot on the ground to cushion them.

Pre-Ruck : 4 PAX showed at 0530 for a nice walk around Phoenixville.

Bootcamp : 9 PAX posted for a “Partner” workout led by YHC (Spike).

DISCLAIMER , Mission, FROM (Free, Rotational, Outdoor, Men Only)

Warmup : (numbers varied slightly as YHC attempted to keep the PAX guessing, but the count was at least 10)

  1. 10x arm circles IC
  2. 10x circle arms IC
  3. 10x Abe Vigodas  IC
  4. 10x Side Straddle Hops IC
  5. 10x Imperial Walkers IC
  6. 10x Monkey Humpers IC
  7. 10x Mountain Climbers  IC
  8. 10x Heel raises IC

Mosey to ball diamond (approximately 0.3 miles)

The Thang : 

Count off : 1 and 2 (which seemed to confuse some, but YHC intended it to be a way to switch partners easier, but not all ideas pan out).

Those not carrying or dragging or leaping over their fellow PAX got to carry two 40 pound jugs of water (80 pounds total) from one cone to the other (around 20 yards for each travel below).   8 rounds of back and forth, exercising at each and and travelling with partner :

  1. 20x high five Merkins, then Travel : Partner Carry and another 20x high five Merkins before carrying partner back.  Then switch partners.
  2. 20x Partner V-ups (1 standing, 1 holding partner’s ankle’s), then Travel : Partner wheelbarrow (20 yards) and switch V-ups. Then switch partners.
  3. 20x bicep curls (with partner). Travel : Partner leapfrog.  Then switch partners.
  4. 20x Partner Derkins (elevated merkin, with legs on partner planking). Travel : Weekend at Bernies (One partner behind the other, dragging across the area). Then switch partners.
  5. 20x Big-Big Boy stand-up situps (with partner holding feet).  (YHC reminded the one holding to keep your head down).   Travel : Partner Carry.  Then switch partners.  (Some mumble-chatter about the difficulty level in attempting to complete the “stand-up” part).
  6. 20x Pattycake Merkins (facing each other.  On up movement, partners touch right hands in the middle. Repeat merkin and switch hands).  Travel : Weekend at Bernies. Then switch partners.
  7. 20x Power Merkin (put your feet on planking partner’s back and perform Merkins).  Travel : Partner Carry. Then switch partners.
  8. 10x Clerkin (Merkin with a clap), In Cadence.  Travel : Weekend at Bernies
  9. Tunnel of Love!

For those counting, thats around 170 Merkins.   Definitely some shaky arms near the end, and some mumble about how YHC was trying to make it difficult so he wouldn’t be asked to Q again.

Mosey back to Flag

6 Minutes of Mary :

  1. 20x Flutter kicks IC
  2. 20x Superman Swims IC
  3. 20x American Hammers IC
  4. 10x Boxcutters IC
  5. 10x Wife Pleasers IC

Count-o-rama : 9.   Name-o-rama.  Name FNGs : 0

Announcements : There is an upcoming ruck in Valley Forge in March.  More details will be sent out.

Circle of Trust (these were shared throughout workout to remind the PAX about the FELLOWSHIP portion of F3 ):

    • “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.” (Ecclesiastes 4:9-10).
    • “A friend loves at all times, and a brother is born for a time of adversity.” (Proverbs 17:17)
    • “Greater love hath no man than this, that a man lay down his life for his friends”. (John 15:13)

Closing Prayer

2019-02-16 - F3 VF Bootcamp.jpg

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


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

2019 New Years Ruck through Valley Forge

7 PAX (4 visiting) converged from Valley Forge, Philly, and Lanco to complete a 5 mile ruck through Valley Forge, America’s original AO.  Disclaimer was shared.  Outside of YHC’s limited knowledge about Fredrich von Stueben, much additional history could have been learned, but the rolling hills and winding path didn’t allow for too much instruction from YHC.  Much mumble chatter ensued throughout and F2 was certainty bountiful and much appreciated by all.  Tough Philly style photos were taken and Lindros was ridiculed for starting to run up the last 250 foot climb prior to seeing the top so he returned to the pace of the PAX.

Special intentions: Praise for recovery of Sunspot’s boss, starting a New Year with a clean slate and reminder the Christ offers a clean slate at any moment we need, and Eagle’s M and 2.0’s as he is away in Tanzania.

Recommendation is to make this an annual Convergence of sorts.


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


Sally’s Cousin’s Ad Hoc 5k

Conditions: Balmy 29 F, Clear

2 PAX posted (Side Effects and Hops) and 1 in spirit (Mr Feeny – down with the stomach bug at the last minute) at Manderach Park for an ad hoc post Christmas run.

The PAX ran for 1.5 miles around the park (amongst the pretty pathetic exercise stations…). After running halfway, the PAX did Sally’s Cousin (air squats to Flower by Moby). The PAX then finished off the 5k with another lap around the park.

Prayers for Side Effect’s daughter and Hops’ wife

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.

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.

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