You know we’re getting closer to summer when we start in the gloom and finish at sunrise. A short-lived 55 degrees this morning, with clear skies in the gloom. Men at the ready, disclaimer agreed upon, we jumped on it at 5:33. Desktop made a drive-by appearance at about 5:40. Conditions: 55 degrees and clear, little wind
Warmorama – (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, Toe Touch, (IC) Merkins, Mountain Climbers, Shoulder Taps, Peter Parkers, Mosey around the church
The Thang – Progressive Shuttle – longways across the south parking lot, shortened with each rep. PAX did a different exercise at each end, then immediately mosey’d to the far side. Burpees, Freddie Mercuries, Merkens, Squats, Abe Vigodas.
Wall Work – BTTW/Peoples Chair
Abs Over Easy – Flutter Kicks, American Hammers, Freddie Mercuries, Dying Cockroaches, Reverse Crunches, Half Supermans
Block Party – (OYO) Block Merkens, Clean and Jerk w/blocks
Mary – Sciatica Stretch front and sides, Knee to chest lower back stretch
Beautiful 50 degrees in Allentown this morning. The Gloom was not so Gloomy especially when Wilson showed up with Mr. Brady. (Castaway reference)
DISCLAIMER – free, open to all men, rotational lead, outdoors, end with CoT, modified as needed. Accept with Aye!
WARMARAMA – mosey around tree of life loop to playground and back to shovel flag. Circle up for IC -SSH, Imperial Walkers, Abe Vagoda, Daiser Pickers, Goodmornings, Merkin Plank Twists and take another mosey lap.
Part 1 – Four Cones Box Drills – around the outside of cones, shuffle left, high knees, Broad Jump, Nur, Shuffle right.
Part 2 – Spartan OCR: Carry # 9 – Workout
Line up along one side of cones. Each pax at station. 10 minute AMRAP, keep rotating stations when you feel like your can’t do any more. Switch on 4 laps around the outside of the 20ft x 20ft box carrying 55lb dumbbells.
1. Heavy farmers carry (left) –
2. Heavy farmers carry (right)
3. Walking lunges
4. Bear crawl
5. Crab Walk
Part 3 – Progressively Worse 1 Man Maker with 20lb dumbbell, 3 Medicine Ball Sit-ups, and 10 second hold.
Man Makers (25/15)
Dead Hang (x10)
Next set, was 3 man makers, 6 sit-ups, and 20 second hold. That’s about all the time we had. Mosey bag to the flag for finish. Mr. Brady and YHC tossed the Wilson (25lb) medicine ball back and fourth only dropping him on his head a couple of time.
CoT – prayers for Sunny, Chase, and Barry’s Family. Praise for Mr. Brady’s Mother In Law.
moseyed around the swamp field back to starting point. SS hops, Abe Vagotas, grass pickers , murkins, plank jacks, in cadence followed by neck, calf stretch and trunk rolls .
The “ Thang “
mosey to the monkey bars, paired up for pull ups. One pax did pull ups until he needed assistance from his partner. Flapjacked two sets .
Mosey to the pavilion and Circled up. I had each pax call out an exercise to do and in between each exercise we did the exercise Was chosen for that interval. First set was Monkey Humpers after each pax chosen exercise. Second set was Carolina dry docks finished with NameOrama, countarama, Circle of trust.
YHC arrived at The Bee Hive at 6:15am to a glorious sunrise and perfect 55 degree temperature to lay the ground work for today’s beatdown. A series of cones and coupons were strategically placed throughout the Bee Hive for want would follow.
Cones and Coupons – placed forty yards apart on un-even grass surface across from pavilion.
Every 0.10 of mile a cone was placed around the inside driveway and street to make a 0.50 mile loop.
Special thanks to Flame for delivering 10 Paver coupons each weighing 23 lbs.
Today’s workout was designed with the Murph and Spartan Races in mind.
Disclaimer – given
Mosey around the driveway and every .10 of mile (cone) stop for a quick round of 2 warm-up exercises. All movements done in 10 count series, some IC others straight count.
Arm Circles / Circle Arms
Daisy Pickers / Abe Vagodas
Monkey Humpers / Imperial Walkers
Merkins / Crab Cakes
Burpees / Bonnie Blairs
Partner Up. P1 is doing a Murph Set while P2 is doing a 40 yard shuttle run or coupon carry 4 times.
Murph Set Includes:
10 – Pull-ups
20 – Merkins
30 – Air Squats
In order to complete a full Murph you need 100 pull-ups, 200 Merkins, and 300 Air Squats. So that means we do 10 sets. Fortunately, or unfortunately this is only a 1 hour workout so we only completed 6 complete sets.
Mosey the driveway loop. At each .10 cone stop for a quick round of 2 ab exercises.
Flutter Kick / Scissor Kick
Pickle Pushers / Pickle Pointers
American Hammer / WWI
Low Side Plank Lower and Raise / Left Legs
Praise for the Mothers this weekend. YHC had a great trip to Hershey with the Mrs. Praying for Lucky Punk as competes in National Fitness Competition, Special Prayers for Heavy Load and men like Dr. Seuss who make the time to stand beside another brother struggling. Praise God for F3 and each of our attempts to get better, be the light into the world, and live 3rd.
Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world’s greatest stretch. The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute work for knee health but mostly mixed up myself.If I called ten ,we did 20,if I called 20 we did 10.Counting is hard,we need to include it in Q source.I may ask Mani for a refresher course.Anyway we had fun and Fun is the unspoken f in f3.The only important number was 9 pax who posted and it was a great workout because of Hawkeye’s fng…. Traveling Man. Circle of trust,we prayed for, Traveling Man who lost his mother,Heavy load, Pottstowns new AO and more.I am personally thankful for our leaders help and dedication,our fellowship and the privilege to lead this awesome group of men today.
A true case of ‘showing up is half the battle’. 3 amigos Friday morning, DS and LH recovering from Sunday’s 1/2 marathon and YHC on the mend from bruised ribs and not having Q’d for a month. But we brought what we had any how and CTHT. With disclaimer agreed upon by all, we got to it.
Conditions: 50 degrees and clear, very little wind
Four PAX present for the disclaimer. We moseyed off to the other side of the parking lot as YHC disclosed that today’s workout was a repeat of Saturday’s Grill workout. This is one advantage of straddling different AO’s.
Warm-a-rama: Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Smurf Jacks, Bridges with alternating leg raises
Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps. After each set, run a lap around the parking lot loop
12 Ranger Merkins
12 Sumo Squats
12 Flutter Kicks
12 Carolina Dry Docks
12 Plank Jump-ins
12 American Hammers
12 Shoulder Taps
12 Dying Cockroach
12 Diamond Merkins
12 Pistol Squats
Mosey to Playground for 12 or AMRAP Pullups and 12 Underdogs (IC)
While Uptown Girl ran after an unsuspecting pedestrian on the track to EH him for F3, the rest of us did 12 Dips (IC)
Mosey back to the pavilion
Mary: Australian Snow Angels and Mani-led yoga stretching
COT: Thanksgiving for F3 and the fellowship we enjoy. Prayers for the growth of F3 to impact other men and our communities.
4 pax posted for a really beautiful morning at the Trojan. We did a few new exercises. Most successful. Some may need to stay in the r&d department.
WOR-short mosey and IC ssh, abe vigodas, grasspickers, imperial walkers, prom dates off 2 feet (and single leg as suggested in recent boot camp article), Alabama ass kickers, merkin back to prayer position stretch
Footwork drills along line with burpees at the end-ladder of even number burpees from 2-10
to the playground for max pull ups/leg exercise/underdogs 2 times
partnered up – one group back to back heavy ball passes, other group did glute ham raises x 10 and flap jack
Had planned for plank exercise with all pax feet on next guys back, 4 pax group forming a square formation but didn’t turn out as planned at this point in the workout, plus a little tough on the back, may need to keep that in r&d permanently.
prayers of thanks and for our loved ones in need of healing
It was the most glorious Gloom I’ve seen this year. The second time this year I got to wear shorts and not freeze my tale off.
Long Haul and I decided 2 run the Uline Loop. Much Mumble chatter incurred after some warm up stretches and exercises to get the blood moving in the arms calves legs Etc.
Long Haul of course was very concerned about being six and therefore preventing the rest of the packs from getting the best workout possible for them.
It was further coined the Dilemma known as the Dual stable data problem. In fact it’s how countries win or lose Wars. When these stable data components of belief systems come into conflict or are crushed.
1. We always wait for the 6 and leave No Man Behind.
2. The more intense and brutal the workout is the more likely men will continue to return to the workout. Men don’t show up for easy things. This is what makes the F3 group Allure attractive two more men than last night. Frankly it’s not about what anyone thinks. It’s just a matter of psychology that says there is a standard and you want to qualify for it so become part of this group that’ll make you better.
Like many things in life there are conflicting rules which can lead to confusion. If we over focus on one we will lose the other. It is our job to navigate each situation balancing out how much or compromising to accomplish the mission.
It is important to know that on our mission today on this three-mile Uline Loop. The 6 was lost and then found again at the end.
Mission completed after watch anxiety. We even lift it up Jason and prayer after completion.
Disclaimer by Uptown,long mosey around the outer loop,modified up by Mr.Brady and Uptown to include sprints and burpees.Great cardio and a good sweat achieved by all.Next to the playground with pull ups,underdogs,knee ups,tricep dips,lots of ww ones with lots of mulch chips.Then a short mosey to the little or inside loop.There we did bear crawls,crab walks,lunges, squats…too many,push ups,lbcs.At this point, I was having do much fun working out with these brothers llost track of time and Uptown kept us on task.Then a strenuous Mary as cool down.We ended with our circle of trust…we praised the beautiful weather,our health,being together.We prayed for Downsizes bruised ribs which he soldiers through,Drop box’s work challenges and frustrations,Mr.Brady’s health and upcoming test,his mother inlaw’s health and my in law Dan who is in hospice and needs God’s help and peace. I have enjoyed every minute of every workout but today was even better, thanks guys,it was a privilege to Q. Long haul
Beautiful morning at the Trojan. Great seeing the sun coming up during the workout and thawing out the PAX. 3 PAX posted initially which had YHC recalculating the planned partner workout a bit, thankfully Mani made a clutch Trojan appearance which brought the group to 4.
Short mosey to bball court for stretching and then IC ssh, abe vigado, grass pickers, goof balls, mountain climbers, Alabama ass kickers, Australian snow angels, prom dates, crab cakes
Partner up – Power Merkins (reversed) – Partner 1 planks and partner 2 puts feet on his back for 6 merkins down to 1 jumping over to other side of partner at end of each set. Flap jack.
Mosey to playground – pull ups and underdogs x10 with partner squerkins x 10 in between – 2 sets each
Mosey to circle for a take on catch me if you can –
Partner 1 –starts a lunge walk: Partner 2 – does 10 OHClaps IC and 5 burpees and then sprints to catch partner 1 then a short recovery run to the beginning and flap jack
Repeated with – P1- crab walk: P2 – 10 peter parkers and 10 mt climbers IC
P1 – bear crawl: P2 – 10 LBCs and 10 Dry docks IC
P1 – burpee broad jump: P2- 10 plank jacks IC and 10 diamonds
Prayers for several people who have lost loved ones recently and thanks and praise for the hope we have in God.
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.
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.
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
Burpee x 8
Flutter Kicks x 16
Merkins x 24
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.
Head Tappers x 24
Pickle Climbers x 16
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.
Rochamburpees Tournament– Rock paper scissors – while in low plank (chillcut) Best out of 3! Whoever beats you, get become their alliance and cheer them on, as they go against the next challenger. There was supposed to be some burpee consequences for the losing alliance; however, time was the enemy and we already owed some burpees for a dropped log. FNG (aka Fumble) was crowned Rochamburpee Tournament Champion taking Long Haul in 3 rounds.
Mosey back to the shovel flag and pay up on the one drop of the log of fame.
CoRama = 25
No Rama = Fumble, Waterboy, Kubota, and Suds
Announcements – Coffeeteria at 412 with full-on cinnabon and grumb cake war between Elli and Jan! Hiking to top of Pike’s Peak! Flame urging each man to tell another guy about F3 because they don’t know they need it yet.
P&P – Neon took us out in prayer praising God for all these men of Hamburg and asking continued guidance, protection, wisdom, and growth for all of us.
Mosey the short loop to the playground. Stop half-way for Warm-a-rama: Arm Circles, Trunk Rolls, SSH, Monkey Humpers, Abe Vigoda, Grass Pickers, Plank Jacks, Calf Stretch
Mosey back to pavilion parking lot
Circle of Pain/Share My Troubles: “I am able to do all things through Christ who strengthens me. Nevertheless, you did well to share with me in my trouble.” Phil 4:13&14
13 stations, 14 reps at each station
Man, in center, jumps rope. As each man completes a station he has option to relieve the man in the center or continue to next station.
WWI Sit Ups
Carolina Dry Docks
Alternating Shoulder Taps
During this routine, Uptown shared some modifications to some of the exercises he picked up while watching YouTube during his recovery. These include Head Taps, a modified shoulder tap; a combo squat/imperial walker; and a combo six inches/american hammer. There were probably a few others that he is going to have to demonstrate again.
Mary: Dealer’s Choice — American Hammers, LBCs, Six Inch Hammers, V Ups, Freddie Mercury, Star Fish Crunches, WWI
COT: Gratitude for staring off day with a great group of men and the amazing community of the F3 brotherhood!
Started with a brief reading of the scripture Luke9:32 about the transfiguration of Christ and how it relates to our continuing transfirmation to better men which aligns with F3.If you get the man right, you get the world right. Warmara included stretching side straddle hops,Abe vigodas,grass pickers, merkins,Parker Peters. The Thang included mosey,sprints around loop three times interspersed with burpees,ranger merkins,side planks,planks,dips,step ups,bear crawl,crab walk,walking lunges,high knees, balls to the wall .We cooled down with the world’s greatest stretch and cobra. Praises and prayers We prayed for Beakers work environment,his wife’s trip to North Carolina,his cooking while she’s away.We prayed for Mr.Brady’s sick kids,passing around a bug,fever etc, especially his sons fever.We talked about Louisville f3 dedicating March27 to mental health and how we have people in our lives suffering.We discussed Hamburg’s one year anniversary with Uptown s return at Q.Beaker called Q at the Trojan next week.Personally I am very grateful for everyone and every workout.It was great working out with you today,thx Long Haul.Number of FNGs: Zero
SS Hops, grass pickers, Abe Vagotas, neck/ hip rolls OYO , murkins, mountain climbers, SS Hops, Mosey around the outer parking lot.
Ran to the bottom of the hill…( dealers choice) each pax picked an exercise, after each exercise we ran to the top of the hill and returned for the next exercise. Completing four exercises. Then ran to the shed for some coupons. Did military press, curls, arm rows ( each arm) , diamond push ups then monkey humpers. Finished with Mary, prayer request and Circle of trust.