Better Than a Fine Wine!

A beautiful 57 degrees this morning at Lone Lane Park! Remember the best way to get a hard commit from an FNG is to pick him up at his home. Some people say things get better with age. That’s a bunch of crap. Things are way better with age. This morning was no exception.

Disclaimer – only men over 18, rotational lead, free, all volunteer, non-professional, modify as necessary, not pass fail, you assume very real risk of injury by participating. Everyone states “I” or leaves upon their own free will.

Warmarama – SSH, Sungods, Abe Vagoda, Grass Pickers, Monkey Humpers, Slow to Fast Mountain Climbers, Motivators, Merkins, and Burpees.

The Thang

Part 1

Mosey to basketball court.
1. Suicide ladder foul line, mid court, foul line, end line.
2. Mosey Mid Court – Shoulder to Shoulder for Merkin Ladder
3. Wall Sits on Fence – 10 count each PAX
4. Balls to Wall – 10 count each PAX
5. Crab Walk Mid Court for James Bond 007
6. Bear Crawl End Line for Hand Slap Squats x 25
7. Crawl Bear Mid Court for J-Lo / Hips Don’t Lie x 10 IC
8. Lung End Line – Imperial Walkers x 25 IC

Part 2 – Millennial Races – two teams

1. One person from each team starts a Bear Crawl race 100 yards down drive to corner, then gets up and sprints 200 yards around parking lot loop. Rest of teams hold plank or merkin variation until turn.

2. Wheel Barrow across volleyball court – flap jack back.

3. Fireman Carry over and back volleyball court – flap jack.

4. Team 1 Pull-Ups (AMRAP) while Team 2 In & Out Abs x 25 – Flap Jack

5. Team 1 -Pull-Ups (AMAP) while Team 2 Dips x 25 – Flap Jack

Mary

With the last 30 seconds left in workout do Pilates 100’s!

CoT

CoRama = 7

NoRama = One FNG (Benjamin Greenly) Now lovingly referred to as Mad Dog!

NOTE: As referenced in our DISCLAIMER above you need to be 18 years old to accept the official legal disclaimer, unless of course you are sponsored by a family member that takes responsibility. Therefore YHC got the pleasure of trying to smoke a 17 year old stud. It wasn’t looking good for YHC, he beat me pretty good in the shuttle run, bear crawl, and sprint. Until the end! Yes, the naming portion of every workout when you get to look into a man’s soul. It was as struggle to find an appropriate name for this North Carolina native, baseball player, high school senior. No good names were coming to us, then it hit! The glazed look in the eyes and a swift movement to the bushes for a splash of the old merlot. The PAX was surveyed for the finest wine and MAD DOG was birthed!

Prayers & Praises

Thank God for a group a men called F3 that get outside a few times a week in a 1,000 different locations to make each other better. Whether your a 17, 47, or 107 it’s worth the trip. Special thanks to my brother of the Gloom Sunny for introducing me to this group of crazies almost 2 years ago in Moorhead City, NC.

Boldness

Welcome, 7/14/18
Disclaimer

Warm a rama: Arm circles, snap crackle pops, reach for the stars, happy feet, pendulums, hulk hogans.
Mosey

Scissor jacks, quad stretch, plank jacks, calf stretch

Mosey

Stations:
Full Pull- weighted backpack, each PAX shared thoughts on being bold, side shuffle
Block Walk, backwards run
4 Square, carioca
Bucket Curls, front run
Jump rope, shuffle shuffle jump
Merkins, zig zag backwards
Goofballs, 2 forward runs
Mountain climbers, American hammers
Ab roller, bicycles
Block side steps,squats
Side Planks, SSH’s

Mosey
Prayers, praises, announcements, counter ama, name a rama, FNG- Short Haul, COT

Catch Me if You Can

Thursday, July 12. Beautiful weather for a workout.
Modified disclaimer, all PAX accepted.
Warm-up: jogging, shuffling, karaoke, skipping, bending, jumping. Followed by partner stretches of major muscle groups. Mosey to upper parking lot. Mumble chatter included least and most favorite exercises, and things we liked/didn’t like about our F3 nicknames.
Cadence exercises in upper parking lot: Merkins, side-straddle hops, and low plank. Mosey to field for crunchy frogs, crab cakes, and some other exercise that was one of the guys’ favorites. Mumble chatter included things that we are thankful for and things that are of great concern to us.
The Thang: Game of Catch Me if You Can. With partner, one PAX attempts to do a cross-field exercise while the partner completes a stationary exercise and then chases after his partner. Once he catches the partner, they switch roles and go back across the field. Cross field exercises included: bear crawl, crab walk, backwards jog, karaoke, and two-footed jumps. Stationary exercises included: Merkins, burpies, side-straddle hops, LBC’s and squats.
Mosey to shovel flag for five minutes of Mary. Mary exercises included: six inches, American hammers, side crunches, and WWI sit-ups.
COT announcements: Convergence July 28, launching of new AO on Labor Day, and Luigi moving.
BOM prayer requests for families.

Tripple Threat!

It was not easy to get out of bed this morning recovering from the 1776 workout and 3rd workout of the week for some. Full Disclosure: This workout was not pre-planned; however, lots of stretching was brewing in minds eye on the way to AO. T-Claps to Flame, Beaker, and Lugi for coming up strong this morning after yesterday’s beat down. A special thank you to Beaker for starting the PAX off with the warm-up as YHC was running 5 mins late. I am sure he gave a statement that sounded a lot like….

Disclaimer – only men over 18, rotational lead, free, all volunteer, non-professional, modify as necessary, not pass fail, you assume very real risk of injury by participating. Everyone states “I” or leaves upon their own free will.

Warmarama – Abe Vagoda, Grass Pickers, Sungods, SSH, parking lot line agilities. Frankenstein walk, high knee, butt kicks, drunk drivers, bounding, shuffle, Karoke, bear crawl, crawl bear, aligator walk, lunges backwards, lunges forward, broad jump.

The Thang –

Round 1: Mosey to basketball court

4 corners – progressive – 10 burpees, jog, 20 Imperial Walkers IC, crab walk, recovery forward stretch both legs straight 30 seconds, kick legs over head stretch out back 30 seconds., Nur, 40 Carolina Dry Docks. Finish with a shuttle run sprint foul line, turn around, end line, mid court, end line, other foul line, end line, end line, end line.

Round 2 – Mosey to Center Court circle up.

Stand outside the mid court circle.
– Al Gores one loop right and one loop left.
– Overhead Clap one loop right and one loop left.
– Punches one loop right and one loop left
– Squat down touch the ground one loop right / left
– Smurf Jacks one loop right and left
– Big swinging arm scoops one loop right and left
– Drop to 6 – 10 count IC – flutters x 2, freddie mercury, dolly
– Merkin walk half loop right, half loop left.

Round 3: Mosey to softball field to bench

1 Pax – Jump Over the Bench 10 times (modify step ups)
Rest of Pax do the following exercises until complete:
– Dips
– Derkins
– Urkins
– Crab Cakes

Mosey to shovel flag.

CoT

NoRama – no fng’s
Co Rama – 5

Announcements – Beaker and the boys from Hamburg want to do a Boulder Dash in August! Should be fun and might be convergence worthy. Wednesday night workouts 45 minutes followed by 45 bible study coming soon. Maybe even next week! See you Saturday Emmaus / Hamburg Community Park!

Prayers and Praise – Open House celebrates 12 years of marriage today! Lugi working the home repairs list to get his house ready for sale, and gratitude for this great group of men and this beautiful way to start the day.

The 1776 Workout

This workout has been modified from last year. Improvements included taking reps from 1576 to 1776, pushing back start time to 07:00, and increasing workout time from 45 minutes to 60 minutes. Suffice to say after almost 2 years of working out with this group of men, this was the toughest workout YHC participated and or lead.

Disclaimer – only men over 18, rotational lead, free, all volunteer, non-professional, modify as necessary, not pass fail, you assume very real risk of injury by participating. Everyone states “I” or leaves upon their own free will.

It was also made perfectly clear that no one ever completed this workout from our AO “Solo” to achieve “Patriot” status; however, fireworks are set-off and enjoyed by all who finish together. Suggested that you partner up with 2 or three guys to get combination of total rep counts to suit your fitness level. The mantra is give your best and nothing less. Don’t give up, just keep moving. We won’t leave you behind or leave you where we found you.

Warmarama – Leg Swings, SSH, Sungods, Abe Vogoda, Grass Pickers, Monkey Humpers, Slow Mountain Climbers, 1776 meter run (1.01 miles). Pax stops running when the first guy completes a mile run. You should walk, jog, or run your fastest.

The Thang

Round 1
1 – Agility: 100 yard High Knee
2 – Arms: 100 – Merkins
3 – Legs: 100 -Squats
4. – Abs: 100 -LBC’s

Round 2
1 – Agility: 100 yard – NUR (backward run)
2 – Arms: 100 – Pull Ups
3 – Legs: 100 – Step Ups
4. – Abs: 100 – American Hammer (50 x IC)

Round 3
1 – Agility: 100 yard AYG Sprint
2 – Arms: 100 Overhead Claps
3 – Legs: 100 – Lunges
4. – Abs: 100 – Plank Jacks

Round 4
1 – Agility: 100 yard Duck Walk
2 – Arms: 100 Dips
3 – Legs: 100 Mountain Climbers (50 IC)
4. – Abs: 100 Flutter Kicks (50 IC)

Full Disclosure: I think round #3 Leg exercise might have been missed. I don’t remember doing the lunges; however I wrote it down. Then again it could have been the impact of the heat and nausea setting in.

Finisher: 100 Yard Bear Crawl and complete 76 Burpees! Special thanks to our camera man (Dave Hinson) and his grandchildren Sander for counting the last 10 burpees, and Selah for counting the last 6 burpees.

CoT

NoRama – Long Haul becomes Proud Pappa of Try. Welcome Kyle a former rubgy player and PE teacher.

CoRama – 11

Announcements – workout tomorrow 5:30am Lone Lane Park (Trojan).

Prayer and Praise – thank God for this great country and all the freedoms we have. Mothers, Wives, Daughters expecting babies. (Uptown, Dropbox, & Try). Lugi new home in Bethlehem. Prayers to help all of us continue use our giftedness to lead in our families, workplace, and community. People, especially our children our watching.

Out of hibernation

Tuesday, June 19, 2018
A lot of bears came out of hibernation and appeared at the Swamp; attendance was a recent high.

Warm-o-rama:
Plank jacks, grass pickers, arm circles, peter parkers, shoulder taps, mountain climbers

Mosey

The Thang:
The PAX started with caterpillar through the parking lots up and back. Half mile mosey to other side of park.

A ladder routine starting with two crab cakes, bear crawls across the grass and ten dry docks. Sprint back to start line for three crab cakes, bear crawl and nine docks. Crab cakes worked up to 10 and dry docks down to 2; SSHs between laps.

Mosey back to shovel flag for some Mary

Count-o-rama / Name-o-rama: 9

Announcements & COT: 6:15 AM

Block-a-rama II

21-Jun-2018

After Q’ing the block-a-rama workout at the Grill last Saturday, YHC decided to take it on the road, loaded up my prius with 9 Concrete Masonry Units (CMU)s, and headed to the Trojan to share the joy of concrete with the Upper Macungie PAX. The prius was riding a bit low and the gas mileage wasn’t quite up to par. Seven PAX initially posted to the workout.

The disclaimer was given and we moseyed off to the end of the road for warm-a-rama: Abe Vigoda, Sun Gods Sobriety Style, Arm Circles Sobriety Style on other leg, Goofballs, Grass Pickers, Carolina Dry Docks, Peter Parker, Plank Jacks

Zena caught up with us during the warm-a-rama so we had one CMU to spare. He entertained us with accounts of his new moonlighting hustle as a stripper, gorilla style. That set the tone for some interesting mumblechatter

The Thang:
Mosey back to shovel flag and grab a CMU coupon.
Flora 1-2-3: Partner up – combined totals of 100 Merkins, 200 LBC, 300 Goblet Squats. P1 10 Derkins on CMU/ P2 hold plank with feet on CMU, flapjack until total is achieved; P1 20 LBC with CMU held on chest/ P2 legs at 6” with CMU held up over chest, flapjack; P1 30 Goblet Squats/ P2 hold Squat position holding CMU, flapjack.
Recovery run around the parking lot loop. Return to shovel flag
10 Blockees (Burpee with CMU – do Merkin on CMU, return to stand and press CMU overhead)
10 Elf on Shelf – on six with CMU beside you, lift CMU high over body and set on the other side
Recovery run around the parking lot loop.
Colt 45 – CMU curls; 15 reps from bottom to ½ way; 15 from ½ way to top; 15 full range

Mary: Dealer’s Choice – several PAX continued the block-a-rama by getting creative with use of the CMUs – Heavy Freddies (Freddie Mercuries holding CMU overhead), Wipers (hold CMU overhead and lower to left and right to work the obliques), WWI holding CMU, Tricep extensions using CMU.

COT: Announcements, Praise/Pray Requests – prayers for Agassi’s upcoming surgery; Congrats to Dr. Seuss on completing his 50th (recorded) workout! Look for a HOF Log coming to a workout near you.

Doracides suck but I love it so much.

Arrived this Saturday Gloom to see a few familiar faces and a few new faces. My first time meeting Scribe and Longhaul’s first workout. Beautiful morning for a beat down.

Warm-a-Rama
Series of various running exercises across the parking lot.
SSH
Moroccan night clubs
Little Baby Arm Circles
Plank
Merkins
Monkey Humpers

The Thang

Doracides
– Partner 1 does prescribed exercise while Partner 2 runs to a spot does one burpee and back, repeat for 2 burpees, and repeat for 3 burpees.
– Round 1 – 100 Merkins
– Round 2 – 200 LBCs
– Round 3 – 300 Squats

Mosey to the playground for some fun.
2 PAX at each station for 1 minute.
Station one Step ups
Station two Merry Go Rounds
Station three Swing Rows
Station four Pull Ups

Mosey to Bandshell

Flames speech.
These exercises we have done require a partner to get through. We lean on each other to complete the set and move on to the next set. In the same way we should lean on our brothers in life. Don’t try to go it alone when the dudes around you could help. Who knows, maybe they need your help. Jesus didn’t go it alone, neither should we.

Bandshell round robin.
One PAX chooses an exercise. While the others are completing reps he is running 2 laps around the bandshell.

Mosey back to the shovel flag for COT.

I love getting to name new guys. This morning I had the pleasure of naming Bruce Longhaul. He received that name because his marriage is 46 years young. Congratulations on your first workout.

Flame Out

Backblast

Had four this AM for a rainy beat down.

Warmarama
Indian run to the upper parking lot followed with Side straddle hops ,Arm circles
Huggy bears ,Abe vagotas and murkins.
Mosey to the pavilion, shuffled, high knees , side steps

The Thang.
Dealers choice Murkins. Each pax called out a style of murkins he wanted to do
“”. ABS.
Descending Burpees with bear crawl to each side of pavilion. 6am flame and I had to go. Uptown girl led until the end of. The workout followed by a circle of trust and prayer.

Trojan horsin’ around

It was a beautiful, warm and sunny morning in the gloom. Seven posted for the frolic in the park including a gent from Charlotte who was in the Valley for the day.

Warm-o-rama

Mosey, arm circles, Abe Vagodas, Moroccan night clubs, monkey humpers, Peter Parkers and merkins

The Thang

The PAX moseyed around the mile walking path, stopping every 100 yards for some PAX led pain including dry docks, burpees, ATMs, merkins, dollies and more. At the end, finishers were rewarded with a bear crawl and crab cakes.

The PAX moseyed to the basketball court to partner up for 100 cumulative merkins while the partner did an up and back shuffle. Partners worked together again for 100 crab cakes and a backwards run.

The PAX wound down with PAX led Mary followed by countarama, namearama and announcements. Flame will be leading a fitness test Saturday at the Bee Hive.

COT: 6:15 AM; prayer’s for the young man who passed away and his family. This was the reason that Chopper was in town.

Murphy’s Law

A beautiful May 1, 2018 Tuesday  Gloom in the low 40’s.  Impromptu Q, YHC received 5:24am text from Neon stating he was up half the night with one of the 2.0’s.  Too bad I didn’t see it until 6:24am, no worries I am always ready and honored to lead a workout.  Plus I always carry a spare workout in my  pocket!

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Mosey slow jog around the loop (.20 miles) discussing life’s most interesting aspects.  Beaker’s is reading a book given to him by Dr. Seuss about debunking evolution.  (paraphrase title, no real title, but real book)  Like they really needed to write a book about that.   YHC losing up his golf swing for this afternoon’s golf match.  Lugi waiting to hear back on the offer on a house in Bethlehem.  (Yes, this is a workout, I promise we are getting there!)

The Thang 

 

YHC continues to promote a special Memorial Day Workout known as “The Murph”  Named in honor of Lieutenant Michael Murphy, a Navy Seal Officer who gave his life for our country about 10 years ago.   He was pretty much a bad ass and would crank through this workout with a 20lb weight vest before 6am.

Official Workout Looks Like:

1 mile run

100 – Pull-ups

200 – Push-ups

300 – Air Squats

1 mile run

Completing this in under a 30 minutes puts in you Navy Seal shape.  As everything F3 we modify as necessary to get the best workout possible for you.

That said, we broke the workout into sets of  laps around the track, 10-pull-ups, 20 push-ups, 30 air squats, rinse with a lap or two around the track.  On the 2nd lap we did 2 back to back laps, and 2 sets of exercises straight through.

Our total count of pull-ups was 60, push-ups 120, squats 180, and 1 mile run.

 

CoT 

NoRama = 0

CoRama = 5

Praising God for a beautiful morning of sweat, laughter, fun, pain, and the energy that comes from getting together to push each other to be better everyday.  Prayers for Mr. Brady’s friend Dakota (20 years old) just diagnosed with brain tumor.  Lord help us remember today that life is a precious gift that we need to make the most out of each day.

Murphy’s Law

 

A beautiful May 1, 2018 workout with a low 40 degree temperature.

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Mosey to the loop. SSH, Abe Vogoda,  Monkey Humpers, Grass Pickers,  Merkins,  Peter Parkers, Mountain Climbers

The Thang 

 

The Murph –  1 mile run, 100 – pull-ups, 200 push-ups, 300 air squats, 2 mile run.

The Modification – sets of 1 lap around the track, 10 pull-ups, 20 push-ups, and 30 air squats, rinse with another lap or two.

Total Workout = 60 pull-ups, 120 push-ups, 180 air squats, and 1 mile run.

CoT 

NoRama = 0

CoRama = 5

Praising God for a beautiful morning.  Prayers for Cougar and his family as they go through a big transition this weekend.  Lifting up Lugi as they put in an offer for a home in Bethlehem to be closer to wife’s family.

Slog ‘N The Fog

Warm Up

  • SSH
  • Abe Vigoda
  • Grass Pickers
  • Monkey Jumpers
  • Mountain Climbers
  • Arm Circles

Mosey to Football Field Parking Lot

The Thang

Burpee Mile

Shuttle Slog

  • Run to 10 yd line 10 Shoulder Taps, run back to goal line 10 Shoulder Taps then run around area from goal line to sideline to 10 yard line to sideline and back to goal line.  Repeat going up in distance and reps by exercise as follows:
  • 20 yd line, Merkins
  • 30 yd line, Squats
  • 40 yd line, Carolina Dry Docks
  • 50 yd line, LBC’s

Blackjack

  • 1 Step Up, 20 Dips increase Step Ups reduce Dips until…
  • 20 Step Ups, 1 Dip

Mosey Back to Shovel Flag

Count O Rama

Name O Rama

COT

 

 

Further Defined

A beautiful windy Gloom in the low 50’s.  This workout is a follow-up to an incomplete workout called WELL DEFINED.  Let’s face it answering the question “Why Am I Here?” requires a lot of unpacking.

All too often in life we pass over good information not giving it enough time to sink in.  I guess that is why repetition is the mother of skill.  The real master or professional doesn’t have to think about what he should do because he has practiced so much he just knows how to act and respond unconsciously.  I think that is why we enjoy watching professional athletes, actors, or musicians.  They just act in accordance with the standards they have practiced over and over again.

John Woodall challenges men to defining and mastering FIVE big areas of life to answer the question Why Am I Here?

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Circle up around the cake. SSH, Abe Vogoda,  Monkey Humpers, Grass Pickers,  Merkins,  Peter Parkers, Mountain Climbers, Goof Balls.

Mosey to the basketball court.

The Thang 

Some exercises routines to help recall the importance of mastering the 5 BIG areas of life:

3 . FAMILY – FLORA 1,2,3

Partner up.   P1 – Hold Plank – P2 – Feet on Back P1 = 100 combined Merkins.  P1 – Push Feet to Ground – P2 Raise Legs Up – 100 Straight Up and 100 Side to Side P1 – Human Chair – P2 Monkey Drill across basketball court x 3.

Bear Crawl out to grass for…

5. CHURCH – Caterpillar Plank basketball court to playground.

4. WORK – Wall Of Fire – Human Chair / Balls to the Wall while one pax does 10 pull-ups.  Rotate through PAX.

2. MARRIAGE – Millennial (partial completion last Thursday) – 100 yards backwards run.  100 overhead clap.  100 yard forward run. Recover to shovel flag.

1. SELF – Super 21 (last Thursday)

 

CoT 

NoRama = 1 Cleitus John (CJ) Landis becomes Cougar

CoRama = 7

Praising God for a beautiful morning of sweat, laughter, fun, pain, and the energy that comes from getting together to push each other to be better everyday.  Prayers for Mr. Brady’s friend Dakota (20 years old) just diagnosed with brain tumor.  Lord help us remember today that life is a precious gift that we need to make the most out of each day.

Well Defined – The Big Five

A rainy gloom in the low 40’s.  This workout comes inspired from the Iron Sharpens Iron bible study that Beaker is leading.  “7 questions that rattle a man’s mind.”  Why am I here?  As you can imagine this is a question that can’t be answered in 90 minutes nor can a 45 minute workout give it justice.  All I can give you is some clues from what I learned in the study.  The answer to questions in short is, “You (we) are here to live a full life and live it abundantly for God’s purposes.”  In order to do so you have to know and define some things in your life in these 5 areas.  Welcome the BIG FIVE.

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Warmarama

Circle up at shovel flag.  Yoga for Runners 5 min SWORKIT, SSH, Monkey Humpers,  Merkins, Mountain Climbers,

The Thang –  The Big Five

 

  1. SELF – Super 21 – 1 merkin to 20 LBC, 2 merkins to 19 LBCs, 3 merkins to 18 LBCs.  Switching out differrent ab exercises as needed.  All total 231 Merkins and 231 ab exercises.   When looking to master your self, consider your SPIRIT, SOUL, and BODY. Often times we stop short of our capabilities.  Don’t stop searching and pushing yourself.  PROVERBS 20:5 – “The purposes of a man’s heart are deep waters, but a man of understanding draws them out.”
  2. MARRIAGE – Millennial – 100 yard run, followed by a 100 reps of 1 exercise.  10 rounds of different 100 rep exercises. SSH, Air Squats, Plank Jack. stop at 3 rounds.  Ran out of time.
  3. FAMILY – Flora 1-2-3 (No Time)
  4. WORK – Wall of Fire (No Time)
  5. CHURCH – Caterpillar  (No Time)

Well it looks like everyone will have to return next week to finish our workout and experience a fully WELL DEFINED life.  How we define things typically dictates our performance.  The better defined your body is the more attractive.  I think you get the idea.

 CoT 

NoRama =  0

CoRama = 5

Praising God for the men in our life that push us to get better everyday.  Prayers for our country who lost one of our great leaders Barbara Bush.  May the Lord raise up more leaders like her.  Prayers for Mr. Brady’s family (father in hospital, lost is sister last year).  Prayers for Lugi’s father 36 hours no power in Puerto Rico.  Prayers for Beaker, they he maybe filled with HOLY SPIRIT to stir the spirits of every man in Hamburg to continue on the mission and serve the men of F3.

Memorable Quotes:

John 10:10 – “The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”

The Goal in life is to get to a place where I am FREE to pursue what God has uniquely called me to do.

Circles of Pain

Still feeling the effects of a long winter.  A winter that won’t go away.  It’s April 5, 2018 with 33 degrees with 13 mile per hour winds, real feel 20 degrees.  Snow is still in the forecast!

Disclaimer:

Only men over the age of 18 can participate in the workout and accept this disclaimer. I am not a professional, which points to our core principal of being volunteer peer lead.  The exercises I suggest are just that suggestions.  I am not compelling anyone to do anything.  If I suggest something you are not comfortable with, modify as necessary to include even NOT doing the exercise.  This is not a pass-fail workout or group.  From continuing from this point and going on this workout with us you are accepting the very real risk of injury.   Please note we are exercising on public domain and you will be traversing uneven ground, it’s dark, and some spots may be slippery, you could lose footing quickly. Now is the time to either get in your car or state “Aye” affirming acceptance of risk of this workout. 

Pre-lude Stretch –  A continuation of our tribute and prayer request to Neon’s muscular failure.  A 5 minute of SWORKIT – yoga for runners played in the background as we did a sequence of my favorite stretches I do before and after a run.  While stretching is not part of the F3 protocol neither is Fart Sacking with an injury that we could have prevented with some intention.

Warmarama

Mosey around the loop. SSH, Abe Vogoda, Monkey Humpers, Grass Pickers, Merkins, Mountain Climbers, Air Squats, Lunges, Jump Lunges

The Thang – Circles Of Pain

 

Round 1 – Run .20 mile loop = 75% effort, Burpees until 6, 10 burpees counted by the 6.

Round 2 – Run .20 mile loop = 75% effort, LBC’s until the 6,  Beaker calls out Crunch Frog x 15 + Lugi calls out American Hammer x15.

Round 3 – Run .20 mile loop = 75% effort, Dips until the 6,  Lugi calls Dips x 20, Flame calls Step Ups x 10 each leg, Beaker calls out windshield wipers x 10.

Round 4 – Run .20 mile loop = 75% effort, Plank until the 6,  Human Chair 10 seconds each Pax, Balls to the Wall 10 seconds each Pax, and Donkey Kicks x 10.

Round 5 – Run .20 mile loop = 50% mosey effort, all finish together.  Stagger Arm Push-ups x 10 each arm, Derkins x 10 IC, Urkins x 10 IC, In out Abs.

Round 6 – Run. 20 mile loop – 50% mosey, all finish together.

CoT 

NoRama =  0

CoRama = 5

Praising the Lord for this great day and group of guys who have stepped up to better themselves and the guys next to them.  Asking God to help heal our past hurts as we reflect on our story and see where our rules don’t work in life the way we thought.  Also asking God to be with all of us, especially Flame and DropBox as they go into a dark workplace that needs a bright light.

Just a Minute

29-Mar-2018

The disclaimer was read and six PAX moseyed off to the park entrance for a warm-a-rama of Arm Circles, Abe Vigodas, Imperial Walkers, Plank Jacks, Peter Parkers, and Monkey Humpers followed by a comfortable mosey back to the pavilion.

The Thang:

One minute of each exercise with a short recovery between sets.  The recovery was lengthened initially while YHC, who can be technologically challenged, fumbled with his smart phone trying to turn off the timer alarm.

  • High Knees
  • Plank with arm raises
  • SSH
  • Plank with leg raises
  • Squats
  • Plank with side rotations
  • Side Leg Raises
  • Mountain Climbers
  • Lunges alternating legs
  • Merkins

After one round, our Mack Trucks-employed brethren hit the road while the remaining PAX did another partial round.

The workout was completed with a round of Mary: ~20 seconds each with no rest between sets:

  • Freddie Mercury
  • Flutter Kick
  • Dolly
  • Hundreds
  • American Hammer

COT:

Announcements: Hope Rescue Mission Workout Friday, Hamburg F3 Launch Saturday, F3 study group Wednesday evenings

Praise/Pray Requests: Prayers for family members visiting over the Easter holiday, employee at Uptown Girl’s former business with epileptic seizures, Terry’s cancer treatments (Dr. Seuss’s father-in-law)

Prayer

Fartsack Conquest

To the surprise of the regular Swampers, two familiar faces emerged from the darkness hungry for an F3-style full body thrashing. One of the PAX mistook them for FNGs, but later learned that they were brothers who had succumbed to the fartsack for far too long. Rested and fresh they had conquered the fartsack on this Tuesday. They were ready for PAX re-integration. Our prayer is that they don’t relapse into the dark and tempting world of the fartsack.

Warm up

Grass pickers, side straddle hops, plank jacks, monkey Humpers, Abe Vagodas, arm circles.

THE THANG

Mosey to playground and partner up:
three sets of pull-ups and legs. Change pull ups grip each set and legs consist of Bobby Hurley’s, star jacks, jump squats

recover walking over to swings and round of mountain climbers, shoulder taps and Peter Parker’s

partner up for abs on the swing and reverse rows, two sets

mosey to pavilion for a bear crawl

balls to the wall and packs countdown

circle up for donkey kicks
backs to the wall for people’s chair with each  PAX picking and counting and exercise

mosey to other pavilion. circle up for merkins: close grip, staggered, staggered, Carolina dry docks, decline Merkins and shoulder tap merkins

mosey to shovel flag for a round of Mary

Nameorama, Countorama and Announcements: launch of Hamburg this Saturday. Fleetwood AO turns 1 and scheduled to celebrate with a Good Friday workout at the Hope Rescue Mission in Reading

Praise to have our Sicilian brethen back with us: Luigi and Capone

Steps Up !

YHC rolled into the Trojan at 5:29am due to a toilet bowl headlock and someone who decided early mornings are the best time for  leisurely driving on the Lone Lane!  Mother nature greeted the PAX with real feel temperatures of 16 degrees.

Disclosure – men only, rotational lead, outdoors, CoT, be careful, modify, and we don’t own anything.

Warmarama – SSH, Abe Vogoda, Grass Pickers, Monkey Humpers, Merkins, Downward Dog, Worlds Greatest Stretch, Mountain Climbers,  and Sungods

The Thang

Part 1 – Burpee Mile – mosey the loop, every 1/4 mile do 12 burpees.

Part 2 – Court Crawl – Bear Crawl Basketball Court, Crab Walk volleyball Court, finish Crawl Bear on last volleyball court.

Part 3 – Bojangles Biscuits – Run the same 1 mile loop, this time run hard for 20 second burst, followed by 6 burpees, recovery run mosey 20 seconds, drop to your 6 for dealers choice Ab routine.  Repeat until you toss your biscuits.

Mary – Zena’s Plank Twists

CoRama = 5

NoRama = No FNG’s

CoT – prayers for Bethany Church leadership transition, prayers for basketball coaches reaching kids with time tested biblical wisdom while reinforcing character traits like respect, may God use Beaker this weekend to reach more men with the F3 mission, give each of us the courage to make one act of love today.  Especially those of us suffering from the sickness of selfishness.   Bring healing to a guy named Jim Kelley; who in the first 25 days of this year has missed more days of work than he has showed up.

 

December 28, 2017

Phil. 4:8 “Whatever is . . . think about such things.” Oh, the weather outside was frightful, but the PAX were thinking about things that are true, noble, right, pure, lovely, admirable, excellent and praiseworthy, not the cold weather.  It was a mind over matter morning as the site Q was considering cancelling the workout due to the temperature.

Warm-up began with jogging, side shuffle, butt-kickers, high knees, backwards jog, and touching the ground while jogging back and forth across the parking lot.  Cadence work included Merkins, mountain climbers, shoulder taps, and Peter Parkers.  PAX moseyed to playground for sets of pull-ups.  Five sets of 3-5 reps.  PAX then moseyed to parking lot for “the thang.”

The Thang” PAX  partnered up and were given one gallon jugs filled with water as coupons for resistance training.  While one partner did a 30-30-30 across the parking lot and back, the other partner did reps of resistance training. The two switched places and repeated exercise.  Resistance training reps included curls, overhead press, iron cross, arms straight in front, and triceps extensions.  Each PAX completed 10 trips across the parking lot.  This was followed by an Indian run to Lone Lane and back. Once back at the pavilion, PAX did 20 dips and forty step-ups.

Mary was dealer’s choice.  Exercises included American hammers, Freddie Mercury, sit-ups, six inches, air snow angels, reverse crunches, and legs over the head.