Fresh Faces

Great morning for a work out, cool and clear and the grass wasn’t even that wet. We were joined by Satellite from Birmingham AL who was visiting his parents in Whitehall. Great to see Dial Up, and Iacocca made an appearance as well. Disclaimer agreed upon, we jumped on it at 5:30 ITG.

Conditions: 59 degrees and clear, little wind

Warmorama – (OYO) Casey Kasums, Modified Neck Roll, Trunk Roll, (IC) Merkins, Mountain Climbers, Mayweathers, Peter Parkers, Shoulder Taps, Toe touch stretch

Mosey – around the church x 2, w/ground swipes for good measure

Dr. Seuss’s Ramp of Pain – 30% mosey/30% run/30% sprint x 3 up the inclined church entrance road (love this one because by the time your on the third sprint, there’s nothing left but will power)

Pull Up Station – 2 rounds x 3, with front and side planks while waiting

Abs Over Easy – WWIs, Flutter Kicks, American Hammers, Freddie Mercuries, Xs and Os, Reverse crunches

Block Party – (OYO) military press, curls, back-lifts, Lunge walk for 5 parking spaces, Pass the Block w/3 blocks circulated by 7 men

BTTW and People’s Chair – on the mower shed wall

Mary – Sciatica Stretch front and sides, Knee to chest lower back stretch, Easy LBC’s



New Math at the Trojan

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.

Number of FNGs: One

AKA Flying Squirrel

It was a beautiful morning at the Swamp where 9 of us gathered.

Warm up

Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire

The Thang

Squat jump burpees sprint back

Catch me if you can – Partner A Crabcakes and Partner B Crabwalks

Dercan off of parters plank jump

Catch me if you can – Partner A Lunge walk and Partner B Bonnie Blairs

Mosey to Pavilion – 20 dips

Australian Snow Angels in cadence

In and outs in cadence 

Pull-ups with partners as many as possible 

Quick round of Mary,



Prayers for Jeff Tintle Sr and his ministry, FNGs






The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76.

Disclaimer given and accepted.

Mosey to the basketball court for the …


Morrocan Nightclubs x 10 ic

Abe Vagodas x 10 ic

Grass pickers x 10 ic

Plank x 1 minute

Peter Parkers x 10 ic

Merkins x 10 ic

Forward Fold x 1 minute


Starting at one baseline perform 38 repetitions, travel to other baseline, 38 repetitions, travel back. Total of 76 repetitions each round.

  1. 38 Squats / Sprint / 38 Squats / Sprint
  2. Slow Butt Kickers x 19 each leg at each end / Sprint
  3. 38 Merkins / Bear Crawl / 38 Merkins  / Sprint
  4. Tricep Dips / Sprint up and back
  5. Partner Rows / Crabwalk

Round of the Motivator from 8 reps down to 4 reps

Round of Crucible Merkins 5 each

  1. Werkin
  2. Merkin
  3. Ranger Merkin
  4. Staggered Right
  5. Staggered Left
  6. Diamond

Mosey back to Shovel Flag for a little Broga

High Reach, Forward Fold, Mani’s Stretch (Child’s Pose), Cobra, and Downward Dog


Praise from Clyde for the group and all the Pax.

Prayers for Venezeula

Prayers for Neon and his full plate

Praise for the blessing of living in a free country

Neon’s Presentation

One of our pax, Neon practiced his presentation in front of the Pax. The presentation was very timely for me and on point. Neon told us the story of the Bible in 30 minutes. He gave an interesting presentation that captivated us and reminded us of our purpose. Good job Neon and I know you will do well.

Dirty Trojan Mac Deuce


Low 50s; foggy and damp

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

The Thang:

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

Set 1

12 Ranger Merkins

12 Sumo Squats

12 Flutter Kicks

Set 2

12 Carolina Dry Docks

12 Plank Jump-ins

12 American Hammers

Set 3

12 Shoulder Taps

12 Lunges

12 Dying Cockroach

Set 4

12 Diamond Merkins

12 Pistol Squats

12 In-Outs

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.

Playground Punishment

Working Out in the Playground

Warm Up

Huggie Bears, Arm circles, neck rolls, standing stretch (touch the ground) then touch left ankle/right ankle, Abe Vigodas, Monkey Humpers, Squats.

Skip to my Lou- skip across parking lot and back to help warm up.

Baseball Season

Mosey to baseball field. Sprints and jogs around bases (2 reps)- end with Jumping jacks

Mosey to playground.

The Thang

Pull ups with a partner. Do as many pull ups as you can. As you start to tire out,  your partner lifts you up by your ankles so you can crank out a few more. Alternate so your partner can join in the fun. We did two sets.

We moseyed to the swing set. With one foot placed on the swing, we did reverse lunges- 10 reps each leg.

Imperial Walkers

With both feet placed on swing in a plank position, Derkins- 10 reps

Plank jacks with alternating one arm forward

With both feet placed on swing in a plank position- Pikes- 10 reps

Imperial Walkers

With both feet placed on swing in a plank position- Tuck the legs into the torso- 10 reps

With one foot placed on swing- lateral lunges- 10 reps each leg

Six Minutes of Mary- one set

Cool Down- Stand and touch the ground

Counterama, Name-arama, Circle of Trust


Spontaneous V Q

Warm up,

mosey “2 laps around the parking lot,  Bear crawl about 30 yards to the flagpole.

SS hops, Grass pickers, Abe Vagotas, 10 each in cadence, Arm Circles 10 forward and backwards, Murkins, Mountain climbers 10 each in cadence….. Mosey to the strip.

The “ Thang”

Partnered up, wheel barreled 25 yards, switched wheel barreled an extra 25 yards, flapjacked doing the same back to starting point. Piggybacked 25 yards doing 10 squats with partner on your back, switching and going another 25 yards, flapjacked doing the same back to starting point.

Dealers choice .. pax did an excersize  of choice called out by the guy who had to Run 60 yards and return back to starting point . Completed 8 different exercises.

Mosey to the pavilion for a 15 count in cadence step ups on the bench by each pax for a total of 240 step ups.

Remainder of the workout was Qd by Uptown Girl, eanded with announcements,Countarama  NameOrama, and Circle of trust.


April Showers bring May-sery

It had rained heavily just a couple of hours before the workout. Only three men showed up to a drenched parking lot at Faith, but, the temperature was just right at about 52 degrees with a light drizzle.

Warm Up

Huggie bears, neck stretch, Abe Vigoda’s, stretch- fingers to the ground, Monkey Humpers, Jog in place

Mosey to the east entrance.

The Thang

Planks, Peter Parkers, Parker Peters, Merkins, Squats, A bit of Yoga (plank, right leg meets right hand, left leg stays back and pointing the toe- stretching the left quad to standing position. Alternate, plank, then left leg meets left hand, stretching right quad. )

Mosey around Faith back to east entrance.

Imperial Walkers, People’s Chair, Burpees with a push up, lateral squats

Mosey around Faith to back the east entrance.

Speed skaters, Motivators, dealer’s choice (ended up being six minutes of Mary) Freddie Mercuries, American Hammers, LBC’s

More Mary- Big Boy Situps, Crunchy Frogs, Crab Cakes

Cool down

Stretch back by reaching to the ground, then grabbing left ankle, then right, stretching the back. Stand back up, take a deep breath and repeat.

Count-arama, Name-arama, Circle of Trust

The sun was starting to come up, making for a beautiful sky and the start of a great day!

Hard Core II

Damp but warm, disclaimer mentioned.

One lap mosey around church. During mosey, side shuffle, high knees, butt kickers, skipping, karaoke, and mumble chatter.

Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs, leg swings, quad stretch, calf stretch.  IC – Abe Vigodas, imperial walkers, toy soldiers, side lunge, grass pickers, SSH, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.

The Thang: core exercises: abs, butt, hips, and lower back.  1. 3 sets of 5 knee raises while other PAX hold high plank, side plank, and low back plank.  2. dumbbell swings X 20.  3. IC -knee crunches, crab cakes, half superman, cobra, world’s greatest stretch, and sciatica stretch.  4. 100 step ups.  5. Three sets of 1 minute jump rope followed by an ab exercise. 6. 20 leg lifts each leg.  7. 20 weighted squats.

COT: announcements – Push the Rock golf tournament, May 4.  Fleetwood maniversary, April 19 followed by breakfast at a local church.

spring thaw

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

The Thang:

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.


A Few PAX Friday

It was nice warm morning at Faith Church for the 3 PAX that gathered.

Warm up

•Neck rolls,Trunk rolls, Abe vigodas, Grass pickers, Peter Parkers, Mountain climbers, Calf stretch, Hamstring stretch

Mosey- one lap around the the church

Cinder block party- Curls, side to side hops, military press, lunges


Hill sprints – Round 1 – sprint/mercans, Round 2 – sprint/squats, Round 3 – sprint/monkey humpers




Rapid line hops

2 Rounds of Mary – Freddie Mercurys, Flutter Kicks, American Hammers, Crunchy Frogs

Prayer for PAX in Hamburg






Head, shoulders, knees and toes 3/19/19

Tuesday 3/19/19 The Swamp

We started with dealers choice stretches… warm up with a mosey

The thang… 4 rounds of dealers choice… head shoulders knees and toes.  We started off with upper body and worked our way down with each round with a Mosey in between.

  1. Finished with count o Rama,  name o Rama prayers and praises.



Magnificent 7

Great to see a Magnificent 7 on site and ready to exercise. A good response to last Friday’s snow day. 11 degrees and clear, very little wind.

Warmorama – (OYO) Casey Kasums, Neck Roll, Trunk Roll, Abe Vigoda, (IC) SSH, Merkins, Mountain Climbers, Peter Parkers

Mosey – 1 ½ times around the church, 30/30/30 up the main entrance

Block Party – Military Presses, Curls, Pull-backs, Squats, Pass The Block (circle up facing out, 3 blocks passing, both directions)

Abs Over Easy – (Dealer’s Choice) Flutter Kicks, Carolina push-ups, American Hammers, Leg Extensions, Freddie Mercuries, ½ Supermans, Leg Lift, Crazy Cockroach, Reverse Crunches,

BTTW – for a 10 count per person x 6

Mary – (Dealer’s choice) World’s greatest stretch, Shoulder stretch, Calf stretch, Sciatica Stretch,


We’ve Got Amnesia

Warm-up began with shooting hoops.

Followed by trunk rolls, arm circles, huggy bears, leg swings, and quad stretch.

Then IC – side lunge, grass pickers, Abe Vigodas, imperial walkers, and motivators.

Followed by IC Merkins, shoulder taps, Mayweathers, Peter Parkers, and mountain climbers.

Mosey a few laps around the gym, stop for 20 dips and 20 step ups.  Bear crawl across gym, crab walk across gym, alligator crawl part way across gym.

The Thang: Arms and abs.  One PAX jogs to other side of gym for 15 reps of an ab exercise.  Other PAX do arm exercises until he returns.  Flapjack until each PAX has a turn in the ab station.  Arm exercises included: military presses, curls, skull crushers, back rows, chest flys, and lunge presses.  Ab exercises included crunchy frogs, LBCs, crab cakes, jump rope and WWI.

Mosey to Mary included jogging, side shuffle, touching the ground, backwards jog, karaoke, and sprinting.  Oh yeah, I neglected to mention the jump rope race.  Winner got to chose the exercise for reps of ten.  Mani won every time. He chose Merkins,  People’s chair and Burpees.

Mary: windshield wipers, reverse crunches, six inches, half-supermans, flutter kicks, jack knives, American hammers, and low plank.

Announcements and prayer requests.

Downsize’s 50th

WINDY! But not even trees blocking the road could keep YHC from attending Downsize’s 50th workout!

Rhyming disclaimer accepted by all.  Log rules clarified, and theme verse introduced. 1 Cor. 16:13 “Be on your guard.  Stand firm in the faith.  Be men of courage.  Be strong.”  each PAX was assigned one sentence to repeat whenever the Q said the reference.

Warm-up: a little stretching and bending, a few SSH, imperial walkers, and huggy bears.  Then we got right into The Thang.

The Thang:  Dora – cumulative count of both partners reps to 80.  Partner A exercises: curls, military press, squats, back rows, skull crushers, and chest flys.  Partner B exercises: mountain climbers, LBC’s Freddie Mercuries, SSH, hold low plank for a count of 20.  Of course flapjack between sets of reps.

Mary: dealer’s choice.

The log never touched the ground during the workout, but Downsize did 10 reps of Q’s choice each time the PAX repeated the theme verse.

Hall of Fame Log for Downsize.

COT: see pictures on Twitter.


Solid Men

25• sunny slight breeze half moon. Just another amazing morning in the Gloom. Nine Solid pillars of our community came out to make the most of our morning!

Warm up: Short Mosey, Neck rolls,arm circles, grass pickers, monkey humpers, quad and hammy stretch’s. Mosey to the flag, side straddle hops, merkins, Peter Parker’s, mountain climbers, 8 counts of motivators, & of course Alabama prom dates. Mosey/run over to the end of the polls & Doubled up. One guy did abs and pecks the other I did running exercises. Last stretch we did leap frog over a low plank. Two sets of 10 rows on the swing and dips on the bench’s. Short Mary. Circle of trust.

Announcements poker night this Saturday at Brookside CC from 7 to 10pm hosted by me and SinFeld.  Also now that the worst weather is behind us getting FNG’s out now.

We prayed for God to watch over Up Town during his surgery this Friday. Also thanked the Lord for having F3 and giving us a solid foundation for all of these men to be good leaders in their families and communities! Amen!!

40’s Friday

Friday February 22, 2019

In the book of Acts, Peter and John were preaching the gospel during which they healed a cripple with an interesting side note (I thought). Acts 4:22 “For the man they had miraculously healed was over 40 years old”. This signified he had been that way a long time & considered too far gone to be healed. But nothing is impossible with God. Though the 4 of us were over 40, we’re blessed with good (though not perfect) health. For some it may feel like an impossibility getting up before dawn to exercise in the cold/rain/snow/heat. I know I did.

Conditions: 37 degrees, clear

The 5 F’s – Disclaimer accepted by all

(IC) SSH/SSClaps, (OYO)/Casey Kasums/Neck/Trunk, Abe Vigodas, (IC) Merkins, Mountain Climbers
Peter Parkers, Lunges – front and side

Around church  x 2

Shuttle Crafting
Mosey between two points 60 yards apart.
At each point we did a different exercise. YHC named the first three: Merkins, World’s Greatest Stretch, Monkey Humpers. Then I threw in a twist that required some thinking under duress – had the PAX take turns naming the subsequent exercises (here’s the list – that I could remember):
American Hammers
Imperial Walkers
Alligator Merkins for 20
Flutter kicks
Freddie Mercurys
X’ & O’s
Half Supermans
Shoulder Taps
Another few I can’t recall…

Mary – Dealer’s Choice
Deep back stretches (back position > knee to chest/cross-legged side stretch)
American Hammers


Trojan Tabata


34 degrees, icy

Four PAX braved the icy roads to workout at the Trojan.  The two school teachers were taking advantage of their two-hour school delay.

Due to the icy conditions, we stayed undercover in the pavilion for the entire workout.

Warm-a-rama: Abe Vigoda, Grass Pickers, Arm Circles, Sun Gods, Best Stretch Ever, Slow to Fast Mountain Climbers, Snake through pavilion – Side Shuffle, High Knees, Butt Kickers

The Thang:


4 minutes per exercise: 20 seconds of work followed by 10 second rest X 8 rounds

  • Burpees/60 second recovery
  • Lunges/60 second recovery
  • Interlude: Plank; Right Plank; Left Plank 30 seconds each
  • LBC/60 second recovery
  • SSH/60 second recovery
  • Dips (4 rounds)

Mary: Dealer’s Choice: Flutter Kicks, American Hammers, Half-Superman, Starfish Crunches

COT: Announcements — Poker night on 02-March; Prayers — family members wrestling with faith issues; Jim K as he transitions out of drug rehab.

YHC is grateful for the band of brothers who encourage and support one another.  It is always a great way to start the day.


Four For Friday

Gotta love pre-dawn Friday morning work-outs! Great to see Drop Box.

Conditions A beautiful 38 degrees, cloudy but no rain.

The 5 F’s – Disclaimer accepted by all
SSH Casey Kasums/Neck/Trunk, Abe Vigodas (OYO), Merkins, Mountain Climbers
Peter Parkers, Lunges – front and side, Squats

Around church 2 times

Block Party
Curls, Military presses, Pull-backs
Pass-the-Block (not the buck) 60 seconds/direction

Night Crawlers
Alligator Merkins for 20 reps
Bear Crawl for 8 parking spaces

Abs Over Easy
Flutter kicks
Freddie Mercurys
X’ & O’s
Half Supermans
Shoulder Taps

Mary – Dealer’s Choice
Deep back stretches (back position > knee to chest/cross-legged side stretch)
Sciatica stretch, forward and to each side
American Hammers