One more charge up Boyant Hill….

4 PAX for the 3 mile Pre-Ruck around Phoenixville

Conditions: Humid, 54 F, Cloudy

Disclaimer

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

Thang:
-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!

 

COT:
-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

IMG_5150.JPG

Pottstown South Street MacDeuce

Disclaimer

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)

Thang:
MacDeuce!
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)

6MOM:
-Box Cutters x15 IC
-James Bonds
-American Hammers x20 IC
-Hello Dollies x15 IC

COT:
-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

Achin’ Calves and Church Alley

The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed.  This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn’t even mentioned).  At 6:31, the Q had to insist that we start our workout and talk about more manly topics.

Warm-Up consisted of: Imperial Walkers, Daisy Pickers, Abe Vigodas, Sprinklers, and Mr. Feeney’s new favorites – Moroccan Nightclubs and Mountain Main Poppers.

The Thang:

Moseyed to Church Alley (first introduced to Blast Furnace by Side Effects) for some punishing leg exercises.

-Partnered Exercise:  One partner ran up Church Alley (backwards), at the top completed 10 Merkins, and then ran down the previously cobblestoned hill to relieve their partners.  Meanwhile, the other partner contributed to a total of 400 Side-Straddle Hops, 300 Calf Raises, 200 Air Squats, and 100 Big Boy Sit-Ups.

Moseyed to BlueBirds Distillery (Flipper recommends the Old Fashioned… mind you, it’s a whoppin’ $12).

-One partner completed 50 tricep dips while the other partner completed leg raises.

Finished with Mary and COT.

-Mr. Feeney

 

Penn Alley – But Nothing Shady

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

Warm-up on B-Ball Court

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

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

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

6MOM

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

Prayer

F3 BIRTH IN POTTSTOWN!

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

 

Disclaimer

 

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.

6MOM

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

COT

  • 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:

Disclaimer

Warm Up:
-Grass Grabbers x11 IC
-Parker Peters x15 IC
-Parker Peters x15 IC
-Imperial Walkers x20 IC

Thang:
-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)

6MOM:
-James Bonds IC
-Hello Dollies x15 IC
-Flutter Kicks x15 IC
-American Hammers x20 IC
-Simpsons

COT:
-Read John 15: 1-17 about Christ being the “true vine” and reminded the PAX about bearing good fruit in our lives
-Prayers for BamBam’s father-in-law, Pebble’s children with the passing of their cat, and for Vinklevoss’ premature nieces recovery
-Welcome FNG Gandalf! Respect at 64!!

Bear Crawling the bridge 3-3.jpg Bear Crawling the bridge 1-2.jpg 3-23 VF 1-0.jpg Bear Crawling the bridge 2-1.jpg

Number of FNGs: 1

If we die, we die

Remember that time in middle school where you wanted to wear shorts yet  your mom said it was too cold? Saturday felt just like that… except we all mature-ish should now to know better better to take wind-chill into consideration.

10 PAX showed up for Saturday’s beatdown at the Blast Furnace. The beat down was a 1/4 mile mosey and a series of warm ups on the stage of the park, followed by:

  • A hamsting / yoga inspired stretching sequence… I heard a few “twangs” from everyone’s frozen-rubber-band hamstrings being worked like they were never worked before.
  • Partner time! Everyone grabbed the closest man to them for the superset of the century. Each pair had to total: 100 derkins, 200 dips, and 300 LBC’s, all while one of the pair sprinted around the statue of Mr. Reeves. Once the partner returned, the pair switched. Continue until all exercises complete.
  • A short Mosey to the Field of Dreams was followed by a partner ab-destroyer – 3×20 rep leg throw downs. Rumor has it Spike has had trouble going back to normal life after the core destruction
  • With plenty of energy left, it felt like the perfect time for some Burpee suicides: 25 yards, 5 burpees, 25 yards back, 5 burpees; 50 yards, 10 burpees, 50 yards back, 10 burpees; 100 yards, 15 burpees, 100 yards back, 15 burpees.
  • We capped off the morning with some lower back supermans, Nemo’s, and Dori’s, followed by some partner curls-for-the-girls, and partner over-head-tris-for-the-guys.

Good work gentlemen!

Seeing and Saluting RED

3 PAX for a Pre-ruck and 1 for a pre-walk, then a Blast Furnace record surfaced for a RED themed beatdown inspired by Hawgcycle of F3 New Orleans.  No one remembered their firearms for the 21 gun salute so we resorted to burpee salutes at each corner of Reeves Park.

Warm-up
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

COT
Numberama
Namerama
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

3-9-19.jpeg

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.

Backblast

  • 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.

Disclaimer

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
Numberama
Namerama
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

20190202_072859.jpg

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)

COT
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.

Disclaimer

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.

6MOM:
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)

COT
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.

COT
Numberama
Namerama
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.

IMG_20190101_193120.jpg

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

Bridge over Troubled Fog

It was a rainy and foggy morning that saw 7 PAX arrive at the Blast Furnace in Phoenixville for a tag-teamed workout by Mr. Feeney and Spike (YHC).  A balmy 43 degrees with light rain greeted us as we arrived on-site.  We couldn’t see much more than a 50 feet in front of us due to heavy fog, but all the PAX were quite pleased that it wasn’t snowing instead, as we started out.

Disclaimer

YHC reminded everyone that he was no professional trainer (has anyone ever mistaken him for one?  Highly doubtful.), what we were there for, and to modify as needed!

Mosey to the (seasonally decorated) light post in the center of Reeves Park.

Warm-up:

  • 10x arm circles IC
  • 11x circle arms IC
  • 12x Abe Vigodas IC
  • 15x side straddle hops IC
  • 13x Imperial walkers IC
  • 16x monkey humpers IC
  • 15x mountain climbers IC

YHC wisely tried to keep the PAX guessing as to when they would halt each exercise (or was it the lack of sleep from the night before made him forget what number he was on? You be the judge.)

Jog to Gay Street Bridge (approximately 0.6 miles, which somehow seemed further in the light rain).

While on the bridge, we did The Thang.  It turns out there are 15 light posts along the length of the Gay Street Bridge (also known as the High Bridge).  On your own :

  • Lunge walk to each light post (x15)
  • At each light post perform 10 merkins (x15)
  • At each light post perform 30 side straddle hops (x15)

For those of you who are math challenged, that ended up being 150 merkins and 450 side straddle hops by the time we reached the end, not to mention about 0.25 mile of lunge walks!  YHC believed that Mr. Feeney was trying to take revenge on the PAX for some perceived slight, but this was not spoken of.

We did “side crossover” walks all the way back on the bridge, and then jogged back to Reeves Park, where we stopped at the bandstand.

6MOM  / Core at the bandstand :

  • 30 flutter kicks IC
  • 30 superman swims IC
  • 25 American hammers IC
  • 20 reverse sweat angels IC (yes they do exist!)

Some mumble chatter about YHC had been working out his core recently.

Mosey back to our starting point, when Flipper pointed out “where’s the flag and shovel?”  Made mental note to poke Side Effects next time I see him about this oversight.

Count-o-Rama  = 7

Name-o-Rama

  • Included an FNG brought out by Hershey (woo!) who we named Easy Rider

Mission reminder by YHC as to our purpose.

Words of Wisdom :

  • YHC brought a few quotes out to remind everyone about manly things, which included :
    • “You spend time with your family?  Good. Because a man who doesn’t spend time with his family can never be a real man.”  – Don Vito Corlene, the Godfather
    • “The stronger a man is, the more gentle he can afford to be.” – Elbert Hubbard, American Writer
    • “A real man can’t stand seeing his woman hurt.  He’s careful with his decisions and actions, so he never has to be responsible for her pain.” – Anonymous
    • “Men are like steel.  When they lose their temper, they lose their worth.” – Chuck Norris
    • “Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity.”  Apostle Paul, Titus 2:7

Announcements / Prayer Requests :

  • Prayed for Hershey’s wife who is looking for part time employment.
  • Prayed for this season of Christmas, and help us to remember what it means.
  • We have a guest Q (Dunphy!) in the Blast Furnace next week!

Throw Back and Throw Up on PHS Football Field

2 PAX for a pre-ruck and 10 (ish) PAX showed for an infamous Boyant Beatdown in the Blast Furnace on 12/1/18.  The temperatures were quite cold but it took no time to feel quite warm.

Disclaimer

Warm-up
Run to PHS High School Football Field (.8 miles)
Side Straddle Hops (IC)
Hillbillies (IC)
Daisy Pickers (IC)

The Thang – A ladder plus on the football field
20 yard Broad Jump out and back (OYO)
20 Burpees (OYO)
40 yard bear crawl out and back (OYO)
40 Hip Slappers (OYO)
60 yard lunge walk out and back (OYO)
60 Monkey Humpers (OYO)
80 yard backward run out and back (OYO)
80 merkins (OYO)
100 yard sprint out and back (OYO) – many comments here about Mr Feeny’s gazelle like gait
100 air presses

Run back to Reeves Park (.8 miles) where we found Dos Equis doing a solo workout, because as he knows, we start on time.

Mary – planned but did we execute?
Flutter kicks (IC)
Leg lifts (IC)
LBCs (IC)

COT

CSAUP followed at Side Effects, Swedish pancakes for all HIMs, Ms, and 2.0s.  7 PAX joined, including Matt Foley and his 2.0.  Nice to see him after a few months.

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

Disclaimer

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
Lunges
Toe Raises
Jump Squats
Frankensteins
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

COT
Announcements
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

The Mysterious Case of the Missing Q

5 PAX gathered in the ever chiller Gloom waiting expectantly for a legendary Flipper beatdown.  At go :30 the PAX were taught what to do with no Q, mosey to warm-up.  2 PAX had enjoyed a pre-ruck to the Phoenixville High School Football Stadium where they rucked the stadium steps and a mile around the track.

Disclaimer

Mosey to surround a light pole
Windmills x 25 (IC)
Imperial Squat Walker x 15 (IC)
Carolina Wine Mixer x 10 (IC)

Mosey to the Fitness Bars
Round 1- Rotations on:
Pull-ups
Dips
LBCs
Bar Kicks
Step-ups

Round 2 – Rotations on:
Side step-ups
Hip Slappers
Lunges
T-merkins
Low Rows
Bar Kicks
During which we welcomed an apologetic Q who took quick leadership

Mosey to a random spot in the park
3 sets of: 10-12 reps on V situps and Curtsey Squats

Mosey several blocks to Pedi Park – Yes, pedi stands for what you think it does, Flipper gave the PAX a quick education on his childhood and it being his favorite park despite some unseemly things happening there.
Combo of Jump Squats, inch worm to merkins, inch worm up to air presses
Jump Squat reps increased by 2 to 20, merkins climbed from 1 to 10, air presses from 2 to 20

Mosey back to the safe confines of Reeves Park
6MOM which YHC missed but it was surely epic

Welcome FNG Sport, great to have you and glad that you recovered from this workout quickly