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!!
The Thang: IC – grass pickers, SSH, Side lunge, Abe Vigodas, imperial walkers, Merkins, sun gods, and partner stretching. Weights: 15 lbs, reps of 20. Shoulder press, curls, skull crushers, chest fly, back rows, squats, and 20 yard lunge walk.
Mary: dealer’s choice included, American hammers, flutter kicks, Freddie Mercuries, Dolly, LBCs, side crunch, and “star fish crunches?” is that what you called them Beaker? – legs in the air opposite hand to foot.
COT – COR, NOR, announcements, and prayer requests.
Good mumble chatter, good men, and a great way to start the week!
Disclaimer accepted by all. (I am still thinking about Beaker’s challenge for a rhyming version.)
Warm-up: OYO – neck rolls, trunk rolls, arm swings, huggy bears, leg swing, and quad stretch. IC – SSH, Abe Vigodas, Grass pickers, side lunge, Merkins, Mayweathers, Peter Parkers, and calf stretch.
Runners – six hill sprints, 20 dips, 10 Derkins. 0.0 – one revolution of The Thang.
The Thang – Partner up. Partner A does weighted exercises for 20 reps while Partner B jumps rope or holds low plank. Flapjack and repeat. Weighted exercises included: bench press, shoulder press, curls, squats, chest flys, and skull crushers. Finished with 10 parking spaces of lunge walk.
Mary: Dealer’s choice. IC – American hammers, flutter kicks, big boys, LBCs, toe grabs, and crab cakes.
COT: COR, NOR, announcements and prayer requests. Hawkeye – you are an inspiration!
YHC didn’t realize the their would be a double meaning to the Full Moon. Yes, we worked out under the light of the Harvest Moon as Open House educated me on. The real education on the Full Moon sets in a couple of days after this workout is completed. Yes, it’s a butt burning good time with more Bonnie Blair’s than you ever want to do in a workout! It is sure to reck your weekend.
Route 66 with Bonnie Blair’s – ran the entire long loop around the park and through the woods stopping every so often for a progressive set of Bonnie Blairs in cadence. We ended up running over a mile and did 66 bonnie blairs.
BTW and Human Chairs around the Pavilion. Everyone up in BTW position, one pax run around building, upon return switch to Human Chair position. Everyone gets a turn running around the building.
Crawling Circuit – mosey volleyball courts. Partner up. wheel barrow across one court, flap jack partner goes across second court. P1 bears crawls first court, P2 crab walks first court. Second court flap jack.
World War I, Flutter, Dolly, American Hammer, Freddie Mercury
CoRama = 6
NoRama = 1 FNG invited by Mr. Brady now known as Mountie. The best way to get an FNG to a workout is to pick them up and bring them. Nice work Mr. Brady.
P&P – lift up Zena and his back pain, along with Mountie. Continued prayers and praise for Mr. Brady’s friend Lori with the brain aneurysm as she is getting better. Prayers for Open House as he is working with Marked Men for Christ to lead them in the Lehigh Valley.
Warm-up: It didn’t take long to overcome the cold. IC-Huggy bears, Abe Vigodas, SSH, Grass pickers, and trunk and necks rolls – OYO. Pain train to Hamilton BLvd.
The Thang: DORA. Round 1: While partner A does squats, Partner B runs up the hill, does 5 SSH and jogs down to partner. They swap places and continue cumulative count of squats until total=200. After all PAX finished they held low plank for a count of ten each. Mosey to north entrance.
North entrance recovery exercises: 2 rounds of 10 Derkins followed by 10 Morroccan sun gods. Mosey to Pull-up station.
DORA Round 2: While Partner A does Peter Parkers, Partner B jogs to pull-up station, does 3 pull-ups, and returns to partner. They swap places and continue cumulative count to 200 Peter Parkers.
DORA Round 3: While Partner A does peeing pup, Partner B jogs to pull-up station does 5 knee-to-chest raises, and returns to partner. They swap places and continue cumulative count to 200 peeing pups. Mosey to blocks station.
Blocks: 2 Rounds of 10 shoulder presses, 10 curls, 10 back rows each side, and 10 parking spaces lunge walks with blocks held over head. Kudos to Flame for CTH(way or thing?). He selected one of the “Heavy as Hell” blocks.
Mary: IC – flutter kicks, bent windshield wipers, hundreds, and big boy sit-ups.
Warm-up: OYO -neck rolls, trunk rolls, huggy bears, stretching and bending. IC – SSH, grass pickers, Abe Vigodas, Merkins, and calf stretch.
Run: jog to Hamilton Blvd. snake run along sidewalk. PAX discovered where the sidewalk ends (a Shel Silverstein allusion). Followed by 3 hills. 30-30-30 up, jog down. Mosey to The Thang.
The Thang: We’ve got balls! Yes, it’s what you’re thinking, but more than that. Balls is an acronym, standing for blocks, abs, legs, and, well, balls – the kind you play sports with (okay, so it’s an imperfect acronym). Ascending BALLS:
Round 1: B – 10 shoulder /military presses
A -20 crunchy frogs
L – 30 squats
Balls- 40 around the neck, waist, knees, ankles
Round 2: B – 10 curls
A – 20 big boy / WWi sit-ups
L – 30 one footed line hops
Balls – 40 figure eights
Round 3: B – 10 military press lunge walks
A – 20 windshield wipers
L – 30 line lunges
Balls – 40 catch and switch between legs
Round 4: B – 10 man makers
A – 20 flutter kicks
L – 30 imperial walkers
Balls – 40- plank position side -to-side ball rolls
COT: COR, NOR, announcements, and prayer requests. Gentlemen, I had a fun time at this morning’s workout because of you. So, thank you. Mani – I’m sorry I forgot to mention your specific prayer request this morning, but I’m praying for you now. Keep praying for each other brothers. Welcome back Kotter to Deuce!
Summer is definitely receding into a distant memory. 5 PAX posted to the workout in chilly temps and a stiff breeze. Open House joined us later during the Thang after stumbling around in the dark to finally catch up with us in the playground.
The disclaimer was given and received.
Mosey to the volley ball court for warm-a-rama: SSH, Abe Vigoda, Side Squats, Monkey Humpers, Imperial Squat Walkers, Plank Jacks, Butt Kickers, High Knees, and Zig-Zag Hops
Return to the pavilion for a trial of a new exercise — Crazy Indian (BTTW; PAX at end drops and runs to other end; each in turn drops and moves to end of line)
Mosey to the playground for The Thang:
Pullups to failure (half of PAX do pullups and others do step ups)
Recovery run to side of pavilion
Diamond Merkins to failure
Recovery lap around parking lot
Leg raises to failure
After a failure, what is a man to do? Pick yourself up and try again!
Round 2 — same routine with Ranger Merkins and Big Boy Sit ups
Round 3 — Wide Merkins and Knee Pull-ins
Dips to failure
a bunch of Squats
Mary: Dealer’s Choice — LBCs, American Hammers, Dolly, Shoulder Taps, Parker Peter
A question that haunts every man is “Am I good enough?” Ultimately, no…I’m not good enough but that opens the door for grace. We’ll all face failures but, as Flame reminded us “Failure is the weak man’s Achilles heel but the strong man’s school”.
COT: Lanco maniversary this Saturday. New running workout lead by Drop Box to be starting up Wednesday mornings at 5:15 at Willow Lane. Prayers for Uptown Girl’s friend who is overcoming addictions.
Disclaimer extended while we waited for the last minute arrivers. Accepted by all.
Warm-up lap: side shuffle, butt kickers, high knees, bending, jogging, and skipping.
The Thang: BLIMPS with a recovery lap. First round: Burpees, Lunges, Imperial Walkers, Merkins, Squats. Round 2: Bonnie Blairs, LBC’s, “I get to name it because I invented it,” mountain climbers, pull-ups, SSH. Round 3 w/blocks: Big boys, low plank, iron cross, monkey humpers and man makers, pickle pushers, superman.
Mary – dealer’s choice: crunchy frogs, flutter kicks, crab cakes, Peter Parkers, American hammers, and windshield wipers.
COT: cor, nor, announcements, prayer requests and BOM.
Wanted: suggestions for a “third F” event during the first week of November.
Tuesday, October 2, 2018 had a beautiful gloom! Pax was welcomed and promised a challenging workout.
Disclaimer – men only, not professionals, exercises suggestions, modify to include not even doing, be careful of the very real risk of injury. Accept risk by stating AYE!
Mosey to the basketball courts about 1/4 mile away. Circle up for SSH, Sungods, Abe Vagoda, Grass Pickers, Monkey Humpers, Spiderman Merkins, Goofballs, etc.
Part 1 – William Wallace
Position each Pax at a corner of the court. One person runs to middle does exercise while other pax holds position or series of different exercises. Each person does 20 reps in center, rotate all the way around the court for next round.
Part 2 – Route 66 – yes we did 66 Burpees over about 1 mile jog.
Part 3 – Pull-o-rama – one set of 20 second hangs, next set 10 pull-ups, next set jumping beans, and last set of pull-ups as many as you got.
Mosey to Flag
NoRama, CoRama = 6
Announcements – T-shirts and business cards are in see Flame. Valley Forge Q-School this Saturday.
Prayers & Praise – praying for Neon as he battles a sinus infection, Beaker as he prepares to lead a Men’s study on Friendship, Open House foot surgery, Uptown’s nut sack, and praise for Knievel’s awesome vacation to Outer Banks.
Seven men enjoyed a beautiful weather morning to test themselves. The semi annual test will give you an idea of your fitness level and how you have improved. Inspired by the US Army PFT and the Fitness Test of P90X, this workout will challenge you are give you an opportunity to help a brother out.
The PAX partnered up. While partner 1 exercised, partner 2 counted and vice versa.
Each PAX had two minutes to perform as many repetitions as possible of each exercise.
1 mile run
Here are the results:
It was a beautiful moon lit morning! YHC rolled in 4th to gloom at 5:20am this morning. There isn’t a better feeling than seeing guys show up early to “GET RIGHT” with Fitness, Fellowship, and Faith! Downrange Atlanta PAX (Feathers) in attendance. It turns out Feathers brother in law (Bryce) works at Embassy bank in commercial lending. I would say there is a strong possibility he knows Streaker. I feel a tight EH in process.
Disclaimer – all men, you assume responsibility, don’t get hurt, modify as needed, all those that accept say AYE!
Warmarama – SSH x 20, Sungods, Goofballs, Abe Vogoda, Grass Pickers, Prom Dates, Pickle Pushers, Jack Webbs, Hip Slappers.
Just as we started the Prom Date exercises we see the police car sweep the parking lot with the spot lights on. Pax concluded he saw us and decided to leave and get back-up. So we continued with the only natural thing to do, finish off with the pickle pusher.
Part – 1 – Cone By Cone (modified Brick by Brick)
Two Teams – spread out three parking spaces. Line all the cones in 4 equal piles on 1 side. 4 pax walk to other side.
Round 1 – Team 1 – Carolina Dry Docks x 15 + Imperial Walkers x 15 – Team 2 – Shuttle Run and move as many cones as possible from one side to the other.
Reload the cones for rounds 2 and 3. Brag about how many cones you moved to motivate fellow PAX.
Round 2 – Plank Jacks x 15 + Crab Cakes x 15
Round 3 – Burpees x 15 + Big Boy Sit-ups x 15
Part 2 – Escalator
10 – Jump-ups
20 – Merkins
30 – Imperial Walker
40 – Squats
50 – Overhead Claps
Rinse with 200 meter jog around loop.
Mary – J-lo’s, Feather Dusters (aka Orphan Annie’s), LBC’s, Side Crunches, Rockers, Freddie Mercury
CoRama = 8, NoRama
Prayers & Praise:
Thank you Lord for these group of men who come out to get better every day. Praise for sticking with each of us through the thick and thin of life. We pray for Cougar’s transition to co-parenting, Beaker new men’s study on Friendship, Open House’s desire for increased fellowship, Long Haul’s children and their children re-launching to their new home, Feathers family strife, and YHC’s water sack.
Over the weekend 360 men retreated deep into the woods for the annual Priority One Lake Champion Men’s Weekend. On this weekend men get to kick back and relax with a variety of activities including volleyball, a zip line with water entrance, tubing, kayak, paddle board, hot tub, pool, water slide, hiking, biking, Frisbee, golf, fishing, and a few others. This is a chance to unplug and “get away from it all!” So the question is “Why not a F3 workout?”
The workout was led by several experienced Pax from Lehigh Valley and Lanco.
Flame from F3 Lehigh Valley opened with the mission of F3, the core principles, the disclaimer, and a few tid bits for the FNGs (there were TEN FNGs!).
After the opening message Drop Box from F3 Lehigh Valley led us through the Warm-A-Rama:
Mosey around the courtyard – about 1/4 mile
That THANG was led by Sunspot from F3 Lanco:
Mosey to beautiful stone wall overlooking Lake Champion
Burpees x 10 oyo
Step-ups x 15ic
Pinky Pie 1-10 Ladder
Long mosey to field and line up at the start. Three lines of soccer balls marked the 20 yard distance to be traveled.
Sprint 20 yards, do 1 squat, repeato (repeat 10x’s increasing squats by 1)
Bear crawl 20 yard and do 1 merkin, repeato (repeat 10 times increase merkins by 1)
Lunge Walk 20 yards, do Burpee, repeato (repeat 5 times)
Frog Hop 20 yards, do crabcakes, repeato (repeat 5 times)
Wheelbarrow out 20 yards, flip/flop
Backwards wheelbarrow 20 yards, flip/flop
After the traveling fools were finished the Q had us line up for the Tunnel of Love. Twenty Three Pax traveling through the tunnel of love took a little while. I think someone slapped their err ….. we will leave that one alone!
Sunspot was not quite finished with the Pax so he topped of this workout with The Motivator! The Motivator is a deconstructed SSH. We start at ten reps for each step below, then nine reps, then eight reps, etc until there are no more reps to be done.
Step 1. Full SSH
Step 2. SSH with arms traveling to shoulder height
Step 3. SSH with just legs
Step 4. Hop on feet (calf jumps)
Mary was led by Eagle from F3 Lanco and included:
Leg Levers – 15 IC
Side Plank Ups – 10 IC Each Side
Dead Cockroach – 20 IC
Circle of Trust
Mosey back to the courtyard for the COT led by Flame. This was a snotwoggler of a workout and all ten FNGs hung in there really well. There was some contacts made in both Lanco and Lehigh Valley. I hope to see some of those guys in the gloom soon.
Welcome to F3:
The honor of working out with men you both respect and admire is something you will not get at the gym, although the fern may become your friend. I encourage you to post to a workout and continue to post. Change takes time and to become a better man in your circle of influence you must forge on through the mire of life. Becoming better is an intentional process you must commit to over the long term. Nothing worthwhile comes easy so post and kill your sadclown.
Lake Champion is a special place that God holds dearly in his hand. The time spent at the lake with my Bothers in Christ was amazing and I can’t wait until next year. One thing I learned about the weekend is that John Groth can get away with anything as he walked right through the COT engaged in a conversation with another man staying at the camp. What a guy!
It feels good to see this AO gaining momentum with 8 Pax joining us for a Thursday morning Beat Down! Long Haul has become a new regular and getting some consistent returns from Mr. Brady and now Hawkeye and Open House. Welcome back boys! I hope this beat down meets your expectations.
Disclaimer ! everyone reminded about the real risk of injury, no professionals, and modify as necessary.
SSH, Sungods, Abe Vogoda, Grass Pickers, Merkins, World War I’s, Happy Jacks, and Monkey Howlers!
Super 7 – pull-ups and merkins partner up. Yes, that ends up being 42 pull-ups!
1/4 Burpee Mile – mosey trail back to parking lot, complete 12 burpees.
F3 Baseball with Uptown Twist – 6 pax, one at each base, pitcher, batter, catcher. Pitcher bear crawls to home, Batter bear crawls to pictures mound; while rest of PAX is doing said exercise. (Merkings, Squats, LBCs, Crab Cakes) Continue on for second inning with SSH, Bonnie Blairs, Overhead Claps, Goof Balls!
Thank God for beautiful men and all the unexpected joys of life. The ability to find some men who want to be better today then yesterday and encourage others to do the same. Life has unexpected twists and it’s a blessing to have men who stand beside you closer than a brother in times like these. We lift up Pedro and Sunny in NC as they are coming through the Florence Storm safely. Pray for Long Huals wife coming through Pneumonia and prayers for YHC balls! Praise I can still BALL with these men.
Warm-up: neck rolls, trunk rolls, stretching, bending, SSH, side lunge, grass pickers, monkey humpers, mountain climbers, calf stretch, and arm circles. During mosey to front steps, PAX completed butt kickers, high knees, side shuffle and karaoke.
The Thang: Inspired by the anniversary of the public reopening of the Washington Monument in 1888, the PAX “took a big step” in creating some of their own history. The monument has 897 steps, so the PAX completed as many steps on the front porch of the church in sets of 100. Between each set, PAX completed recovery reps of Merkins, box cutters, flutter kicks, crab cakes, low plank, Freddie Mercuries, WWI – “big boy” sit-ups, and burpees.
Mosey back to shovel flag for COR, NOR, and prayer requests. Interestingly enough, on the highest point of the aluminum cap, facing east is the Latin inscription Laus Deo, meaning Praise be to God.
Four new PAX initialed the disclaimer, the rest acknowledged verbally.
Warm-up: trunk roll, arm circles, SSH, grass pickers, abe vigodas, merkins, Peter Parkers, mountain climbers. PAX split into two groups. Flame took the runners for a lap around the church on the pain train while Dr. Seuss led the 0.0 through Turkish get-ups.
PAX came back together for The Thang. The Thang – Three rounds of 10, 20, 30, 40 suicides. In groups of three, first PAX from starting line went to the ten cone, completed exercise and then jogged back to starting point and then on to the 20 cone, completed exercise, back to starting point – then to the 30 cone, completed exercise, back to starting point – then on to the 40 cone. Then back to the starting point. Second PAX starts suicide after first partner finishes first cone. Third partner starts suicide after second partner finishes first cone exercise. While PAX are at the starting point, they memorize inspirational verses and quotes.
Labor Day, Sept. 3, foggy and warm. Three shovel flags.
Disclaimer initialed by 11 new PAX. Dr. Seuss explained the mission of F3 verbally.
Warm-up: SSH, Abe Vigodas, grass pickers, monkey humpers, mountain climbers. PAX separated into two groups – runners and 0.0. Runners moseyed to front of church.
Movement #1 – 30-30-30’s ten reps. Mosey to sidewalk.
Movement #2 -“Catch Me if You Can” – two rounds. First round -Bear crawl and Merkins. Second round-crab walk and burpees. Mosey to back parking lot for The Thang.
The Thang – “Share My Troubles” inspired by Phil. 4:14. PAX took turns completing 1000 cumulative Merkins in center of circle. When not in the center of the circle, PAX completed exercises at discs around the perimeter of the circle. Perimeter exercises included low plank, flutter kicks, Peter Parkers, one-footed hops, mountain climbers, Freddie Mercuries, Bonnie Blairs, burpees, and half Superman. When PAX completed a perimeter exercise they replaced a PAX in the center of the circle.
COT – COR, NOR, naming of FNG’s, announcements, prayer.
Leaping bounds for 100 yards, buttkickers 50 yards and high knees for 50 yards
Mosey to jungle gym for failurepullups. Each member called out an exercise for the PAX to do while that person did pullups to failure. PAX did burbees, side planks, dry docks, squats amd plank jacks.
Mosey for almost half mile. Each membwr did pushups till failure while PaX did other exercise including WWI sit-ups, planks, squats, and more.
Mosey to pavilion wall for people’s chair and a series of arm raises, lifts and flys followed by star jacks and donkey kicks.
Mosey to shovel flag for Mary, anouncements and COT.
Praises from PAX for good economy and prayers for Knievel’s situation.