One Word


43 degrees, clear, damp

YHC started off with a text from Teardrop that he wouldn’t make the workout since he just woke up.  After a couple of texts back and forth he changed his mind and said he would just be late…better late than never!!

3 PAX started off with warm-a-rama: Arm circles, SSH, Abe Vigoda, Grass Pickers, Imperial Walkers, Alabama Ass-Kickers, Best Stretch Ever, Side Plank, Mountain Climbers

Pilates pulled in to join us (he hasn’t made warm-a-rama yet).

The Thang:

Ran lap around the park and soon realized it was a bad idea since the field was saturated and we were running through standing water.

10 Burpees at the bandstand

Ran to playground via the street

15 pullups

15 Merkins (IC)

15 Dips (IC)

15 Carolina Dry Docks (IC)

Ran back to bandstand via street for 2nd round of burpees.  At this point Teardrop joined us.

Repeated 3X

Ended at bandstand for a round of Mary: Freddy Mercury, WWI, 6 inches 20 count each PAX, V-ups, American Hammer

10 Burpees

2nd round of Mary: Plank for 15 count each PAX, Leg Raises, LBC, High Knees, Parker Peters

COT: Praise for birth of Beaker’s granddaughter.

YHC introduced “My One Word” to the PAX.  YHC had listened to one of the F3 roundtable podcasts on the topic and decided to share it with the PAX.  In a nutshell, instead of a New Year’s resolution focusing on a behavior change, you envision and list characteristics of the man you would like to become.  Narrow the characteristics down to a single word which you focus on for the year.  We’ll see what words we chose over the next few weeks.

Over the River and Through the Woods


38 degrees with a breeze

5 PAX posted for a romp through the woods.  We started a few minutes late as we waited for Teardrop to pull in (no surprise he was running a bit late; something about bodily functions).  We started the warm-a-rama and by the time we finished Pilates rolled in (at least these guys are consistent).

Warm-a-rama: Arm Circles, Sun Gods, Huggy Bears, Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Calf Stretch, Hamstring Stretch

Day’s Thought: 4th Week of Advent – Joy

But the angel said to them, “Do not be afraid!  Listen carefully, for I proclaim to you good news that brings great joy to all the people: Today your Savior is born in the city of David.  He is Christ the Lord.” Luke 2:10-11

Off we went on our trail run.  The disclaimer was given as we approached the bridge over the Schuylkill River.

We ran the Schuylkill River Trail to the parking lot by the Bartram Trail and then back again (~ 2.25 miles).  Along the way we did Dips, Nur, Lunge Walk, Burpees, Merkins, Squats, Bonnie Blairs, Step Ups, Pyramid Merkins, ATMs, Carolina Dry Docks, and maybe some other stuff.  We had some good mumblechatter as we enjoyed our scenic romp along the river.

The song goes: “Over the river and through the woods to Grandmother’s house we go… Over the river and through the woods oh how the wind does blow. It stings the toes and bites the nose as over the ground we go…”  However, even though it was cool this morning, we didn’t have the stinging or biting sensations; that will no doubt come over the next few months.

We made it back to the shovel flag shortly after 8:00.  No time for Mary.

COT: Thanks for the Christmas season.  Prayers for those without family at this time.  Prayers for upcoming Christmas Eve services.

Merry Christmas!

Joy to the World


24 degrees F; dry; no wind

4 PAX + 1 FNG posted to the Grill to experience Joy around the World F3-style.

Mosey to end of street

Warm-a-rama: Arm Circles, Huggy Bears, Sun Gods, SSH, Grass Pickers, Imperial Walkers, Monkey Humper, Alabama Ass-Kicker, Plank Jacks, Peter Parker, Butt Kickers, High Knees, Frankenstein

Our FNG was running late and pulled in as we were finishing up warm-a-rama.  F3 was explained and the disclaimer was given.

Day’s Thought: 2nd Week of Advent – Preparation

“As it is written in the book of the words of Isaiah the prophet, The voice of one shouting in the wilderness: Prepare the way for the Lord, make his paths straight.” Luke 3:4

“Joy to the World, the Lord is come, Let earth receive her King, Let every heart prepare Him room, And Heaven and nature sing”

The Thang:

Mosey to the bandstand for an F3 tour of the world.  A map had slips of paper with names of countries taped to it.  The corresponding exercise was unknown until after the country was selected.  Each PAX, in turn, chose a country destination and all did the associated exercise.  The workout turned out to be apropos as our FNG is a native of Turkey.  He choose his country of origin as our first exercise.

We had a joyful time picking countries to visit.  We were able to make our rounds of all listed countries except Canada and Nepal.  Bear crawls and mountain climbers will have to wait for another day.

Here is the list of countries with the exercises performed:

AFGANISTAN                          ~ 15-yard ARMY CRAWL

AUSTRALIA                              10 AUSTRALIAN MOUNTAIN CLIMBERS

BRAZIL                                       10 BRAZILLION CRUNCHES (a.k.a. Parker Peter)

BULGARIA                               10 BULGARIAN BALL BUSTERS each leg

CANADA                                   ~ 15-yard POLAR BEAR CRAWL

CHINA                                        10 GREAT WALL JUMPS


EGYPT                                        PYRAMID PUSH-UPS (1 to 6 to 1 with a 5 second plank between each set)

FRANCE                                     20 EIFFEL TOWER STEP UPS (each leg)

GERMANY                                15 WWII SIT-UPS

HAITI                                          10 UNDERDOGS AND AMRAP PULL-UPS

HOLLAND                                15 WINDMILL (a.k.a. Abe Vigoda)

ISRAEL                                       15 STAR JACKS

JAPAN                                        20 SUMO SQUATS

KENYA                                        RUN LAP AROUND THE FIELD

MEXICO                                    15 ROSALITTA (IC)

NEPAL                                        15 EVEREST MOUNTAIN CLIMBERS (IC)

RUSSIA                                      20 RUSSIAN DIPS (IC)

SERBIA                                       15 WWI SIT-UPS

TURKEY                                     10 TURKISH GET-UPS (each side)

USA                                             15 AMERICAN HAMMERS (IC)

Mary: Dealer’s Choice: we finished off with Serbia and Germany, Flutterkicks, and Freddie Mercuries

COT: We welcomed our FNG into F3 with the name “Pilates” due to the tights he sported.  He could have had a number of cooler names like Top Gun since he was in the Air Force but we opted for a name that was more humbling.

Prayer requests for full recovery from surgery for Pilates; prayers for Beaker’s daughter-in-law who is due to give birth to Beaker’s first grandchild!

The workout was followed by coffeeteria at Four Twelve which was attended by all.