Be the Bacon


The Grill workout was moved to Blue Rocks Campground to accommodate a TBC’s men’s breakfast being held at the campground.

Conditions: slightly chilly lower 50s but sunny

The PAX met at the campground entrance.  The disclaimer was given and we moseyed up to the pavilion where others were busy preparing the breakfast.  The smell of bacon outdoors on a cool morning is awesome and reminded me of F3’s latest saying “Be the Bacon”.  In other words, be the kind of guy who is winsome and others enjoy being around.

Warm-a-rama: Moroccan Nightclubs, Abe Vigoda, Good Morning, Cotton Pickers, Imperial Walkers,  Slow to Fast Mountain Climbers, Motivators from 8 to 1

The Thang:

Mosey up the road to the bottom of the lower boulder field.  We then traversed the boulders up to the road (over 100 yards).  Ringworm and Apollo were way out in front, jumping from boulder to boulder like mountain goats.  The rest of us took a more cautious route.  We all made it to the top without twisted ankles or bruised knees.  Maybe we’ll do the full scramble on of these days…

Mosey back to the pavilion (~ 1/4 mile round trip)

Dora 1-2-3: Partner up; cumulative total of 100 Merkins, 200 LBCs, 300 Squats; While P1 does exercise, P2 does Bernie Sanders (backward run) ~ 100 yards up hill and run back

A choice was given to the PAX to do another routine by the pavilion or go for a run.  The morning was beautiful and the campground has a great loop up the side of the mountain through the campground so the run was chosen.  We ran  the outside loop of the campground — ~ 1 mile.

Returned to the pavilion and wrapped up the workout 10 minutes early due to the preparations for breakfast.

COT: Reminders to “be the bacon”.  Thanksgiving for our blessings and prayers for the men.

We joined ~ 30 other men for a fine outdoor breakfast followed by a black smithing demonstration with another F3 theme — As iron sharpens iron, so one man sharpens another.  Good fellowship.


Bernie Meets Murph


Low 60’s, sunny, light breeze, no humidity

A glorious morning!  It feels great to be alive and better yet to be outside to enjoy the morning.

3 PAX posted for the workout.  After strong turnouts the past few weeks, events conspired to keep the PAX away.  One had to move his daughter, a few were rumored to be out late at a drive-in movie with their families, another chose a tennis match over F3.  It is all good.

Disclaimer was loosely given.

Mosey to Basket Ball Court

Warm-a-rama: Arm Circles, Huggy Bears, Seal Jacks, Monkey Humpers, Abe Vigoda, Hillbillies, Best Stretch Ever, Calf Stretch, Zig Zag hops, High Knees

The Thang:

Bear Crawl down slope to the playground (~ 100 feet)

  • 10 Pullups
  • 20 Merkins
  • 30 Squats

Mosey around pool to bottom of Franklin Street

  • Stop at Shovel Flag to pick an exercise from the Workout Deck of Cards (Backward Lunge, Monkey Humpers, Derkins)
  • Bernie Sanders – Nur up street past basketball court (~ 100 yards)

Repeat from the top (starting with Bear Crawl) 5X for equivalent of ½ a Murph Plus (entire loop is ~ ¼ mile).  According to Ringworm’s watch we traveled ~ 1.8 miles total.

Mosey to band stand

People Chair with overhead claps

Picked a few more cards — WWII Sit ups, Side Squat, 200 meter Sprint and mosey back

Mary: Dealer’s Choice — WWI Sit ups, Plank 1 minute, American Hammers, Superman, 6 inches for 20 count each, Climber Taps

COT: Thanksgiving for our great nation and for the men and women who gave their all for us to enjoy our freedoms.

Next Saturday workout is at Blue Rocks Campground

Ringworm and Beaker went to Four Twelve for coffeeteria where we were joined by Ditto who was one of the PAX who chose tennis over F3 but still took time to check in on us.  It is always good to spend time with these guys.

The Grill Serves up a Quarter Pounder

Saturday, 18-May-2019

Conditions: upper 50s, sunny

Started the day with a text from Wichita that he was called into work and wouldn’t make the workout (bummer).  Nevertheless, eight-men-strong posted to the Grill including three returning (former) FNGs.  The disclaimer was given and we took off with a short mosey down the street for warm-a-rama: Arm Circles, Huggy Bears, Abe Vigoda, Grass Pickers, Heel Raises, Side Squats, Mayweathers, Imperial Walkers.

The Thang:

  • Burpee Mile – run along the river; ~ every ¼ mile stop and do 12 Burpees (48 total)
  • Mosey to baseball field
  • Quarter Pounder – Sprint/Exercise/Nur back to start – 25 yards/25 Merkins; 50 yards/50 Squats; 75 yards/75 Mountain Climbers; 100 yards/100 SSH; plank for the six between each set
  • Mosey to playground
  • Pullups – Dubyas (up to left, up to middle, up to right) AMRAP and then partner assists for a final set
  • Underdogs (~10)
  • No Surrender – hands behind head; 4 count: 1. Down on left knee 2. Down on right knee 3. Up on left leg 4. Up on right leg; 10 IC each side
  • Pickle Grinders – partner up; P1 lays on picnic table with torso over edge while P2 holds legs down firmly; P1 drops torso below table and then up with back arched; flapjack

Mosey to band stand for Mary — Dealer’s Choice: LBCs, Side Planks, American Hammers, Crunchy Frogs, Flutter Kicks, Freddie Mercuries, Superman.

We finished off with some stretching — ham string and calf stretches.

COT: Announcements: all are invited to the Cross-fit gym near Deer Lake to participate in the Murph on Memorial Day.  Prayers for our children as they step out into adulthood and thanksgiving for milestones as several have graduated or are getting married.

YHC forgot to do name-a-rama and a photo (I think I need a personal assistant to keep me on track)

Ditto had to run after the workout to get home for his son’s college graduation (congrats!); the rest of us headed to Four Twelve for some quality second F time.

The Shovel Flag Returns


Upper 50s; partly cloudy

Six PAX posted to participate in a run on the Schuylkill River Trail as advertised in a pre-blast.  Last week YHC was distracted by having an FNG and abandoned our shovel flag after the workout.  I had driven by the park during the week and it was gone.  I didn’t have much hope of seeing it again and now the workout felt incomplete somehow without it.  Nonetheless, it was a good morning for a run and I was glad to have a good turnout.  The disclaimer was given and we took off.

Mosey to the foot bridge for –

Warm-a-rama: Neck Rolls, Trunk Rolls, Abe Vigoda, Imperial Walkers, Best Stretch Ever, Slow to Fast Mountain Climbers

The Thang: Schuylkill River Trail Adventure (~ 2.5 miles)

Ran along the trail with stops along the way for F3 adventures:

·      Dips (15 IC)

·      Flying Squirrels over the river

·      Indian Run to Industrial Drive

·      1-Arm Assist Pushups (10 each arm)

·      Railroad Tracks for ~ 200 yards

·      Mosey to Highway overpass

·      Bridges with leg raises (15 IC)

·      Moon Gods (10 IC each side)

·      Lunge Walk ~ 50 yards


·      ATMs

·      Mosey

·     Wind Sprint to parking lot 

·      20 Jump Ups or Step Ups on picnic table

·      Partner up – leg push downs

·      Parker Peters (10 IC)

·      Climber Pickle Pusher (10 IC)

·      Scout Run back to foot bridge

On the way out Ditto discovered a large (~6-inch long) larva-like nymph creature that looked like it came out of a sci-fi movie.  His friend was waiting for him when we got back.  It didn’t qualify as an FNG so we had to put it back by the river.  I did attempt to EH two guys at the Bartram Trail parking lot.  They were from York and Philly so I told them to check out F3 Philly and F3 Lanco.  At least they were men and didn’t have multiple pairs of legs.

Our workout was complete when the park maintenance man showed up, and came out of the storage area with our shovel flag.  It is great to be in a community where folks looks out for one another and it was a relief to have the flag back again.

COT: thanksgiving for our blessings and prayers for men in F3 and our families.

Five went to Four Twelve for coffeeteria where we ran into Pocahontas and his son.  He has had fairly legit excuses for being absent the last three weeks but said he ran out of good excuses so he will be back next week.  We’ll be expecting him.


Hamburg 1st Manniversary

Saturday, March 30, 2019 / Hamburg, PA  / 50 degrees, calm winds, and only one car fire on the side of the road.

Showing up 20 minutes early for a workout is a good idea, says no one ever!  Flame, Dr. Seuss, and I enjoyed arriving before Beaker; however, couldn’t manage to sneak in before Longhaul.  The mumble chatter in a clowncar makes getting up extra early well worth it.  The excitement for this day had been building for quite some time.  In truth this Q was having trouble sleeping the night before in anticipation of over 20 men to lead through the gloom for a beat down they wouldn’t soon forget.

Today we also honored Dial-up from the Lehigh Valley Pax with Log of Fame (a.k.a Laddy Glitter Sparkles).  The challenge was made to our Hamburg Pax to get 50 workouts in by next year so we can celebrate by burning their name on the Log and allowing them the honor of torturing each other by carrying the log the entire workout without letting in hit the ground.  If hits ground, 10 penalty burpees each time it hits.

DISCLAIMER  – provided by Dr. Seuss, he was spouting off about his disclaimer being lame and not getting hurt, modifying as need so you can’t pursue the Q for legal damages. It rhymed and made everyone laugh!  I clapped at the end.

WARMARAMA – mosey from the shovel flag to the middle of the park’s grassy field. Circle up for SSH, Abe Vogada, Grass Pickers, Merkins, Alabama Ass Kickers, Monkey Humpers, High Knees, Mountain Climbers, and maybe a few other things to get the heart rate up.

The Thang

YHC ranted for a few moments on F3 is as much about Fitness is it is about Male Community Leadership.  In addition to physically pushing each other our secondary aim is to bring men into more leadership experience, training, and influence. So today’s workout was CUE’d on FOUR aspects of leadership worth remembering.

1.)Listening – which no PAX ever heard their wife say he needed to work on this.

(aka 21s or Simon Says) Timothy Says :  4..8  SSH – 2 count 1 – 4 loud, and then stop exactly after doing 8 more, for a total of 12.  We need to stop exactly at the same time.  Every time we don’t all stop at the same time, there will a group penalty exercise called, starting with 4 reps, progressing to 8.

2.) Perseverance

Timothy’s Pyramid Building – 4 Diamonds 8 Blocks (aka 7 of Diamonds).  At each corner of the diamond, do stated rep count of selected exercise below, progress by 8 each round.  First guy to complete the pyramid picks a card from the F3 deck of pain to do until 6 completes

  1. Burpee x 8
  2. Flutter Kicks x 16
  3. Merkins x 24
  4. Monkey Thrusts x 32

Here is where we reached the base of the pyramid and instead of offering additional beating, we offered some physical and spiritual healing to mediate over.

1 Timothy 4:8 – For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.

  1. Head Tappers x 24
  2. Pickle Climbers x 16
  3. Bonnie Blairs x 8

3. Team Work

Block Brigade (also can be done on Stairs or Long Hill) – 4 to 8 guys standing shoulder to shoulder in line.  Man at end passes Paver to guy at the end one man at a time.  Once hand off, race to end of line to receive the block going all the way to designated finish line.  To make extra challenging and ridiculously funny ask guys to Chinese fire drill around the group before taking the brick at end of line.

4. Fun

Rochamburpees Tournament– Rock paper scissors – while in low plank (chillcut) Best out of 3!  Whoever beats you, get become their alliance and cheer them on, as they go against the next challenger.  There was supposed to be some burpee consequences for the losing alliance; however, time was the enemy and we already owed some burpees for a dropped log.  FNG (aka Fumble) was crowned Rochamburpee Tournament Champion taking Long Haul in 3 rounds.


Mosey back to the shovel flag and pay up on the one drop of the log of fame.


CoRama = 25

No Rama = Fumble, Waterboy, Kubota, and Suds

Announcements – Coffeeteria at 412 with full-on cinnabon and grumb cake war between Elli and Jan!  Hiking to top of Pike’s Peak!  Flame urging each man to tell another guy about F3 because they don’t know they need it yet.

P&P – Neon took us out in prayer praising God for all these men of Hamburg and asking continued guidance, protection, wisdom, and growth for all of us.

Number of FNGs: 4

Sharing troubles at the Grill


34 degrees, clear and blustery

I confess that when I heard the wind blowing this morning as I contemplated fartsacking even though I was scheduled to Q.  I thought to myself, who is going to show up today (I wonder if I would if I wasn’t Q).  So, YHC was very pleased to see four other cars pull in to the parking lot including an FNG.

The disclaimer was given in full and accepted.

Mosey to the end of the street and had a fifth car pull in.  Apollo had to chase after us to catch us in time for:

Warm-a-rama: SSH, Monkey Humpers, Abe Vigoda, Grass Pickers, Side Lunges, Plank Jacks, Calf Stretch, and Best Stretch Ever

Made our way to the playground via Side Shuffles, High Knees, Butt Kickers, and mosey.

The area under the swings were small ponds so the planned Under Dogs were out.

PAX did Dips in the pavilion while 2 PAX, in turn, did Pull ups (AMRAP)

Mosey to the band stand for the main event.

I had listened to this past week’s F3 Weekly Roundtable podcast #F3MentalBattle which is our Louisville brother’s initiative to raise awareness of Mental Health issues (anxiety, mood disorders, schizophrenia, etc.).  We should be aware of these conditions in our own lives and the lives of our brothers and loved ones and seek appropriate help and treatment as we would any other illness or injury.

I also read one of Dr. Seuss’s backblasts and shamelessly appropriated it for my use.

Circle of Pain/Share My Troubles: “I am able to do all things through Christ who strengthens me.  Nevertheless, you did well to share with me in my trouble.”  Philippians  4;13 & 14

13 stations; 14 reps at each station.  One man in the center jumps rope.  As each man completes a station he has the option to relieve the man jumping rope (share in his trouble) or continue to the next station.

  • Flutter Kicks
  • Lunges
  • Squats
  • Diamond Merkins
  • Half Superman
  • Merkins
  • WWI Sit ups
  • Mountain Climbers
  • Side Squats
  • Crab Cakes
  • Elbow Lifts
  • Carolina Dry Docks
  • Alternating Shoulder Taps

After each man completed at least one round of each station, we made our way out to the street.

Elevens — 10 Irkins, make way across the street by various modes of travel to do 1 Squat.  Continued back and forth laddering to 1 Irkin and 10 Squats.  Modes of travel included Bear Crawl, Crab Walk, Duck Walk, Lunge Walk, Alligator Crawl, Nur, High Knees, and Side Shuffle

Back to the band stand for Mary — Dealer’s Choice: American Hammers, Six Inches for count of 30, Freddie Mercury, WWI, LBC, Starfish Crunches.

COT: Prayers for Wichita’s sister and niece as they travel to Fiji to visit another sister in the Peace Corps, prayers for a young boy from Hamburg who is paralyzed from a car accident.

We welcomed our FNG to F3 with his new name, Taps.  What made it memorable was that soon after being given his name, it was christened with some splashed merlot!  Welcome to F3, Taps, we are glad to have you join the brotherhood!!!

We all made our way to Four Twelve for some great fellowship during coffeeteria.Number of FNGs: 1



42 degrees and clear

It was great to welcome back two Kotters to the Grill this morning.  Pocahontas and Ringworm haven’t been seen since before hunting season last year.  They emerged from hibernation to get the blood flowing once again.

Day’s Thought: Revelation 21:5 “He who was seated on the throne said “Behold, I am making all things new!”  YHC came across this verse in my devotions this week and thought it appropriate for anticipation of Spring as well as a reminder that we can be both made new as well as participate in God’s renewal plans.

Warm-a-rama: SSH, Arm Circles, Abe Vigoda, Grass Pickers, Best Stretch Ever, Slow to Fast Mountain Climbers

The Thang:

Mosey to playground

R: Rampage – start at bottom of hill. 10 Carolina Dry Docks, bear crawl up hill, 10 Bobby Hurley, bear crawl downhill X2

E: Everest – mosey to bottom of Franklin street. Lunge walk back to playground with a squat after each lunge step

N: Nicole – run lap around field (~ 400 meters), Pullups (AMRAP) X3

E: Elevens – 1 Merkins, run ~ 20 yards, 10 Crab Cakes, run back; ladder from 1 to 10 Merkins: 10 to 1 Crab Cakes

W: Wilt Chamberlain – Mosey to basketball court.  We were running short on time so we cut the prescribed 100 reps in half: 50 LBC, run across court, 50 Squats, run back, 50 Flutter Kicks, run across court, 50 Imperial Walkers

Mosey back to pavilion by shovel flag for some stretching.

COT: Announcements, Praise/Pray Requests, Prayer – Ditto recovery from some minor surgery; Macungie Wellness Expo next Sat; 1-year manniversary 30-Mar

We headed over to Four Twelve for coffeeteria and found two Starskys waiting for us.  Ditto had a valid doctor’s excuse and Wichita had been called in to work at midnight and had just finished up the job before being called off again.  They had valid excuses.  We enjoyed some good 2nd F time together.

Share my Troubles

Six PAX posted to a rare sunny morning at the Grill.  The disclaimer was given and we moseyed to the end of  the street for warm-a-rama: Arm Circles, SSH, Abe Vigoda, Best Stretch Ever, Plank Jack, Side Lunges.

Mosey to basketball court for line hops down the court; return via Frankensteins.

Suicides runs — foul line, center court, foul line, full court; plank for six, 10 Diamond Merkins IC.  Repeat followed by 10 Wide Merkins IC.  YHC had planned to do 3 runs but since could barely breath to count the reps decided two was enough.

Mosey to the Shovel Flag for the Thang:

Share my Troubles (Philippians 4:14): one PAX start count of squats in center of circle while others start at one of the surrounding stations.  When PAX complete a set of the prescribed reps, he relieves the man in the center and continues the count of squats.  Keep going until 600 cumulative reps completed.  Stations: 15 Burpees, 20 Merkins, 20 Mountain Climbers, 20 Peter Parkers, 15 Bonnie Blairs, 20 WWI Sit-ups, 20 Flutter Kicks, 20 Half Superman.

Mosey to Playground: Pullups (AMRAP), Underdogs (AMRAP)

Mosey to Bandshell: One PAX named an exercise for the rest to do while he ran ~ 70 yards out and back.  Exercises where: BTTW, Burpees, Flutter Kicks, Wall Sit, Mountain Climbers, Six Inches

Mosey to Pavilion: 10 Abyss Merkins, Step Ups, Abyss Merkins (AMRAP), Reverse Crunches, Six Inches, Freddie Mercuries, LBCs, Starfish Crunch.

COT: Prayers for people in the Carolinas during the storm, specifically for Teardrop’s nephew and his family.  Prayers for Wichita’s sister-in-law who is in the Peace Corps in Fiji.  Beaker will be leading a Men’s Bible Study on Friendship starting October 2nd.

Uptown 50


Five PAX initially posted including a return FNG from the prior week who had not yet received his F3 name.  Teardrop also texted that he was running late and, as promised, did arrive at the end of warm-a-rama which was perfect timing since we needed an even number of PAX for partners during the Thang.

The core principles of F3 were explained to the FNG and the disclaimer was given.

Warm-a-rama: Mosey to the end of the street for SSH, Abe Vigoda, Grass Pickers, Monkey Humpers, Slow to fast Mountain Climbers, Plank Jacks.  As we saw Teardrop had pulled in, we returned to the shovel flag via Side Shuffles, and Carioca.

The Thang:

Mosey to the center field where cones were set up for a modified Uptown 50:

Side note: Yesterday was our Nantan’s birthday which reminded me that there was a routine in the exicon named after him which lead to this workout.  Happy Birthday, Uptown Girl!

10 Merkins and then travel 50 yards via the instructions on the first cone to the next cone; 10 Merkins and repeat until all 10 modes of travel were completed — Broadjump Burpees, Nur, Crab Walk, Partner Carry 1 and 2, Lunge Walk, Wheelbarrow partner 1 and 2, AYG (sprint), Bear Crawl.  Total of 100 Merkins.

Mosey to playground for Morning Call — in turn, each PAX did AMRAP of Pullups while the others did Dips, LBCs, and Squats.

Under Dogs on the swing set

Mosey around perimeter of the field to the band shell

Dealer’s choice of Mary: Side Planks, Six Inches for 10 count by each PAX, Freddie Mercuries, Hold Plank for 10 count by each PAX, WWI Sit Ups, American Hammers

People’s Chair for 10 count by each PAX

BTTW for 10 count by each PAX

COT: Prayers for Teardrop’s daughter as she completes her recovery of a torn ACL; Praise for Apollo’s successful birth of his much anticipated kidney stone!  The sex is unknown but Apollo is feeling much better.

After waiting a week, our FNG was given his F3 name of Pocahontas…he may have wanted to wait another week but we have no doubt he will carry his name well, as he assured us he is confident in his manhood.  Welcome to the F3 brotherhood!


IronPAX Challenge #2 in The Grill

YHC woke to two text messages — Teardrop and Wichita were at the shore and would not make the workout and Mr. Clean had two football scrimmages and a double graduation party to prepare for so he would also not make it.  Nonetheless, four PAX showed up in the morning gloom at the Grill.  However, even Ringworm announced that he had a bicep injury that would preclude him from full participation in the challenge.  T-claps to him for showing up and modifying the workout around his injury.

The disclaimer was given and all moseyed to the tennis court for warm-a-rama: Sun Gods, Arm Circles, Abe Vigoda, Monkey Humpers, Best Stretch Ever, Plank Jacks, and SSH.

Mosey back to the truck to pick up our coupons — being a frugal dutch man, YHC used what was available, old 40 pound cement blocks.  No wimpy 25 pounders for the Hamburg PAX!  Just a short way into the first round and YHC had serious doubts about his stubborn decision not to acquire the prescribed blocks.  Ringworm proved to have better foresight and brought several 12 pound plates.  He and Ditto opted to use 2 each of them.  Mr. Green and YHC toughed it out with the crusty old cinder blocks.

Eight minutes each of AMRAP of Thrusters, Curls, Kettle Bell Swings, and Manmakers using the coupon of choice with 2-minute rest between sets.  Run 25 yards up and back after each 25-rep interval.

I’m sure we didn’t break any records but put in a commendable effort to be proud of.  We were totally gassed by the time the final alarm rang.

During our COT, YHC received a text from Teardrop with a photo confirming that he and Wichita had just completed a workout at the campground they were staying at, so YHC decided to give them credit for an F3 workout.  Good work men!

COT: prayers for Mr. Green’s family during the loss of a grandfather; praise for a friend of Ditto who came through heart surgery very successfully.


Image 8-18-18 at 1.25 PM (2).jpg

Grilled Barchetta


Seven men took the daily red pill this morning to accelerate their fitness, fellowship, and faith. Once Mr. Clean and, finally, Teardrop rolled in on the dot we were able to start. Since we had two FNGs, F3 core principles were explained and the disclaimer was given. The alternative to accept the disclaimer was to head directly to Four Twelve and savor some good coffee while waiting for the rest to show up after the workout. Surprisingly, no one opted for this. The one FNG showed up for F3 since his tennis partner ditched him this week and he didn’t want to endure any jibes for not doing physical exercise during our weekly gathering at Four Twelve (YHC predicted he would post to F3 in last week’s back blast).

Mosey to the tennis court for warm-a-rama: Sun Gods, Abe Vigoda, Grass Pickers, Imperial Walkers, Slow to Fast Mountain Climbers, Plank Jacks.

The Thang:
Start off with Ascending Testicles – feet at 15 degrees for 10 Merkins, then 45 degrees for 10 more, and then full BTTW (or in this case, balls to the chain link fence).

Mosey to the far side of the park for Red Barchetta. Disclaimer – Flame and I did not coordinate our workouts today. I read his backblast from the Beehive and laughed that we had similar plans for inflicting pain on our respective PAX.

Red Barchetta: cones were set at ~ 10, 25, 50, 75, and 100 yards. Run to 100 yards and do 100 Squats, run back and plank for the six; run to 75 and do 75 Mountain Climbers, return and plank, 50 yards/50 LBCs, 25 yards/25 Merkins, 10 Yards/10 Burpee, then do a staggered Merkin crawl back to the start.

Mosey to playground for Morning Call – all PAX in Dip position, in turn, each runs to the pull-up bar to call out 10 pull-ups while the PAX do one dip for each pull-up.

Plank Hurdles back to the shovel flag for some Global Warming – hold Al Gore position and shuffle around in circle; stop for 15 Bobby Hurleys, 15 Hillbillies, and 10 Burpees in cadence. There was mumblechatter about looking silly during this but not as silly as last week when we drew attention from a friend of Mr. Clean who saw us doing Walk Like an Egyptian along the highway.

Following Global Warming, Apollo starting whining about not running like we did last week so over complaints from the PAX, YHC lead a run around the baseball field – first half mosey, second quarter Nur, and final leg a sprint.

Mary: Dealer’s Choice – American Hammers, Six Inches, WWI, Hollow Body Rockers, Freddie Mercury, LBCs, and an arched back leg up dip something or other that our FNG lead which turns out to be a good back exercise.

COT: Announcements – Convergence next week, Cruise Night at TBC on Thursday, plans for Boulder Scramble on August 11th. Prayer request – Ringworm’s and Teardrop’s families during the loss of their grandmother.
We welcomed our two FNG’s into F3 with names of Wooly due to his flock of wool-bearing livestock and of Wichita (think Wichita Lineman by Glen Campbell)

Following the workout, all of the PAX recuperated from the beat down at Four Twelve for various caffeinated beverages (or juice, in Apollo’s case). The mumblechatter was lively and uplifting.

Trail Run


Four PAX posted to the Grill this morning to partake in a trail blazing adventure. The disclaimer was given on the run and was necessary as we traversed uneven trails, dodged poison ivy, dog land mines, lay in tick-infested grass, and attempted new exercises.

Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Quad Stretches, Mountain Climbers, Best Stretch Ever

The Thang: Trail Run – cross Schuylkill River to Wetland Trail (~ 2.5 mile loop)
This workout was fluid as we adapted to whatever the trail offered us. Between stretches of running we did the following:

• Nur across bridge (which goes on further than anticipated)
• Crowd Pleaser (1 Merkin:1 Groiner, increase to 5:5 and back to 1:1)
• 20 American Hammers
• 10 each Panerkins/Power Merkins (both decline and incline)
• 20 Squats
• 20 Flutter Kicks
• Plank Hurdles for ~ 50 yards (and up hill)

We arrived at the parking lot for the Bartram Trail and conveniently found a metal gate across the road to the dam. As YHC has not yet experienced Cliff Hanger Merkins, this was a great opportunity. Mr. Clean lifted my feet up while I tried out the exercise. It worked great and even better when Mr. Clean decided to modify up by doing overhead presses with my legs. Each got a turn and we continued on our trek with the following stops:

• 20 Star Fish Crunches
• 10 Sphinx Merkins
• ~ 10 Side to Side Merkins

We arrived at Industrial Drive and to catch attention of passing motorists, traversed ~ 50 yards with Walk Like and Egyptian (Lunge and hold with twist into the lunge, last in line jail breaks to front of line and all take next lunge step). We continued our run to the Schuylkill River Trail and found an embankment that called out for us to do 4 rounds of Clock Merkins. For the final leg of our journey, Ringworm challenged us to a sprint back across the bridge, which, of course, he won due to his jackrabbit tendencies. He then further distinguished himself by pointing out that the ramp down from the bridge offered a prefect spot to do 20 Dips.

We all arrived back at the shovel flag with ~ 6 minutes to spare so we ended the workout with Dealers Choice of 6 minutes of Mary: Freddie Mercury, Six Inches, Side to Side Crunches, Dolly.

COT: Announcements – upcoming Convergence in Reading, plans to do a Boulder Scramble at Blue Rocks Campground. Count-a-Rama, Name-a-Rama, Prayer

The workout was followed by our usual coffeteria at Four Twelve Café where we met up for the second week in a row with Bones and another future F3-guy (he just doesn’t know it yet) who had a tennis match. The coffee and camaraderie where excellent, of course.

Soggy Slog


Four PAX swallowed the DRP this morning and demonstrated that they have been taken by the F3 insanity as they posted to the Grill in the rain. Even YHC found it hard to vacate the fartsack as the rain outside tried to seduce me into pulling the blanket up, rolling over, and drifting back off to sleep.

The disclaimer was given. We took advantage of the rain letting up to a light drizzle and ventured off to the tennis court for warm-a-rama: Abe Vigoda, Sun Gods Sobriety Style, Carioca across court; Butt Kickers back, Grass Pickers, Imperial Walker, Mountain Climbers, Plank Jack.

Mosey to Playground
The Thang:
• 5 Pullups then run ~ 150 yards to pavilion by shovel flag
• 10 Dips then run ~ 150 yards to playground
• 20 Merkins then run ~ 150 yards to pavilion
• 40 Reverse Crunches then run ~ 150 yards to playground
• 80 Squats
Repeato for 3 sets – during the last set, the drizzle turned to rain so we modified as follows:
5 Psudo Planche Merkins, High Knees for 1 minute, 10 Dips, 20 Step Ups, 20 Merkins, 40 Reverse Crunches, 80 Squats

The band shell was off limits due to a group setting up for a 2.5, 5, and 10 K race registration, so we modified the planned workout (after all, it is just a guidance…)

• 10 Donkey Kicks
• 10 Mike Tysons
• 10 Flutter Kicks
• Plank for 1 minute
• 10 Derkins
• 80 Overhead Presses
• ~ 10 Superman
• Alphabet
• 10 Windshield Wipers

Finished off the workout with a damp lap around the ball field

COT: Announcements, Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer – continued prayers for Mr. Clean and family as they host and minister to their friend’s family during their recent loss.

Off and Running


YHC was introduced to F3 less than a year ago at the Beehive and the Trojan and later added the Swamp to my schedule. I was hooked and have been posting to the workouts regularly ever since. I soon had a burning desire to share the gift of F3 by starting an new AO in Hamburg.

Not having another man committed to F3 from the area at the time, it was a leap of faith to launch the Grill a little over two months ago. Having the support of brothers from Emmaus/Macungie and Fleetwood areas enabled the AO to get off to a great start but the true test would be the commitment of men from Hamburg.

This Saturday was the first workout that I wouldn’t be able to make and did not have a seasoned brother from one of the other AOs covering. I failed to specifically identify a Q for the workout and having little faith thought that the F3 workout would just be skipped this week….oh ye of little faith.

Three PAX posted to the Grill and team-led the workout. Apollo, Ringworm, and Teardrop stepped up and Q’ed this significant milestone for the Grill. Their workout proved to be ambitious as they ended up running almost 3 miles while stopping at intervals to do various sets of exercises.

YHC was thrilled to hear that the workout is gaining momentum and a core has formed at the Grill. We may be small in number at the moment but I have no doubt that word will spread and more men will join us to be challenged and encouraged to become high impact men in our community.

I am so thankful for each of my F3 brothers.

As Iron Sharpens Iron, so One Man Sharpens Another

Memorial Workout


YHC pulled up to The Grill on this Saturday morning to find the AO overrun with carnival rides and booths. I’m sure we could have found some fun ways to incorporate the ferris wheel or tilt-a-whirl into the workout but opted to stick to the weinke. YHC originally planned a modified Murph workout for Memorial weekend but Mr. Clean convinced me to join him on Memorial Day for an actual Murph challenge so the workout was quickly re-tooled. The Exicon was referenced and military-themed exercises without too many pull-ups or merkins were chosen.

The disclaimer was read and accepted.

Warm-a-rama: Arm Circles, Sun Gods, Abe Vigoda, Side Squats, Grass Pickers, Imperial Walker, Best Stretch Ever, Calf Stretch, Hamstring Stretch

The Thang:
• 1-mile Scout Run along the river trail; moseyed to the playground
• Morning Call: Pullups/People Chair – a few rounds of one PAX running to the pull-up bar to knock out several pull-ups while the remaining PAX held a wall sit against the concession stand.
• 20 Prisoner Squats
• Slalom-style run – a few rounds of running between cones with a Bear Crawl back
• 10 PCMB – Prisoner Cell Merkin Burpee (1 Merkin, bring Rt knee in and back, 1 Merkin, left knee in, 1 Merkin, both knees in and jump up)
• Stairway to Seven: 1 Burpee, 1 Irkin, Run up the stairs, 1 Squat, return; repeat 6 times with increase by 1 each time
• Another round of the slalom-style runs with Bear Crawl and Crawl Bear
Mary: American Hammer, Hundreds, WWI Sit Up, WWII Sit Up, LBC

Throughout the workout we had a lot of good mumblechatter about the sacrifice of military who gave their lives in active duty. We also talked about some of the essence of manhood being protectors of family and country. We not only workout to keep ourselves fit but to also better serve others.

Announcements: PAX invited to join Mr. Clean at Crossfit Fluid gym on Memorial Day for a Murph Challenge
Count-a-Rama: 3
Name-a-Rama: Beaker, Mr. Clean, Ringworm
Praise/Pray Requests: Thanksgiving for our county and the freedoms we enjoy by God’s grace and the sacrifice of many men and women who gave of their all for our country. Father, help us to live our lives sacrificially by living third.

Be A Q!


Moroccan Night Clubs
Huggy Bears
Arm Curcles

The Thang

Pinochle – A card is drawn to determine the reps for each exercise. The numbers are worth face value with

Jack = 11
Queen = 12
King = 13
Ace = 20
and Joker = 30.

The exercises are:

People’s Chair (Each PAX counts the amount of reps)

A dealers choice round of Mary (ab exercises)

Rinse and repeat for balance of time. We completed 3 rounds

We ended with some MANGA (yes, manly yoga)

Through the workout I talked about Qing and why each man should step up. Take a turn and lead your brothers in the gloom.

COT: Prayers for Beaker and his wife.

Announcements: Clown car to F3 Valley Forge next Saturday.


Saturday, May 12, 2018
Our English word Calisthenics is derived from two Greek roots which we pronounce “kallos,” meaning beauty, and “sthenos” meaning strength. Considering how much calisthenics we do in F3, I thought that an appropriate theme for a workout would be coupling strength exercises with “beauty poses.” Here’s how it played out:
After a paraphrased disclaimer, warm-up activities included SSH, abe vigodas, grass pickers, moutain climbers, Peter Parkers, and various stretches.

Running included 10 “30-30-30’s”

The Thang: PAX partnered up. One was assigned to memorize 1 Peter 3:4 -the beauty verse, and the other partner was assigned to memorize Hebrews 12:12 – the strength verse. While the strength partner completeed his strength exercises, including reps of 25 Merkins, curls, squats, tricep presses, back rows, shoulder presses, Freddie Mercuries, half Superman, dips, and crabcakes; the beauty partner held poses for as long as it took his partner to complete each exercise. Beauty poses included: six inches, Al Gore, low plank, side plank, back plank, BTTW, people’s chair, straight arm hold one gallon water jugs in front, iron cross, and ballerina.

Partners switched after each paired-exercise, and memorized each other’s verses. PAX had enough time to repeat a few of the exercises, and by popular demand, run five more 30-30-30’s before NOR, COR, announcements, and BOM.
This was quickly followed by ingesting all of the burned calories at coffeteria which all PAX attended.

F3 Baseball


Four PAX posted to the Grill on this foggy Saturday morning. The disclaimer was given

Warm-a-rama: Arm Circles, SSH, Monkey Humpers, Peter Parkers, Plank Jacks, Calf Stretch, Hamstring Stretch

The Thang:

Mosey to back corner of the park where there happens to be a short but steep hill for…

Elevens: 10 Crab Cakes, run backwards up hill, 1 Burpee, run down hill; repeat by subtracting 1 Crab Cake and adding 1 Burpee until reaching 1 Crab Cake/10 Burpees

Off to the Baseball field for…

Modified F3 Baseball: at each base complete reps/exercise, alternate Bear Crawl (home to 1st and 2nd to 3rd)/ Lunge Walk (1st to 2nd and 3rd to home) to next base; 3 rounds:

  • 1st: 30 Merkins/ 5 Staggered Merkins per arm/ 10 Carolina Dry Docks
  • 2nd: 30 Squats/ 20 Bobby Hurley/ 10 Ski Jumps
  • 3rd: 30 SSH/ 20 Smurf Jack
  • Home: 30 WW1 Sit-ups/ 20 Imperial Walkers

Completed 2 home runs and a triple when we ran short on time

Mary: American Hammers and Freddie Mercuries

COT: Announcements, Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer

Thankful for completing our first month at the Grill with a core PAX beginning to form and looking forward to where God takes us.

River Walk


5 PAX posted to the Grill for a pleasant stroll along the river on the most Spring-like day this year.  The disclaimer was read and the workout commenced.

Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Hillbillies, Merkins, Plank Jacks, Mountain Climbers, Calf Stretch, Monkey Humpers, Hamstring Stretch

The Thang:

Mosey to river path.  Travel ~ 20 yards, exercise

  • Broad Jump Burpee/ 10 Carolina Dry Docks
  • Bear Crawl/ Sprint/ Plank for 6
  • Crab Walk/ Sprint/ Plank for 6
  • NUR/ ATMs (15 Alternating Shoulder Taps, 10 Tempo Merkins, 10 Fast Merkins)
  • Carioca/ WMDs (10 Wide Merkins, 10 Merkins, 10 Diamond Merkins)
  • High Knees/ Butt Kickers
  • Lunge Walk Indian Run

Mosey to Band Shell

  • People Chair for 10-count each
  • BTTW for 10-count each

Mosey to Pavilion

  • 2 PAX per Rotation of Pull-ups (AMAP), Reverse rows on swing set (AMAP), Squats
  • 20 Dips
  • 10 Pistol Squats each leg

Mosey to Band Shell

Mary: LBC, Freddie Mercury, Flutter Kicks, American Hammer, Imperial Walkers, Climber Taps

During the workout we continued the discussion of the DRP and talked about the importance of laying bricks to build guardrails in our lives – form and build upon positive habits (bricks) in order to allow increasing action with decreasing thought which gives us the freedom of predetermined “what” in order to focus on the “how”.  The stronger the guardrails the more momentum you can achieve in life on our journey to be high impact men (from F3 Q Source).

COT: Welcome Teardrop, our FNG, to F3!

Stations of the Cross Workout

It was a beautiful 33 degree gloom at 6:45 am as the sun started to come over the horizon.  Boo Boo and YHC rolled up in my half clown car for the Hamburg inaugural workout on this Holy Saturday, March 31, 2018.  As a man it is easy to get too familiar with our situations and routines forgetting what it’s like to step into the unknown AO (Area of Operation).  Some might be a little apprehensive about meeting a dozen or more guys in a dark park in a town 30 miles from home.  Truth is YHC found a man named Beaker who made a similar journey on August 10, 2017 when he crossed his fears to receive a Spinal Tap from Rock Star on his very first F3 workout.  Now over 8 months later Beaker takes another monumental step to serve the men in his community by planting a new AO in Hamburg which will now be referred to as “The Grill”.   The PAX at the Bee Hive will miss you Saturday mornings, but all will be smiling knowing you are locking shields with other men to fill a real need in the world.   It is my honor to bring your PAX this divinely inspired workout I call “The Stations of the Cross”


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. 


Mosey to the middle of the park. SSH, Abe Vogoda, Monkey Humpers, Merkins, Mountain Climbers, Sungods.

The Thang

Experienced Pax asked to partner up with Friendly New Guys (FNG’s).  Fourteen index cards handed out.  Each index card has written on the front of it a #1 through #14 along a significant incident that happen as Jesus carried his cross to Calvary.  On the back of each index card is the name of an F3 exercise routine that will help you remember that station of the cross a little better through self inflicted pain and or laughter.

If you are not familiar with the exercise routines below, please refer to the F3 Exicon located at

Station 1 – Jesus Condemned to Death – Bataan Death March – 1/2 mile.  Burpee until the 6.

Station 2 – Jesus Carries His Cross – Partner Carry – 200 yards.  Plank Until 6, Flap Jack

Station 3 – Jesus Falls the First Time – Duck Jousting – last man standing

Station 4 – Jesus meets his mother  – “Mary” circle up ab exercises.  Demo gave us 6 inches to flutter kicks for 2 minutes; followed by Freddie Mercuries.

Station 5 – Simon Cyrene Helps Jesus Carry His Cross  – Wheel Barrow as far as you can (200 yards).  Plank until 6.  Flap Jack

Station 6 – Veronica wipes the face of Jesus.  – Little Orphan Annie’s. 5 count each arm, repeat 5 times each arm.

Station 7 – Jesus Falls Second Time – Balls to the Wall – count across 17 and count back 17.  Everyone in position count off.  It seemed like we missed a couple guys on the way back.  Repeat a second time.

About halfway through, Flame took some time to encourage some extra recovery while explaining to the PAX F3 is about way more than a workout.  It’s about living 3rd and being a better father, husband, friend, and most importantly for a man of God that makes a difference.  This kind of group can only happen if guys get on board with the mission, EH (emotionally headlock) another guy, and everyone continues to show up every week.  YHC reminded everyone that they are faster than the guy on the couch and if you think the workout has too many burbes, push-ups, or running there is one way to solve that.  Take the Q at the next workout.

Station 8 – Jesus meets women of Jerusalem – Pickle Pushers and Alabama Prom Dates.  (No cameras or video please – refer to excicon for explanation)

Station 9 – Jesus falls a 3rd Time – Ascending Testicles into Australian Mountain Climbers

Station 10 – Jesus clothes taken away – AYG sprint like you are naked.  used the tennis court, sprint two courts touch end line and return to start line.  Repeat 3 times, with recovery plank and merkins until 6.

Station 11 – Jesus nailed to the Cross – get into human cross position on lying belly down in the grass.  legs resting on the guy behind you shoulders.

Station 12- Jesus dies on the Cross – on Q’s command push up and hold.  repeat 10 times or as many time as possible.

Station 13 – Jesus take down from the Cross – Bearway to Heaven

Station 14 – Jesus laid in tomb – partner up, two lines facing each other, hands out.  Guy on end trust falls backwards into arms of guys.  Guy is moved backwards on arms of all PAX.  Repeat until everyone is buried in the tomb.


NoRama =  7 FNG’s – Hemi, Mr. Clean, Bones, Ringworm, The General, Lyft, and Bow

CoRama = 17

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 continue to work in the heart of Beaker and inspire the men of Hamburg to embrace the gift of F3.