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.

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

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


Coming to a court near you, ‘Basketball on Ice’


2 PAX for pre-ruck — pace was faster than normal without Hops present to slow us down.  Overnight snow and ice didn’t deter



9 PAX  from arriving bright, early, and full of energy for an ice bath of sorts.  Warmup on the Reeves Park (RP) stage introduced the group to a Circle Burp (burpees with cadence rotating around PAX) before moseying through the ice and snow to the park Flipper dubbed “Da Club” during a prior workout.  On the basketball court, we did about every suicide/exercise combination known to mankind…including bear craws, lunge walks, Bobby Hurleys, ascending squat jumps, ascending burpees, ascending merkins, and another new one… the Pacman chase.  We returned back to the stage at RP for 6MOM in the ice — exercises included flutters, snow angels, superman swims, to name a few.  COT at the flag – thoughts from Hershey around that fact one never really knows the impact that he/she is having on others and while during tough times, “Why did this happen FOR me” rather than “Why did this happen TO me”, keeping in mind others are learning from how you respond and the resilience you display.  Prayers and praise – Tuck 2.0 arrived on Wednesday, happy and healthy, Spike’s mom on the mend after a fall, and Flipper for a bounce back of health this week.



Number of FNGs: 1

Ice Ice Baby

4 PAX including a first-timer @ Valley Forge, Winklevoss, showed up for the pre-ruck which consisted of a 4 mile recon mission and a few sets of bleachers and stairs. 
The workout began at 630 sharp – with a warmup and mosey to the parking deck at Phoenixville Hospital for a little Ice Ice Baby pain fest.  The workout Q’d by SFx and Boyant was part move and part thang.
Move 1 – choosing your baby (cinder block) and holding her real tight.  We moved from the lowest level of the deck to the top level (which was full of black ice) and did every stairway we stumbled upon from top to bottom. 
Thang 1 – Jack Webbs (merkin / air press routine to 9 or 10 and Dr. W (8 step ab routine to 8 or 9).  Flat out brutal.
Move 2 – we walked our babies back down the deck and did ascending squat jumps at each light pole (210 total)
Mosey back to Reeves Park for mary, sudden change (burpees), and COT. 
COT messages –
  • Discussion of love and prioritization of one’s loving intent – thank you Flipper for the impromptu sharing
  • Royalty Race (see F3 lexicon)  – the challenge we all face in managing our King (physical training), Queen (diet / what we put in our body), and Jester (what get’s in the way when things get tough); if you want to learn more on King/Queen – CSPAN’s podcast on 2/8 had some good discussion, one item that stood out to me – Your king can’t trump your queen …

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.


  • 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.


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
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


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)

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.


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.

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)

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.

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.


Edwards vs Spartacus HIT

9 PAX posted in the abnormally warm and muddy conditions of the Blast Furnace for the last beatdown of the year.  YHC went with a 0.0 style workout intended to also provide fodder for your New Year Resolutions.


Short mosey to the baseball field
SSH x 25 (IC)
Grass Pickers x 15 (IC)
Arm Circles x 15 (IC)
Circle Arms x 15 (IC)
Low Slow Squats x 15 (IC)
1st base to 2nd-3rd base
High Knees
Butt Kickers
Side shuffle – chatter about Coach’s perfect form
Side shuffle back

The Thang
11 stations, 1 minute at each, ~15 sec rest, 2.5 rounds
Air Squats
Mountain Climbers
Kettle bell swings w/ coupon
Daft Punk
Flutter Kicks
Bentover Rows w/ Coupon
Curls w/ coupon
American Hammers
Push Press w/ coupon
Topped it off with 10 burpees OYO
Included lots of mumble chatter about Dan&Dan’s perfect form and Pebbles flow of chatter dropping off after the 1st round of exercises.  For some reason after a couple of inches of rain, the footing for burpees and mountain climbers inspired quite a bit of chatter too.  It’s safe to say that we left our mark on that part of the park.

Welcome Pebbles and Bam!Bam!
Prayers for Dial-ups brothers surgery
Hershey’s wife job situation
Bam!Bam!’s father-in-law
Unspoken medical concerns for Hops’ wife and SFx’ Daughter


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

SantaBomb for the Furnace


PAX:  Buoyant, Flipper, Ma’ne, Spike, Easy Rider, Hersh, Side Effects, Dial Up, Hops, Wild Thing, FNG Barney, FNG Dan&Dan, Dunphy

Q:  Dunphy

Shortly after blowing into town on Friday night, YHC took up the Q at the now legendary Blast Furnace at F3 Valley Forge.  It was as promised.  Buoyant and Spike showed me the AO on a early run, 2 got some EC rucking in, and a record 13 PAX and 2 FNGs showed up for a SANTABOMB.

Here’s how it went:

Warm Up:  Lap around the park and finish on the stage  (PAX insisted on disclaimer before circle up, YHC acquiesces…must be some lawyers in this group).  SSH x50 IC, 5 Burpees OYO, Imperial Walkers x20 IC, 5 Burpees OYO, Willie Mays Hayes x10 IC, 5 Burpees OYO, Mountain Climbers x20 IC, 5 Burpees OYO

SANTABOMB:  Pair up, one man performs exercise, one travels, switch and repeat until you hit the cumulative total.

Squat Jumps 50, run to street and back.

Alternating Touch Merkins 50, run around monument and back.

Nut Touch Squats (Box Squats) 100, lunge walk around monument and back

Tour with blocks (interlude), each pair has 2 cinder block, one man travels with coupons along the sidewalk, other man performs 5 burpees (or 10 merkins alternating) and chases down traveler.  Switch and repeat until full 1/2 mile lap complete.

American Hammers 200 double count, bear crawl to monument and run back

Burpees 50, run around monument and back

Overhead claps 100 double count, crawl bear around seats to monument and run back.

Merkins 150 hand release, run to street and back.

Big Boy Situps, Everest (lunge, lunge, squat) around monument and back.

Run to SF.

Recover, recover.



TAP for Digits, her family and friends and FiA Lexington.

Great mumblechatter from this group.  Buoyant said it was the holiday spirit and on our Tour w/ Blocks lap, Side Effects tried to tell me it was a quiet crew, but you couldn’t tell this morning.  I thoroughly enjoyed Flipper’s running commentary.  FNG Barney (did I let that one through?) had some dry one liners too if you were listening.  After he forgives Ma’ne, he’ll be back for more.  FNG Dan&Dan did not seem to notice we were working out and smiled for the entire hour.  Watch out for that one fellas, I’ve seen that look before and it preceded weekly beatdown Qs.

Great to see F3 going strong close to home.

A pleasure and an honor to lead fellas.

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.


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)


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.

Route 66 Bridge to a Zen Deck

3 PAX for a pre-ruck around Phoenixville and the main event with 7 PAX for a beatdown in the snow (well more accurately surrounded by snow as YHC steered clear of burpees and crossfit merkins in the snow/mud).

The Disclaimer

Mosey to the VFW
Abe Vigotas (IC) x 24
Sprinklers (IC) x 30
Peter Parkers (IC) x 25
Parker Peters (IC) x 16
Imperial Squat Walkers (IC) x 16

Mosey to the foot of Bridge Street
Route 66 – 1 squat and 2 lunges at each light post to 11 and 22

Mosey to the Kiwanis Kids Benches (by Zen Village)
Deck of Death – Clubs – Merkins, Diamonds – Dips, Hearts – Plank Jacks x2, Spades – Air Presses x 2, Joker – 75 yard sprint up the hill (dodging traffic, because if you can dodge traffic, you can dodge a ball, next time YHC will bring wrenches)

Mosey out to next light post
Route 66 back down Bridge with Hip Slappers (numerous comments about catching the attention of traffic by slapping our you know whats while people looked on)

Mosey back to the Flag
Al Gore for the 6 at the VFW
Plank for the 6 at the Flag
Crunchy Frogs (IC) x 20
Hello Dolly (IC) x 40
100’s (IC) x 30

Namerama – Welcome DeVito from F3Alpha

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


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
Toe Raises
Jump Squats
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

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.


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:
Bar Kicks

Round 2 – Rotations on:
Side step-ups
Hip Slappers
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

Blocked from the elements undercover

5 brave PAX entered the cool, wet gloom not knowing what to expect (3 especially brave PAX rucked for an hour in advance).  YHC made the conscious decision to keep them dry and protected under the Reeves Park bandstand.

Disclaimer while moseying (thanks Spike for keeping YHC straight)

Sprinklers (IC) x 30
Abe Vigodas (IC) x 20
Mountain Climbers (IC) x 40
Imperial Walkers (IC) x 20

The Thang
Pair up for sets of 100 reps with coupons (cinder blocks) while partner AMRAPs a core exercise
100 Man makers and 100 skull crushers while partner does 100’s
100 Goblet squats and 100 curls while partner holds Boat
100 Kettlebell swings and 100 push presses while partner holds Eagle (as in spread eagle or the out position of crunchy frog)
100 Side lunges and 100 bentover rows while partner holds Homer

Mosey to the Flag
Namarama – Welcome FNG Chowdah

Planking with Zombies to the “Monster Mash”

2 PAX showed up on Halloween at the Baer Trappe in Collegeville for a monstrous mosey and workout around the AO:

Conditions: Clear, 35F


Warm Up:
-Bat Wings (20 F arm circles, 20 B arm circles, 20 seal claps, 20 over claps)
-IW’s x25 IC
-Monkey Humpers x20 IC
-Toy Soldiers across Bball court and back

-Mosey to Ursinus campus (0.25 mi)
-Werewolves (transition from upper plank to downward dog and back) x5 IC
-Monster Mash plank/merkin (played “Monster Mash” – upper plank, but did a merkin each time “monster mash” was said)
-Zombie walk (arms straight out with lunge walk) with ladder of merkins to 5 lightposts
-Zombie crawls (arm crawls with dead legs) for ~3 light posts (lots of mumble chatter from Side Effects)
-Mosey back to AO (0.25 mi)
-CLIMB x2 IC (Crab Cakes x1, Lunges x2, IW x3, Mountain climber x4, Burpee x5, double each set)

-James Bonds IC
-American Hammers x20 IC
-Boat/Canoe IC

-Finished off with a 0.5 mi mosey around the AO. Side Effects was overjoyed that YHC was overcoming a cold and he could keep up….

-Talk about balance with family and M. Strive for 10 minutes to connect with M at the end of each day.
-Prayers for communication

Death March to Bermuda

2 PAX showed up as evidence of winter grew more evident.  Rumors of 6 inches of snow near Pittsburgh were circulated so the clear and 42 degrees didn’t seem near as bad.


Mosey around the Park

Sprinklers x 20 (IC)
SSH x 25 (IC)
Nancy Kerrigans x 8 (IC)
Abe Vigoda x 20 (IC)

Bataan Death March to Ursinus – Hops picked up the pace to avoid burpees, but finally relented.  YHC commented that next round of the Death March will be with more than 2 PAX.

Bermuda Triangle Variations
Lunge walk between cones and Air Squat Ladder from 1 to 10
Backward stretch walk between cones and Jump Squat Ladder from 1 to 10

Mosey back to the park
Global Warming – Merkins x 8 (IC), Toe Raises x 30 (IC), Werkins x 8 (IC), Air Presses x 32 (IC)

2/3 of Bruce Lee
Am Hammer x 20 (IC)
Leg Raises x 20 (IC)
LBCs x 20 (IC)
100’s x 20 (IC)

YHC and M’s communication
Hops’ M’s mother – praise for negative pathology and M’s grandmother leukemia

Thunderstruck Lightposts of Pain from the 80’s

3 PAX posted this morning for a 1980’s themed beatdown at the Baer Trappe in Collegeville.

Conditions: Chilly at 40 F, clear
Disclaimer provided to the PAX

Warm Up:

-SSH x25 IC
-Parker Peters x15 IC
-Crabcakes x15 IC
-Goofballs x15 IC


-Mosey to Ursinus (~0.25 mile) campus lightposts
-PAX performed “Thunderstruck” pushups to the 80’s song
-Sally’s Cousin (to “Flower” by Moby) – PAX held a lower squat and raised to the lyrics
-Paula Abdul’s (sprint to 2 light posts, sprint back 1, do 10 squats) x5
-Crocodile Dundee’s (alligator merkins) to the lightpost
-Mosey back to the AO (0.25 mile)


-Flutterkicks x20 IC
-Crunchy Frog x10 IC
-Hello Dollies x20 IC
-“In the Plank Tonight” – plank to Phil Collins “In the Air Tonight”


Praise for Venkman’s return from trip. Prayer for Side Effects and M communication. Prayers for Hops’ M’s grandmother with leukemia.