The nominated Q was not present, so scramble start for this Q.  Off for a 0.5 mile warm up run.  The main event was set with teams of three men.  Each man picked a style of merkin and each man in the team did it to max together.  After each team had done three sets, then each team sprinted a lap (~ .2 miles).  First, second, and third place from each team were then separated to form three new teams.  Rinse and repeat merkins/sprint 3x.  Tough.

Finished with a round of Mary.  The twist was that the rotating Q had to serenade the Pax with a Christmas carol of their choice . . . because the best way to spread holiday cheer is by singing loud for all to hear.

Q4: Leave right

Today’s theme is the humbling reminder that TODAY we’re all 1 day closer to ‘leaving’ than YESTERDAY! My younger son’s friend lost BOTH grandfathers within a week . . . also, day of workout I failed to make the connection with Pearl Harbor Day that made our theme even more fitting!

Warmuparama: OYO: head rotations, big arm circles, trunk rotations/elbows out,  runner’s stretch, IC: Abe Vigodas, squats, heel raisers, side-lunges, Monkey-humpers, SSH

Thang: partner circuits:

  • Long distance: high knees, side-slide; Partner: Burp Merks
  • Short: partner wheel-barrow,
  • Long: Carioca, backwards run; Partner Hold: back plank— Austin Ass kckrs
  • Short: bear crawl-lunge walk; Partner hold: Superman’s-Carolina dry docks,

Mosey to swings: 4 stations 10 reps ea: inverted rows,   pull ups, squats,  SSH

Mosey to Pavilion: Escalator:  5 burpees 10 jump-ups, 15 merkins, 20 squats, 25 dips: Repeat!?

Mosey back 2 shovel flag:  Dealer’s Choice:  Mary:  rep’s determined by the roll of dice:   Q lesson learned:  many pax DON’T follow instructions very well :)!

CoR, NoR, CoT:  prayers for a few spouses & a general prayer that each of us ‘number our days’ & live each day in a manner that best glorifies God.

Fleetwood Tough

The Q was voluntold due to an unexcused absence.

Theme of the day was elevator: I., 5, 10, 15, 20.  It seemed better in theory than reality, especially when it was Burpee time.  Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, dips, decline merkins, squats, and Bobby Hurleys.

Finished with some wall sits plus arm raises and punches.

Continued prayers for Joel’s surgery recovery.

We Are Still Here – Even if the Backblast is somewhat iffy

Normal warmup (SSH, Grasspickers, run). Then the Pax divided into two groups of 5 men.  Entire Pax did round of Mary and then one half ran a lap (1/3 of a mile) while the other did an exercise/punishment of the runners choice.  Then flapjack.  Punishment included dragonwalk, BTTW with mountain climber legs, broad jumps, box jumps, and decline merkins with a leg up.

Chippendales Go 105%

YHC (Uptown Girl) is honored to recap this beautiful gloom at the Pond.  The humidity was very present that made you think the extra layer added for the recent cool and rainy morning was a dramatic wardrobe flaw.  YHC took of his long sleeve under-layer but for the safety of the PAX put his other shirt back on.

Disclaimer – men, not professionals, modify, you assume risk, stay together, don’t get hurt. well said!

Warmarama – SSH x 20, One Leg over other Stretch,  Mountain Climbers, Monkey Humpers,  maybe more or less but it was early.

The Thang

Part 1 –  Sprints and Push

  1.  Merkins – diamond, normal, wide x 15×3, rinse with 50 yard karaoke and 87% sprint return.  (HOLD ON TREEHUGGER DECIDED IT’S CHIPPENDALE TIME)
  2. Mountain Climbers, Diagonals MC, and Wide MC 15×3, rinse with 50 yard karaoke and 88% sprint return.
  3. Squats, Bicycles, Flutters,  rinse with 50 yard skipping and 95% sprint.


Part 2 – Four Corner Partners on Basketball Court

  1. Merkins x 15 Bear Crawl to next corner.  Visit all 4 corners.
  2. Crab Cake x 15 – Lunge Walk to next corner. Visit all 4 corners.
  3. Merkin to Air Press Medley 5 count ladder – bunny hop to next corner.  Visit all 4 corners.
  4. Burpee x 6 – Crab Walk to next corner.  Visit all 4 corners.


American Hammers x 20, Peter Parkers x 20, In&Out Abs x 50, 6″ Hold to Flutter kicks x 20, Monkey Ball Scratches x 20.  Finish with a push up contest lead by Doubtfire and Treehugger.  Push to failure!


CoRama = 9, NoRama

Announcements – Sat. Oct. 6 – Doubtfire has annual Hope Rescue Mission dinner at the Double Tree in Reading https://www.hopeforreading.org/events  Still a few seats left!  Also same weekend Treehugger has one seat left for CSAUP man’s weekend to hike Appalachian.  Note there will be no tents involved, it will be intense as the man himself.  Exactly one seat left, don’t miss this opportunity.  Lastly, Saturday, Oct. 20 – Lancaster is celebrating their  one year Manniversary and we are planning a convergence to celebrate with them.  This does involve a stop at Shady Maple!

Prayers & Praise

Thank you Lord for this great group of men.  We lift up to you all needs of each of these men and ask that you be with Chopper who’s on a hunting trip right now.  Keep him safe and may he return healthy.  Also lift up all the work of the men of F3 especially Doubt Fire at the Men’s Rescue Mission, Treehugger CSAUP, Sunspot@F3LANCO.

Crazy Eights

Run the park in a figure 8 pattern stopping at 3 points (both ends and the middle area). First stop is 80 reps of the assigned exercise. Next stop is 70 reps, then 60, etc.
Once you reach 10 reps, repeat 10 again and start counting back up by 10 at each stop.
Typically we will get back to 30 or 40 counting back up.
Excercises include:
Box jumps
Flutter kicks
American Hammers


IM3: I am 3rd

A beautiful, muggy morning at the Pond; DAYLIGHT at the start is GOOD! Nice to have 2 pax ‘under 20’ home from college!
NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)!
F3’s IM3 is based on Jesus’s command to love God 1st & ‘other people’ 2nd! We shared 6 bible verses while introducing some new exercises.
F3 disclaimer
Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers
Mosey to basketball court:
1st bible reference: Matt 6:19-21 Exercise=starfish Merkins
2nd bible reference: John 19:26-27 Exercise=bounding squats:
3rd bible reference: Luke 6:27-28 Exercise= Crawly Plyo Push-up:
4th bible ref: Luke 13:12-13 Exercise: 4 burpees-bear-crawl to next stop-4 jump squats & crab-walk to next stop-4 burpees-repeat ’til around court to where we started
5th bible ref: Luke 21:3-4: Exercise: 2 Pop hop:
Mosey to chin-up bars: Vaulter pull-ups; swing reverse Merkins;
Mosey to ‘padded playground’ Dealer’s Choice: Mary: ?? reps of any ab exercise around the circle (Singlet’s L-position leg holds ‘kicked butt’!
Count-a-rama, :
CoT: Dear Heavenly Fthr: Please watch over our Pax participating in Saturday’s WET Tough Mudder. We confess that we often we have not ‘lived 3rd’ & TREASURED YOU above ALL ELSE. Please forgive us & fill us with your Holy Spirit so that we may better do so MORE CONSISTENTLY. I pray today for these men that when we begin to treasure ANYTHING above you that your Holy Spirit promptly guide us back to properly revere you. We pray ALL this in your Son Jesus’s holy name. . . Amen.

IM3 The Pond 5/18

NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)!
F3’s IM3 is based on Jesus’s command to love God 1st & ‘other people’ 2nd! We shared 6 bible verses while introducing some new exercises.
Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers
Thang (below):
Mosey to basketball court (the 1 with 2 hoops: duh!!!!!)

Vaulter pull-ups; swing reverse Merkins; Dolly’s, back plank

Mosey to ‘padded playground’ Dealer’s Choice: Mary: ?? reps of any ab exercise around the circle

6:10 Count-a-rama, Announcements, Praise &/or prayer rqsts,

Dear Hvnly Fthr: I confess that 2 often I h/not TREASURED U >ALL ELSE; pls 4give me & fill me w/Ur HS so that I may btr do so MORE CONSISTENTLY & also SHOW MY LOVE 4 OTHERS more often so that they may seek 2 btr know U & Ur Son JC.
I pray 2day 4 these men that when we bgn 2 TRSR ANYTHING above U that Ur HS promptly guide us back 2 proper prioritization!
We espc’y pray this day 4 Bthny church & P Nelson @ this dfclut time. My r ldrs faithfully seek Ur WISDOM & GUIDANCE in this dfclt sit’n & we TRUST that U w/provide good ‘in ALL circumstances’.
Insert others’ prayer rqsts
We pray ALL this in Ur Son JC’s holy name. . . Amen.

Short mosey to bsktbl court (or band-shell 1st if rain’g):

30-20-10 runs!

42 degrees, light breeze

-warmups: SSH, x jacks

-jog around upper loop

– tabada circuit:

(40 second exercise/ 10 second test)

lunge jumps, merkins, burpees, flutter kicks, box jumps, ski abs, speed skaters, plank to push-up, Carolina dry docks

– air press cool down

-basketball court sprints, baseline to baseline (30 second jog, 20 second run, 10 second sprint) ….did that interval x 4

-tabada circuit round 2 (same as 1)

-air press cool down x 70 reps

-basketball court sprints, same as first round

-ab finisher:  v sits, bicycles, site hip raise things, six inches



6 rounds of knockout

37, clear skies

-warmup lap around upper track

-introduce Tabata style high intensity circuit:  6 cycles of the following:

(No rest between exercises)

burpees 20 sec, right arm plank 20 sec, punches 40 sec

burpees 20 sec, merkins 20 sec, overhead punches 40 sec

burpees 20 sec, left arm plank 20 sec, punches 40 sec

-this completes 0ne cycle

-dealers Choice ab between cycles

begin second cycle….continue for 6

closed our with American Hammers


Unbroken or maybe broken


The Thang:

It was Slowbear’s big day and the log arrived. To help celebrate each PAX received a 2′ 6×6 block.

A short mosey to the basketball court for a round robin of block exercises followed by a “brotherhood of the traveling log” run

Next was the block staring contest followed by another log run

Wrap up was another short round robin with the blocks


Demo out


Return of the Scroll

39 degrees, pouring rain, windy

warmarama:  SSH, grass pickers, goof balls

the scroll ( 11 exercises, 1 min/ 10 sec rest tabada)….we did the scroll twice with abs between and after

  1.  Burpees
  2. mountain climbers
  3. american hammers
  4. squat thrust to frog jump
  5. spider man
  6. lunge jumps
  7. merkins
  8. speed skaters
  9. x jacks
  10. lunges
  11. high knees

—break for abs:  bicycles, ww1s

—scroll round 2

–abs: dr Ws, 6 inches with flutters, VSits

—burpees to close, first one to 25 calls it

COT:  welcome Cratchit




It’s worth the weight

Weighted vest and rucksack rotation.

9 guys chose a number between 1 and 9

#1 would wear weighted vest (floor to ceiling squats)

#2 would wear rucksack (diamond, standard, wide, girl merkins to failure in that order)

#3 through #9 would do the workout that the weighted vest chose.

#1 would choose an excercise that the #3-9 group had to do 10 reps  of and then choose for them to do 11 hills or sprints.

After that round, #2 put the weighted vest on and #3 put the rucksack on. Now the vest (#2) chose a workout of 20 reps and 12 hills or sprints while the rucksack did the pushups and the weighted vest did the squats.

This rotation continued. 30/13, 40/14, 50/15…etc.


Saturday, April 7, 2018

38°F with a stiff breeze

8 PAX posted to the second workout at The Grill. The core principles and mission of F3 were reiterated and the disclaimer given.

Mosey to the tennis court for warm-a-rama: Arm Cirlces, Huggy Bears, Abe Vigoda, Imperial Walkers, Plank Jack, Peter Parker, Best Stretch Ever, Downward Dog calf stretch, Hamstring Stretch, Side Squats

During the warm-a-rama, DRP (Daily Red Pill) was explained. When we take the red pill, we make an intentional choice to do the hard but true actions that will prepare us for making a positive impact rather than the blue pill which is the easy road but leads to a false and superficial life. We need each other to encourage and challenge one another to continue to take the DRP.

Mosey to the middle of the park.

Thang 1:

Charles Bronson: 3 sets of cones (N side of field, ~ 80 yards, S side of field, ~ 10 yards past 2nd set). Start exercise on N side, run/sprint to 2nd set, and crawl to 3rd set; plank for the six and then mosey back to start:

  • 50 SSH/ Run / Army Crawl
  • 50 Merkins/ Sprint/ Bear Crawl
  • 50 Burpees/ Run/ Crawl Bear
  • 50 LBCs/ Sprint/ Army Crawl
  • 50 Jump Squats/ Run / Bear Crawl

Thang 2:

Mosey to Pavilion by playground.

  • 20 Dips
  • Morning Call: each PAX does 10 pull-ups or hang for 10 seconds while the rest do ab exercise (American Hammer, 6 Inches, Dr. W’s, WW1 Sit-ups)
  • 20 Step-ups per leg


Thang 3:

  • Global Warming (hold Al Gore position while shuffle in circle); do 10 staggered Merkins each arm

Mosey to band shell for Mary: Crunchy Frogs, Ski Jumps

We welcomed our FNG into by the brotherhood with the name “Sideline”.

COT: Announcements (Life Choices 5K 21-Apr; Hamburg Spring Cleanup 28-Apr, Fleetwood PAX invite others to join them for a Tough Mudder in May), Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer (Prayers for a young boy, Elijah, in Hamburg who is battling cancer; thanking God for the men who are coming to the new F3 Leigh Valley AO in Hamburg)