Dogwood Festival Workout

Saturday May 18, 2019

Conditions :  58 degrees and partly cloudy, sun had just risen, big, red and beautiful in the sky.. Surrounded by the annual Dogwood Festival, which invades Reeves Park in Phoenixville once a year.  We had some interesting backdrops as we worked out – plenty of rides, hot dog stands, sausage carts, funnel cakes and the smells that go along with any large fairs like hay and leftover french fries!  While the rides weren’t running and the stalls weren’t selling, the PAX was surely moving!

Plenty of walkers with their pets came by and saw us working out, and we had the chance to converse with a few of them.  YHC met a guy when we were first arriving doing pull-ups, but I couldn’t convince him to stay for the workout. Maybe next time!  Gotta work on my EH’ing skills.

The ground was still a bit damp from the morning dew, and the rain shower we had the day before, but a beautiful morning and place for a workout!


YHC was having trouble this morning with all sorts of things – remembering nicknames, mis-counting during the workout, forgot to count-a-rama (thanks Boyant for the reminder), and other mis-steps along the way.  But the PAX didn’t complain (much) and the workout proceeded as planned.


Pre-Ruck :  3 PAX showed for a few mile warm-up pre-ruck (5:30-6:30a)

Beatdown  :9 PAX posted for a bootcamp workout led by Spike. (6:30-7:30a)

DISCLAIMER :  F3 : Fitness, Fellowship and Faith

Mission Reminder : Plant, serve and grow men’s small workout groups in order to invigorate male Community Leadership.

FROM (Free, Rotational, Outdoor, Men Only) – volunteer, peer-led, NOT a professional.  

Each person understands the responsibilities of their own fitness, MODIFY AS NEEDED.


Warmup : 

  1. 10x arm circles – IC
  2. 10x circle arms – IC
  3. 10x Abe Vigodas  – IC
  4. 20x Imperial Walkers  – IC
  5. 15x Daisy Pickers – IC
  6. 10x Sprinklers – IC
  7. MOTIVATORS – countdown from 5 – IC  (YHC kind of / sort of / totally mis-counted this)

Mosey to bandstand area (about 0.3 mile).


The Thang :

Team up :

One PAX performed exercises while other ran around Mr. Reeves statue.  

Return and tag your partner, switch running/exercises.

Total your exercises until completed, then move onto next exercise.

  • 100 inclined Merkins / run around Mr. Reeves
  • 200 air squats / run around Mr. Reeves
  • 300 LBCs / run around Mr. Reeves
  • 200 lunges / run around Mr. Reeves
  • 100 derkins (declined Merkins) / run around Mr. Reeves
  • 50 box jumps OYO
  • 50 Hip Slappers OYO


Instead of a weak mosey back to the flag, the PAX carried each other in a rotating partner carry back to flag.  Carry your partner for 10 seconds, switch.  10 seconds, switch, until we all arrived back at the flag with plenty of time for some ab work.


6MOM / Mary / Abs / Core :

  1. 30x Flutter kicks – in cadence
  2. 30 second Superman hold – in cadence
  3. 10x American Hammers – in cadence
  4. 10x V-Ups – in cadence
  5. 10x windshield wipers – IC
  6. 5x X’s and O’s – IC
  7. Tunnel of love


Count-o-rama : 9


Name FNGs  :0

Announcements :  Convergence coming up in May for our ONE YEAR ANNIVERSARY!  Mark the date : 05/25/2019 Saturday. Guest Q’s will be here!  Woohoo!


Words of Wisdom from : 2 Corinthians 12:7-10

Here are three lessons God is teaching us in his response to Paul:

  1. Talk to God when you are hurting.
  2. God may allow us to hurt so that we can remain humble.
  3. God can use your physical weakness to show off His power.

God’s glory and message is infinitely more important than our comfort.


Circle of Trust / Ball of Man

PAX : Boyant, Burgundy, Chowdah, Gandalf, Hanger, Retail, Sharkbait, Spike, Winklevoss

Closing Prayer

2019-05-18-F3-VF-Dogwood3-1.JPG 2019-05-18-F3-VF-Bootcamp-1-0.JPG

Tooth Fairy + Balls to the Wall = Gloomy Morning^2

7 PAX strong including 1 FNG (welcomeFrank&Beans) ventured into Reeves Park for a throwdown of sorts — 2 for pre-ruck.

In the pre-setup eve of Phoenixville May Fest (I think that it was it is called) — we enjoyed a beautiful morning full of good chatter, new and old friends, and some fun reminders of workouts past!

Warmup – several usual suspects

  • Lap around the park
  • Mountain Climbers – extra stretch at the end
  • Circle Arms / Arm Circles
  • Pretzel stretches
  • Floyd Mayweathers
  • SSH

Thang 1

  • Mosey to the steps near Boyant Hill
  • 1 at a time – each taking a turn at ascending merkins up the stairs (reaching 13)
  • While other PAX merkining, the remaining 6 alternated between (A) Balls to the wall / pencil jumps and (b) air chairs / squat jumps

Thang 2

  • Mosey to Bluebird
    • 50 dips
    • 25 box jumps
    • 10 burpees

Mosey back to the park for 6MOM

  • Flutters
  • Plank – rotating counts (both, left / right up)
  • Hello Dolly
  • 10 LBCs

Circle o’ Trust – welcome FNG (Frank&Bean) & Announcements

Number of FNGs: 1

Tabata time!

Reeves Park, Phoenixville, PA, USA

Saturday, April 27, 2019

Conditions: Sunny, a bit windy


13 PAX including 2 FNGs


–        Mosey around the park

–        In cadence: imperial stormtroopers, hillbillies, arm circles, circle arms, mountain climbers, SSH

The Thang:

Winklevoss introduced most of the group to the Tabata, a brutally efficient routine brought to you straight from Japan (think Toyota Production System for exercise): 20 seconds on, 10 seconds off, 8 times, keel over. Billed as a way to get an hour’s worth of exercise benefit into 4 minutes (or something like that). More fun activities were inserted into the “rest” between 4-minute bouts.

–        Squat jumps: 20sec on/10 sec off x 8

–        Merkins for half the group, inverted rows for half the group (using playground equipment and dog leashes): 3 sets of 10-11 reps, in cadence, with isometric hold at bottom of merkin/top of inverted row

–        Bonnie Blairs (alternating jump lunges): 20sec on/10sec off x 8

–        Squats: 3 x 10-11 reps, in cadence, with isometric hold at bottom of squat (thighs parallel to ground)

–        Burpees: 20sec on/10 sec off x 8

–        Repeat Merkins/inverted rows as in #2, with PAX switching to perform whichever they missed out on the first go ‘round

–        Sprints between base lines on baseball diamond (with lines freshly marked with some pink spray paint): 20sec on (sprint)/10sec off (walk) x 8

–        Lunges: 4 x 8 reps, in cadence, with isometric hold at bottom of lunge (back knee an inch from ground)


–        Planks on elbows until we couldn’t any more

–        Flutter kicks, in cadence

–        Dollies, in cadence

–        Rosalitas, in cadence

–        Freddie Mercuries, in cadence

–        Planks on elbows again, including count-o-rama in plank position to finish, but which took several tries to do because PAX forgot how to count, starting from 1 after each error


Hops, Boyant, Spike, Frizzle, Burgundy, Feeney, Flipper, Tuck, Spoke, Dial Up, Winklevoss

Plus 2 FNGs: welcome Huffy and Shark Bait!

Special shout-out to the 3 HIM out for their second F3 workout (Spoke, Burgundy, Frizzle)

This concluded our month-long battle with Ma’ne (F3 Philly) to see who could pull the most FNGs. Unfortunately, he ended up besting us 8 to 7, but that’s 15 new guys in a month proving that they are HIM. #PArising indeed


Convergence Saturday May 25, 2019 to celebrate one-year anniversary of F3 Valley Forge! Details to come, will include secret guest Q

Reminders to all of Wednesday a.m. AOs in Villanova and Pottstown


Number of FNGs: 2

Powerful Partnerships through Pain

Conditions : It was a lovely 60 degrees as we gathered around the flag on Saturday morning.  Warm, but still drizzling on and off. We escaped most of the rain, but the ground was still wet from the rainstorms we got the day before, and it continued to drizzle throughout the morning.  The cool raindrops on your face as you look up towards the sky became refreshing near the end of the workout!

Pre-Ruck :   2 PAX showed for a few mile warm-up pre-ruck (5:30-6:30a)
Beatdown : 12 PAX posted for a bootcamp workout led by Pebbles, with Warmup/6MOM/COT by Spike. (6:30-7:30a)

DISCLAIMER :  F3 : Fitness, Fellowship and Faith

Mission Reminder : Our goal is to plant, serve and grow men’s small workout groups in order to invigorate male Community Leadership.
FROM (Free, Rotational, Outdoor, Men Only) – we are volunteer, peer-led, I am NOT a professional.
Each person understands the responsibilities of their own fitness, MODIFY EXERCISES AS NEEDED.

Warmup : (in cadence)

  1. 10x arm circles
  2. 10x circle arms
  3. 10x Abe Vigodas
  4. 20x Side Straddle Hops
  5. >15x Imperial Walkers
  6. 15x Monkey Humpers
  7. 15x Mountain Climbers
  8. 15x Daisy Pickers
  9. 10x Sprinklers

YHC has a thing for keeping the PAX on their toes by not stopping at 10, 15, or 20 exactly, so those above numbers were slightly off by some random number.

Mosey to baseball diamond (1/8 mile)

The Thang :
The Thang today was brought to you by Pebbles, which included multiple partner exercises in and around the baseball diamond of Reeves Park at the the following stations:

  1. Started with 4x running log relays (one partner sprints with the log from 3rd base over to 1rst base, and hands log off to partner, then switch.)
  2. Power Sleds with ~110lbs (3x37lbs). (cinder blocks on good old snow sleds, pulled forwards and backwards!)
  3. Squatting rainbows with logs (tap the log on one side of your body on the ground, over above your head, and then tap on other side, like a rainbow, then hand off to partner)
  4. Alternating 1 arm Tug of War
  5. Heavy bag throw (I think it was 50 lbs of sand inside)
  6. 2 handed front and back Tug of War
  7. Log rolls (rolling log with your hands along the pathway, then back)
  8. Extended arm side Tug of War
  9. 3x running log relays

Each event was timed for 40 seconds on and 20 seconds rest in between.  It drifted more to 30 seconds rest by the end. Total emphasis on partners pushing, supporting each other, and the constant exertion of partner isometric exercises inspired by wrestling.  We ended up doing each station at least twice, and some stations three times.

Lots of good mumble chatter about how creative the exercises were.

6 Minutes of Mary / Abs / Core :

  1. 20x Flutter kicks – in cadence
  2. 20x Superman Swims – in cadence
  3. 10x American Hammers – in cadence
  4. 10x V-Ups – in cadence
  5. 10x windshield wipers – IC

Count-o-rama : 12
Name FNGs : 2 new FNGs

Announcements :
Convergence coming up in May for our ONE YEAR ANNIVERSARY at Valley Forge!  Mark the date : 05/25/2019 Saturday

Circle of Trust / Ball of Man
Discussed the story of Jepthah (from Judges chapters and 11 and 12).

  • Be careful when we make a vow (promise) to anyone, family, neighbors, co-workers, whoever.
  • We need to stand by that promise and be men of integrity.  Follow through what you say you’re going to do.

PAX : Bambam, Boyant, Flipper, Gandolf, Hanger, Hershey, Pebbles, Spike, Tuck, Vinkelvoss

Welcome 2 FNGs now known as : Frizzle and Spoke

Closing Prayer

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Number of FNGs: 2

Achin’ Calves and Church Alley

The morning started off with a thrilling discussion of recent movies/plays that the men have enjoyed.  This might come as a surprise, but My Fair Lady and Mary Poppins won most of the accolades (Office Space and Dumb and Dumber wasn’t even mentioned).  At 6:31, the Q had to insist that we start our workout and talk about more manly topics.

Warm-Up consisted of: Imperial Walkers, Daisy Pickers, Abe Vigodas, Sprinklers, and Mr. Feeney’s new favorites – Moroccan Nightclubs and Mountain Main Poppers.

The Thang:

Moseyed to Church Alley (first introduced to Blast Furnace by Side Effects) for some punishing leg exercises.

-Partnered Exercise:  One partner ran up Church Alley (backwards), at the top completed 10 Merkins, and then ran down the previously cobblestoned hill to relieve their partners.  Meanwhile, the other partner contributed to a total of 400 Side-Straddle Hops, 300 Calf Raises, 200 Air Squats, and 100 Big Boy Sit-Ups.

Moseyed to BlueBirds Distillery (Flipper recommends the Old Fashioned… mind you, it’s a whoppin’ $12).

-One partner completed 50 tricep dips while the other partner completed leg raises.

Finished with Mary and COT.

-Mr. Feeney


Peanuts, Cracker Jacks, and Burpees….in Westfield?

F3 VF celebrated opening day of America’s pastime with a somewhat baseball themed workout at Reeves Park.  10 Pax strong – I believe this marks a month straight of double digit Pax in attendance, well done — completed the co-led workout by Winklevoss and Boyant.  Activities included:

Warmup – SSH, Daisy Pickers, Peter Parkers, Wife Pleasers, a Winklevoss original…Winklevoss what are we going to call it?, wrapping with a few more SSH.

Thang 1 – Mosey to the RP baseball field and partner up…Pax 1 complete exercise until Pax 2 finishes move (beginning a pitcher’s mound) Pax 2 complete movement around the bases, switch it up

  • Burpees (x20) – due to Hershey’s calling of left and right field “East and Westfield”, which certainly wasn’t forgotten by the Pax
  • Pitcher’s Mound – Exercise: Burpees Move: Sprint
  • Catcher – Exercise: Chair Site Move: Lunge Walk
  • 1st Base – Exercise: Carolina Dry Docks Move: Bear Crawl
  • 2nd Base – Exercise: Squat Jumps Move: High Knees
  • Shortstop – Exercise: Merkins Move: Buttkickers
  • 3rd Base – Exercise: Crab Cakes Move: Bernie Sanders
  • Mosey to Eastfield aka Leftfield where cinder blocks were waiting
    • Left field- Exercise: OH press cinder blocks Move: Carioca (sp?) from left to right
    • Centerfield (we stayed in left) – Exercise: Kettle Bells Move: Crawl Bear left to right
    • Right field (we stayed in left) – Exercise: Curls Move: Sprint

6 MOM – Dead cockroaches, plank count, flutter kicks, LBCs, and a few others that I am struggling to recollect!


Blast off!

Running Vines Through Phoenixville

PAX of 3 for the 3 mile PreRuck around Phoenixville at 05:30

12 PAX for the beatdown:


Warm Up:
-Grass Grabbers x11 IC
-Parker Peters x15 IC
-Parker Peters x15 IC
-Imperial Walkers x20 IC

-Hop Vine Run (black snake run) from the AO to the Gay Street Bridge (~1 mile)
-“Bridge over the Nest” over the Gay Street Bridge (0.2 miles):
-PAX divided into pairs
-Partner 1 did 10 merkins, 10 squats, and 20 LBCs while Partner 2 started to bear crawl the bridge
-Partner 1 ran the length of the bridge and back to Partner 2
-Partners switched until the team made it across the bridge
-Run back to the base of the bridge while the PAX did planks and Al Gores waiting for the 6
-“Paula Abdul’s”: PAX ran forward 2 light posts, back 1 and did 10 merkins. Repeat till the PAX reached halfway across the bridge
-Hop Vine Run back to the AO (~1 mile)

-James Bonds IC
-Hello Dollies x15 IC
-Flutter Kicks x15 IC
-American Hammers x20 IC

-Read John 15: 1-17 about Christ being the “true vine” and reminded the PAX about bearing good fruit in our lives
-Prayers for BamBam’s father-in-law, Pebble’s children with the passing of their cat, and for Vinklevoss’ premature nieces recovery
-Welcome FNG Gandalf! Respect at 64!!

Bear Crawling the bridge 3-3.jpg Bear Crawling the bridge 1-2.jpg 3-23 VF 1-0.jpg Bear Crawling the bridge 2-1.jpg

Number of FNGs: 1

If we die, we die

Remember that time in middle school where you wanted to wear shorts yet  your mom said it was too cold? Saturday felt just like that… except we all mature-ish should now to know better better to take wind-chill into consideration.

10 PAX showed up for Saturday’s beatdown at the Blast Furnace. The beat down was a 1/4 mile mosey and a series of warm ups on the stage of the park, followed by:

  • A hamsting / yoga inspired stretching sequence… I heard a few “twangs” from everyone’s frozen-rubber-band hamstrings being worked like they were never worked before.
  • Partner time! Everyone grabbed the closest man to them for the superset of the century. Each pair had to total: 100 derkins, 200 dips, and 300 LBC’s, all while one of the pair sprinted around the statue of Mr. Reeves. Once the partner returned, the pair switched. Continue until all exercises complete.
  • A short Mosey to the Field of Dreams was followed by a partner ab-destroyer – 3×20 rep leg throw downs. Rumor has it Spike has had trouble going back to normal life after the core destruction
  • With plenty of energy left, it felt like the perfect time for some Burpee suicides: 25 yards, 5 burpees, 25 yards back, 5 burpees; 50 yards, 10 burpees, 50 yards back, 10 burpees; 100 yards, 15 burpees, 100 yards back, 15 burpees.
  • We capped off the morning with some lower back supermans, Nemo’s, and Dori’s, followed by some partner curls-for-the-girls, and partner over-head-tris-for-the-guys.

Good work gentlemen!

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


Hanging in the park…

8 PAX turned ice to water in the Blast Furnace on Saturday AM.  What started out cold had the group begging for ice by the end of the beat down.  Tandem Q by Hotwire (F3 Charleston) and Boyant consisted of the following fun activities:


1/2 mile warmup lap
High Knees (IC)
Arm Circles / Circle Arms (IC)
Toy Soldiers (IC)
Hip Slappers (IC)

Thang 1 “Valet Service”
Mosey to Veteran’s Parking Lot – partner up
200 per pair – Exercise: LBCs /Move: broad jump
150 per pair – mtn climbers / lunge walk
100 per pair – merkins / Bernie Sanders
50 per pair – burpees / bear crawl (punishment administered for Flipper’s smack talk)

Thang 2 “Showtime”
Mosey to Reeves Park stage
Collection of 10 count exercises including (but not limited to!)
– Rocky squats, Derkins, Hello Dollies, Rosalitas, dips, crunchy frogs, flutter kicks, toe taps, RB surf jacks, dancing crabs,
plank x3 (with multilingual counting), Peter Parkers, ….

Nam-o-rama, Circle of Trust


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

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


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.

Bridge over Troubled Fog

It was a rainy and foggy morning that saw 7 PAX arrive at the Blast Furnace in Phoenixville for a tag-teamed workout by Mr. Feeney and Spike (YHC).  A balmy 43 degrees with light rain greeted us as we arrived on-site.  We couldn’t see much more than a 50 feet in front of us due to heavy fog, but all the PAX were quite pleased that it wasn’t snowing instead, as we started out.


YHC reminded everyone that he was no professional trainer (has anyone ever mistaken him for one?  Highly doubtful.), what we were there for, and to modify as needed!

Mosey to the (seasonally decorated) light post in the center of Reeves Park.


  • 10x arm circles IC
  • 11x circle arms IC
  • 12x Abe Vigodas IC
  • 15x side straddle hops IC
  • 13x Imperial walkers IC
  • 16x monkey humpers IC
  • 15x mountain climbers IC

YHC wisely tried to keep the PAX guessing as to when they would halt each exercise (or was it the lack of sleep from the night before made him forget what number he was on? You be the judge.)

Jog to Gay Street Bridge (approximately 0.6 miles, which somehow seemed further in the light rain).

While on the bridge, we did The Thang.  It turns out there are 15 light posts along the length of the Gay Street Bridge (also known as the High Bridge).  On your own :

  • Lunge walk to each light post (x15)
  • At each light post perform 10 merkins (x15)
  • At each light post perform 30 side straddle hops (x15)

For those of you who are math challenged, that ended up being 150 merkins and 450 side straddle hops by the time we reached the end, not to mention about 0.25 mile of lunge walks!  YHC believed that Mr. Feeney was trying to take revenge on the PAX for some perceived slight, but this was not spoken of.

We did “side crossover” walks all the way back on the bridge, and then jogged back to Reeves Park, where we stopped at the bandstand.

6MOM  / Core at the bandstand :

  • 30 flutter kicks IC
  • 30 superman swims IC
  • 25 American hammers IC
  • 20 reverse sweat angels IC (yes they do exist!)

Some mumble chatter about YHC had been working out his core recently.

Mosey back to our starting point, when Flipper pointed out “where’s the flag and shovel?”  Made mental note to poke Side Effects next time I see him about this oversight.

Count-o-Rama  = 7


  • Included an FNG brought out by Hershey (woo!) who we named Easy Rider

Mission reminder by YHC as to our purpose.

Words of Wisdom :

  • YHC brought a few quotes out to remind everyone about manly things, which included :
    • “You spend time with your family?  Good. Because a man who doesn’t spend time with his family can never be a real man.”  – Don Vito Corlene, the Godfather
    • “The stronger a man is, the more gentle he can afford to be.” – Elbert Hubbard, American Writer
    • “A real man can’t stand seeing his woman hurt.  He’s careful with his decisions and actions, so he never has to be responsible for her pain.” – Anonymous
    • “Men are like steel.  When they lose their temper, they lose their worth.” – Chuck Norris
    • “Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity.”  Apostle Paul, Titus 2:7

Announcements / Prayer Requests :

  • Prayed for Hershey’s wife who is looking for part time employment.
  • Prayed for this season of Christmas, and help us to remember what it means.
  • We have a guest Q (Dunphy!) in the Blast Furnace next week!