Block Party

The Block Party

Seven Pax showed up on time and two were tardy. We start when we start men.

1/2 mile mosey


SSH x 10 ic

Abe Vagodas x 10 ic

Grass Pickers x 10 ic

Peter Parkers x 10 ic

Merkins x 10 ic

Tha Thang part uno

What goes up must come down, in reverse

Lunge to the top, backward lunge to the bottom

Shuffle left up, right down

Shuffle right up, left down

Bear Crawl up, Crawl Bear down

Crab Walk up, Walk Crab down

Mosey to the park for

Tha Thang part deuce

One man at each station, six pull up stations and three swing row stations

Two pull ups and you move one station to the left. Swing Rower moves when relieved until everyone is back at their original station.

People’s Donkey Balls

– One minute People’s Chair, 10 Donkey Kicks and 5 count each Balls to the Wall

Back at park for round two, three pull ups at each station until one round completed.

Long mosey back to the shovel flag for the Block Party.

Block Party

Block Rows two handed x 10 oyo

Single Arm Block Rows x 10 oyo per side

Single arm flys x 10 per side oyo

Two handed overhead press x 10 oyo

Single hand overhead press x 10 oyo per side


LBCs with block x 10 ic

WW1 situps with block x 10 ic

American Hammers with block x 10 ic

Six inches and hold with block on shins x 20 count


Remember to check in on those around you not engaged. Loneliness is a disease and we have an avenue to battle against it. ABH – Always Be Headlocking.


Wilson Returns

Beautiful 50 degrees in Allentown this morning.  The Gloom was not so Gloomy especially when Wilson showed up with Mr. Brady.  (Castaway reference)

DISCLAIMER – free, open to all men, rotational lead, outdoors, end with CoT, modified as needed.  Accept with Aye!

WARMARAMA  – mosey around tree of life loop to playground and back to shovel flag. Circle up for IC -SSH, Imperial Walkers, Abe Vagoda, Daiser Pickers, Goodmornings, Merkin Plank Twists and take another mosey lap.

The Thang

Part 1 – Four Cones Box Drills – around the outside of cones, shuffle left, high knees, Broad Jump, Nur, Shuffle right.

Part 2 – Spartan OCR: Carry # 9 – Workout
Line up along one side of cones. Each pax at station.  10 minute AMRAP, keep rotating stations when you feel like your can’t do any more.  Switch on 4 laps around the outside of the 20ft x 20ft box carrying 55lb dumbbells.
  • 1. Heavy farmers carry (left) – 
  • 2. Heavy farmers carry (right)
  • 3. Walking lunges
  • 4. Bear crawl
  • 5. Crab Walk

Part 3 – Progressively Worse 1 Man Maker with 20lb dumbbell, 3 Medicine Ball Sit-ups, and 10 second hold.

  • Man Makers (25/15)
  • Sit-ups (x3)
  • Dead Hang (x10)

Next set, was 3 man makers, 6 sit-ups, and 20 second hold.  That’s about all the time we had.  Mosey bag to the flag for finish.  Mr. Brady and YHC tossed the Wilson (25lb) medicine ball back and fourth only dropping him on his head a couple of time.

CoT – prayers for Sunny, Chase, and Barry’s Family.  Praise for Mr. Brady’s Mother In Law.


Monkey Humper Heaven

Warm up.

moseyed around the swamp field back to starting point. SS hops, Abe Vagotas, grass pickers , murkins, plank jacks, in cadence followed by neck, calf stretch and trunk rolls .

The “ Thang “

mosey to the monkey bars, paired up for pull ups. One pax did pull ups until he needed assistance from his partner. Flapjacked two sets .

Mosey to the pavilion and Circled up. I had each pax call out an exercise to do and in between each exercise we did the exercise Was chosen for that interval. First set was Monkey Humpers after each pax chosen exercise. Second set was Carolina dry docks finished with NameOrama, countarama, Circle of trust.

Murph Gauntlet

YHC arrived at The Bee Hive at 6:15am to a glorious sunrise and perfect 55 degree temperature to lay the ground work for today’s beatdown.  A series of cones and coupons were strategically placed throughout the Bee Hive for want would follow.

  1. Cones and  Coupons – placed forty yards apart on un-even grass surface across from pavilion.
  2. Every 0.10 of mile a cone was placed around the inside driveway and street to make a 0.50 mile loop.

Special thanks to Flame for delivering 10 Paver coupons each weighing 23 lbs.

Today’s workout was designed with the Murph and Spartan Races in mind.

Disclaimer – given


Mosey around the driveway and every .10 of mile (cone) stop for a quick round of 2 warm-up exercises.  All movements done in 10 count series, some IC others straight count.

  1. Arm Circles / Circle Arms
  2.  Daisy Pickers / Abe Vagodas
  3.  Monkey Humpers / Imperial Walkers
  4. Merkins / Crab Cakes
  5. Burpees / Bonnie Blairs

The Thang

Partner Up.  P1 is doing a Murph Set while P2 is doing a 40 yard shuttle run or coupon carry 4 times.

Murph Set Includes:

10 – Pull-ups

20 – Merkins

30 – Air Squats

In order to complete a full Murph you need 100 pull-ups, 200 Merkins, and 300 Air Squats.  So that means we do 10 sets.  Fortunately, or unfortunately this is only a 1 hour workout so we only completed 6 complete sets.


Mosey the driveway loop.  At each .10 cone stop for a quick round of 2 ab exercises.

  1. Flutter Kick / Scissor Kick
  2. Pickle Pushers / Pickle Pointers
  3. American Hammer / WWI
  4. Low Side Plank Lower and Raise / Left Legs


Praise for the Mothers this weekend.  YHC had a great trip to Hershey with the Mrs.  Praying for Lucky Punk as competes in National Fitness Competition, Special Prayers for Heavy Load and men like Dr. Seuss who make the time to stand beside another brother struggling.  Praise God for F3 and each of our attempts to get better, be the light into the world, and live 3rd.


New Math at the Trojan

Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world’s greatest stretch.                          The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute work for knee health but mostly mixed up myself.If I called ten ,we did 20,if I called 20 we did 10.Counting is hard,we need to include it in Q source.I may ask Mani for a refresher course.Anyway we had fun and Fun is the unspoken f in f3.The only important number was 9 pax who posted and it was a great workout because of Hawkeye’s fng…. Traveling Man.                              Circle of trust,we prayed for, Traveling Man who lost his mother,Heavy load, Pottstowns new AO and more.I am personally thankful for our leaders help and dedication,our fellowship and the privilege to lead this awesome group of men today.

Number of FNGs: One

AKA Flying Squirrel

It was a beautiful morning at the Swamp where 9 of us gathered.

Warm up

Mosey, Warm up,Neck rolls, Trunk rolls, Abe vigodas, Grass pickers, Side straddle hops, Mercans, Peter Parker’s, Mayweather, Mountain climbers, Calf stretch, Hamstring stretcH, Bear Crawl Ring of Fire

The Thang

Squat jump burpees sprint back

Catch me if you can – Partner A Crabcakes and Partner B Crabwalks

Dercan off of parters plank jump

Catch me if you can – Partner A Lunge walk and Partner B Bonnie Blairs

Mosey to Pavilion – 20 dips

Australian Snow Angels in cadence

In and outs in cadence 

Pull-ups with partners as many as possible 

Quick round of Mary,



Prayers for Jeff Tintle Sr and his ministry, FNGs






The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76.

Disclaimer given and accepted.

Mosey to the basketball court for the …


Morrocan Nightclubs x 10 ic

Abe Vagodas x 10 ic

Grass pickers x 10 ic

Plank x 1 minute

Peter Parkers x 10 ic

Merkins x 10 ic

Forward Fold x 1 minute


Starting at one baseline perform 38 repetitions, travel to other baseline, 38 repetitions, travel back. Total of 76 repetitions each round.

  1. 38 Squats / Sprint / 38 Squats / Sprint
  2. Slow Butt Kickers x 19 each leg at each end / Sprint
  3. 38 Merkins / Bear Crawl / 38 Merkins  / Sprint
  4. Tricep Dips / Sprint up and back
  5. Partner Rows / Crabwalk

Round of the Motivator from 8 reps down to 4 reps

Round of Crucible Merkins 5 each

  1. Werkin
  2. Merkin
  3. Ranger Merkin
  4. Staggered Right
  5. Staggered Left
  6. Diamond

Mosey back to Shovel Flag for a little Broga

High Reach, Forward Fold, Mani’s Stretch (Child’s Pose), Cobra, and Downward Dog


Praise from Clyde for the group and all the Pax.

Prayers for Venezeula

Prayers for Neon and his full plate

Praise for the blessing of living in a free country

Neon’s Presentation

One of our pax, Neon practiced his presentation in front of the Pax. The presentation was very timely for me and on point. Neon told us the story of the Bible in 30 minutes. He gave an interesting presentation that captivated us and reminded us of our purpose. Good job Neon and I know you will do well.

Dirty Trojan Mac Deuce


Low 50s; foggy and damp

Four PAX present for the disclaimer.  We moseyed off to the other side of the parking lot as YHC disclosed that today’s workout was a repeat of Saturday’s Grill workout.  This is one advantage of straddling different AO’s.

Warm-a-rama:  Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Smurf Jacks, Bridges with alternating leg raises

The Thang:

Dirty Mac Deuce – 4 sets of 3 exercises done to 12 4-count reps.  After each set, run a lap around the parking lot loop

Set 1

12 Ranger Merkins

12 Sumo Squats

12 Flutter Kicks

Set 2

12 Carolina Dry Docks

12 Plank Jump-ins

12 American Hammers

Set 3

12 Shoulder Taps

12 Lunges

12 Dying Cockroach

Set 4

12 Diamond Merkins

12 Pistol Squats

12 In-Outs

Mosey to Playground for  12 or AMRAP Pullups and 12 Underdogs (IC)

While Uptown Girl ran after an unsuspecting pedestrian on the track to EH him for F3, the rest of us did 12 Dips (IC)

Mosey back to the pavilion

Mary:  Australian Snow Angels and Mani-led yoga stretching

COT: Thanksgiving for F3 and the fellowship we enjoy.  Prayers for the growth of F3 to impact other men and our communities.


Saturday, April 27, 2-19

50 Degree, slight wind


Disclaimer accepted by all.

Warmarama – YHC took off at a good pace to around the outer loop of the Bee Hive to get far enough a head of the PAX to turn around and wait for the six so we could do some good warm-up motions.   After a good 60 seconds of running, stop for a quick circuit.   Stop #1 SSH,  Stop #2 Mountain Climbers, Stop #3 Burpees, Stop #4 Merkins.

After completing .50 mile warm-up lap we were back to Shovel Flag.  Circle up to complete the warm-up.  Complete with Sungods, Monkey Humpers, Prom Dates, Abe Vagoda, Grass Pickers, Long Slow 5 Count Mountain Climbers, and Merkins

The Thang

Part 1 – Tire Obstacle Course (6 tires staggered 25 yards)

  • Run through tires forward
  • Run through tires backwards
  • Run sideways through tires
  • Sprint forward, back pedal
  • Bear Crawl
  • Crab Walk
  • Jump over tires

Part 2 – Tire Line (4 Tires on one line, 2 cones put about 25 yards a part representing end line)  Pax Partner Up.

  • Partner Wheel Barrow between Cones
  • Tire Flip, while other partner does squats
  • Tire Drag
  • Hold Plank, toes on tire,
  • Apollo Creeds
  • In& Out Abs
  • Partner Carry
  • Tire Carry

Part 3 – No Tire

  • Mosey to School Sidewalk for American Hammers
  • Mosey to Pavilion for Pull-ups and Deep squats


Mosey to shovel flag.  LBC until 6.  Flame called crunch frogs, Knievel called for WWI’s.


CoRama = 8

NoRama – welcome 3 FNG’s.  Murdocc becomes Face, Patrice Rames becomes Cognac, and (????) becomes Ranger.

Thank God for F3!

f3 tiresome.jpg

Number of FNGs: 3


4 pax posted for a really beautiful morning at the Trojan. We did a few new exercises. Most successful. Some may need to stay in the r&d department.

WOR-short mosey and IC ssh, abe vigodas, grasspickers, imperial walkers, prom dates off 2 feet (and single leg as suggested in recent boot camp article),  Alabama ass kickers, merkin back to prayer position stretch

the thang

Footwork drills along line with burpees at the end-ladder of even number burpees from 2-10

to the playground for max pull ups/leg exercise/underdogs 2 times

partnered up – one group back to back heavy ball passes, other group did glute ham raises x 10 and flap jack

Had planned for plank exercise with all pax feet on next guys back, 4 pax group forming a square formation but didn’t turn out as planned at this point in the workout, plus a little tough on the back, may need to keep that in r&d permanently.

cot, nor

prayers of thanks and for our loved ones in need of healing

Playground Punishment

Working Out in the Playground

Warm Up

Huggie Bears, Arm circles, neck rolls, standing stretch (touch the ground) then touch left ankle/right ankle, Abe Vigodas, Monkey Humpers, Squats.

Skip to my Lou- skip across parking lot and back to help warm up.

Baseball Season

Mosey to baseball field. Sprints and jogs around bases (2 reps)- end with Jumping jacks

Mosey to playground.

The Thang

Pull ups with a partner. Do as many pull ups as you can. As you start to tire out,  your partner lifts you up by your ankles so you can crank out a few more. Alternate so your partner can join in the fun. We did two sets.

We moseyed to the swing set. With one foot placed on the swing, we did reverse lunges- 10 reps each leg.

Imperial Walkers

With both feet placed on swing in a plank position, Derkins- 10 reps

Plank jacks with alternating one arm forward

With both feet placed on swing in a plank position- Pikes- 10 reps

Imperial Walkers

With both feet placed on swing in a plank position- Tuck the legs into the torso- 10 reps

With one foot placed on swing- lateral lunges- 10 reps each leg

Six Minutes of Mary- one set

Cool Down- Stand and touch the ground

Counterama, Name-arama, Circle of Trust


Climbing 25 Foot Ladder

A beautiful 52-degree Gloom.

Disclaimer given

Warmarama ensured

The Thang

Inspired by yesterday’s fire station run. Today we climb they similar ladder.

20 reps descending at each turn of.the run.

5 reps ascending at each turn of the run.

Round 1 – 5k pace run to first speed bump.  5 burpees and 20 scissors

Round 2 – 5k pace run to 2nd speed bump. 6 Bonnie Blair and 19 monkey jumpers

Round 3 – 5k pace run to 3rd speed bump. 7 Apollo Creeds and 18 side straddle hops

Round 4 –  fartlek  run fast slow between speed bumps finish at old speed limit sign. 8  Bonnie Blair jumping into Prisoner Squats four count and 17 second plank rotating on all four sides.

Recovery sprints forward and backwards around the circular parking lot.  16 merkins in cadence.


Starfish crunches



Easter, Mr. Brady Mother in law,  Clay Smith, Fleetwood Anniversary





Fire Station Run

April 17, 2019  Wednesday Morning 0515 and 40 degrees.

Yhc rolled up to the AO in stride to find Dropbox ready to workout.

Disclaimer given.

Warmarama ensued.

The Thang started with a Mosey to the fire station.

Full stride pick up run from the the street to the top the fire station. At the flagpole we did a circuit of abs, legs, or arm exercise routine. Starting with 5 reps of one of the above movements before recovery Mosey back down the hill for a rep count of 10 or more of the above at the bottom.

The real barnburner is that we kept increasing the Reps at each Turning Point. In addition we kept extending the Run by two or three light posts.

All in all we put in over 2 miles of running and a boatload of exercises like burpees, Bonnie Blair’s, Carolina dry docks, merckens, crab cakes, prisoner squats, Bonnie Blair’s to prisoner squats in Cadence. Finish a Mosey from the fire station to the traffic light on Willow Lane and sauerkraut. Sprint jog Sprint to the parking lot for c o t.



Spontaneous V Q

Warm up,

mosey “2 laps around the parking lot,  Bear crawl about 30 yards to the flagpole.

SS hops, Grass pickers, Abe Vagotas, 10 each in cadence, Arm Circles 10 forward and backwards, Murkins, Mountain climbers 10 each in cadence….. Mosey to the strip.

The “ Thang”

Partnered up, wheel barreled 25 yards, switched wheel barreled an extra 25 yards, flapjacked doing the same back to starting point. Piggybacked 25 yards doing 10 squats with partner on your back, switching and going another 25 yards, flapjacked doing the same back to starting point.

Dealers choice .. pax did an excersize  of choice called out by the guy who had to Run 60 yards and return back to starting point . Completed 8 different exercises.

Mosey to the pavilion for a 15 count in cadence step ups on the bench by each pax for a total of 240 step ups.

Remainder of the workout was Qd by Uptown Girl, eanded with announcements,Countarama  NameOrama, and Circle of trust.


Tuesday 4/2/19

Warm-ups included MOSI, monkey humpers, Abe Vigoda, 5 to 1 motivators

The Thang included exercise between the telephone poles. Bear crawl to the first poll, lunge walk to the second Pole side hops to the third pole side hops opposite direction to the fourth Pole. One round of 25 merkins. Between the poles again bear crawl, lunge walks, two directions of side hops. 25 more merkins. 3rd round between the poles bear crawl lunge walk side hops both directions. MOSI around the field to the jungle gym. Pull up Max on your own, 15 rows at the swings, 30 step UPS. Second round of pull-ups to your max, 10 rows at the swings, 20 step UPS. Mosey around the field back to the building for people’s chair then ball’s to the wall count down 15 seconds each person. Mosey to the shovel flag for a round of Mary.
Count off,  name o Rama,  prayers and praises end with circle of trust.


Woke this morning with intense sinus pressure and a massive headache. After some therapy I decided to give it a go and lead the workout. In the midst of the warmup I had an idea.

Two Pax were responsible for lower body, two for upper body and two for abs. Sharing is caring, right?

The rotation:

Uptown Girl – Lower Body

Long Haul – Upper Body

Dial Up – Abs

Flame – Lower Body

Mr. Brady – Upper Body

X-Man – Abs

We completed three rounds with different exercises led by each man.


The end end of the workout was led by YHC in a ManBroGa session. A few stretches were performed by the Pax to loosen any tight muscles or joints.



Fleetwood Manniversary on April 19th – Good Friday

St Luke’s Half and 5K next weekend

Valley Forge Manniversary on Memorial Day Weekend

No Man Left Behind

It was the most glorious Gloom I’ve seen this year. The second time this year I got to wear shorts and not freeze my tale off.

Long Haul and I decided 2 run the Uline Loop. Much Mumble chatter incurred after some warm up stretches and exercises to get the blood moving in the arms calves legs Etc.

Long Haul of course was very concerned about being six and therefore preventing the rest of the packs from getting the best workout possible for them.

It was further coined the Dilemma known as the Dual stable data problem. In fact it’s how countries win or lose Wars. When these stable data components of belief systems come into conflict or are crushed.

1. We always wait for the 6 and leave No Man Behind.

2.  The more intense and brutal the workout is the more likely men will continue to return to the workout. Men don’t show up for easy things. This is what makes the F3 group Allure attractive two more men than last night. Frankly it’s not about what anyone thinks. It’s just a matter of psychology that says there is a standard and you want to qualify for it so become part of this group that’ll make you better.

Like many things in life there are conflicting rules which can lead to confusion. If we over focus on one we will lose the other. It is our job to navigate each situation balancing out how much or compromising to accomplish the mission.

It is important to know that on our mission today on this three-mile Uline Loop. The 6 was lost and then found again at the end.


Mission completed after watch anxiety. We even lift it up Jason and prayer after completion.



Early spring sunrise Trojan beatdown

Disclaimer by Uptown,long mosey around the outer loop,modified up by Mr.Brady and Uptown to include sprints and burpees.Great cardio and a good sweat achieved by all.Next to the playground with pull ups,underdogs,knee ups,tricep dips,lots of ww ones with lots of mulch chips.Then a short mosey to the little or inside loop.There we did bear crawls,crab walks,lunges, squats…too many,push ups,lbcs.At this point, I was having do much fun working out with these brothers llost track of time and Uptown kept us on task.Then a strenuous Mary as cool down.We ended with our circle of trust…we praised the beautiful weather,our health,being together.We prayed for Downsizes bruised ribs which he soldiers through,Drop box’s work challenges and frustrations,Mr.Brady’s health and upcoming test,his mother inlaw’s health and my in law Dan who is in hospice and needs God’s help and peace. I have enjoyed every minute of every workout but today was even better, thanks guys,it was a privilege to Q. Long haulNumber of FNGs: Zero

Hard Core

Cold and rainy, almost sleeting, miserable weather.

Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs, leg swings, quad stretch, calf stretch.  IC – imperial walkers, toy soldiers, side lunge, grass pickers, Abe Vigodas, SSH, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.

The Thang: Core exercises – abs, lower back, hips, and groin.  1. Hang and Bang, 3 rounds- three pull-ups, followed by three knee raises while hanging.  2. Hold plank, 1 minute- low plank, low side plank, low back plank.  3. Dumbbell swings X20. 4. Half superman X20.  4. Reverse leg press X20. 5. Crab cakes X20. 6. Pickle pushers X20. 7. Side rolls X20.

Stretching and mumble chatter. Great conversation about baptism, formalism, and legalism.

Prayers for Drop Box’ friend’s family.