The Shovel Flag Returns


Upper 50s; partly cloudy

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

Mosey to the foot bridge for –

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

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

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

·      Dips (15 IC)

·      Flying Squirrels over the river

·      Indian Run to Industrial Drive

·      1-Arm Assist Pushups (10 each arm)

·      Railroad Tracks for ~ 200 yards

·      Mosey to Highway overpass

·      Bridges with leg raises (15 IC)

·      Moon Gods (10 IC each side)

·      Lunge Walk ~ 50 yards


·      ATMs

·      Mosey

·     Wind Sprint to parking lot 

·      20 Jump Ups or Step Ups on picnic table

·      Partner up – leg push downs

·      Parker Peters (10 IC)

·      Climber Pickle Pusher (10 IC)

·      Scout Run back to foot bridge

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

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

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

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


Dogs, Tabata, FNG, and a Starsky


Mid 50s, cloudy and damp

Ditto hunting turkey, Pocahontas running the Philly Broad Street race, Mr. Green up to his eye balls in the Spring rush at work, Taps being Mr. Mom, Teardrop has a migraine, Ringworm, not sure, probably hunting, Apollo MIA, Mr. Clean possibly recovering from last week’s Spartan Beast, Pilates moved back to Philly (is he in Philly F3 yet?), Clyde at the Beehive…not too may men from the Grill left standing — except Wichita and Beaker!

YHC thought he might be the only PAX at this morning’s workout and was very happy to see two cars pull in — Wichita and an FNG!

This past week has been rather chaotic and YHC failed to plan out an original workout so Friday afternoon, having five minutes, I quickly read Winklevoss’s BB from last week and it was a hit.  Once again those Valley Forge guys came through with a workout for me.

The disclaimer was fully explained to our FNG and we took off.

Mosey to the end of the street for warm-a-rama: Arm Circles, Moroccan Night Clubs, Abe Vigoda, Grass Pickers, Best Stretch Ever — at this point we were about to go into Mountain Climbers when a pack of overly friendly dogs came charging up the river trail to us.  It is not a good idea to be at eye level with unknown dogs so we got to our feet, succumbed to the affectionate advances of the pooches, waited for the owner to reign them in, and then got back to the business at hand — Mountain Climbers, Plank Jacks, Side Shuffle, Butt Kickers, and High Knees to the Playground Pavilion.

The Thang:

Tabata — 4 minutes per exercise: 20 seconds work followed by 10 seconds rest X 8 rounds

  • Burpee/ 60 second recovery
  • Interlude: Plank; Right Plank; Left Plank — 30 seconds each with leg raises
  • Lunges/ 60 second recovery
  • Interlude: Underdogs: 3 sets of 10 (IC) with isometric hold at top
  • LBC/ 60 second recovery
  • Interlude: Merkins: 3 sets of 10 (IC) with isometric hold at bottom

20 Dips (IC)

Sprint to the band stand

Mary: WWI (Wichita was getting back at YHC for the Dips and continued these for an inordinate amount of reps), American Hammers, Supermans

COT: Our FNG, being a farmer, was given the name “Pork Chop”.  Welcome Pork Chop to the F3 brotherhood!

Prayers for our F3 brothers, their families, and men who need F3.

We all made our way to Four Twelve for coffeeteria and had the pleasure of joining General who was a full Starsky.

Now YHC is looking forward to next week where I anticipate fewer excused absences and expect to get a great turnout for the workout.

Number of FNGs: 1

Grill Mac Deuce


mid 40’s, sunny and windy

Three PAX posted for a chilly but beautiful April morning workout.  Lots of pre-workout mumblechatter about Wichita’s new chicken venture and the disclaimer was missed.  Fortunately this was a seasoned F3 group.

Warm-a-rama: mosey to tennis court – Arm Circles, Moroccan Nightclubs, Grass Pickers, Monkey Humpers, Alabama Ass-Kicker, Best Stretch Ever, Mountain Climbers, Imperial Walker, 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 field

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 Pullups, Underdogs, and Dips

Mosey to the band stand for Mary: Dealer’s Choice — Australian Snow Angels, Freddie Mercuries, LBCs, Side Plank with dips, Plank for 20 count each, WWI

COT: Prayers for Wichita’s family, thanks for blessings in our lives

Failure and Regret


Temps in the low 40s and damp.

4 PAX posted to the Grill for our first post-anniversary workout.  The rest of the PAX must be still recovering.

The disclaimer was given and accepted.

Our thought for the day came from a quote that stood out to me from the recent on-line “Fight” devotional some the LV PAX were doing together — “A man’s greatest fear is failure, and his greatest pain is regret.”  We didn’t have too much failure during this workout and YHC can only hope that the missing PAX had a least some small pang of regret.  However, we had some good mumblechatter on this topic throughout the workout.

Warm-a-rama: mosey to tennis court; Arm Circles, Sun Gods, Abe Vigoda, Grass Pickers, Plank Jacks, Peter Parker, Motivators (5 to 1), High Knees, and Butt Kickers

The Thang:

Red Barchetta:

  • 100-yard dash/100 SSH; return to start and plank for the 6
  • 75-yard dash/75 Mountain Climbers; return to start and plank
  • 50-yard dash/50 LBC; return to start and plank
  • 25-yard dash/25 Merkins; return to start and plank
  • 10-yard dash/10 Burpee; return to start and plank (bonus: alligator crawl back to start)

Morning Call – all in push-up position; in turn each PAX counts off 5 pull-ups; others do push-up when called; continue holding push-up position until all have completed pull-ups

20 Imperial Walkers (IC)

20 Dips (IC)

Zombie Walk/mosey to band stand

People’s Chair


Mary: Dealer’s Choice — Mountain Climber/Pickle Pusher combo, 6 inches/American Hammer combo, Slow Freddie Mercuries, LBCs, Reverse Crunches, Partner assisted push-downs (straight and side to side), WWI 

COT: Prayers for wisdom as we juggle responsibilities with work and family

Hamburg 1st Manniversary

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

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

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

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

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

The Thang

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

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

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

2.) Perseverance

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

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

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

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

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

3. Team Work

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

4. Fun

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


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


CoRama = 25

No Rama = Fumble, Waterboy, Kubota, and Suds

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

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

Number of FNGs: 4

Sharing troubles at the Grill


34 degrees, clear and blustery

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

The disclaimer was given in full and accepted.

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

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

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

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

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

Mosey to the band stand for the main event.

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

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

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

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

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

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

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

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

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

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

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



18 degrees, clear, no wind

YHC arrived at the Grill and began to have that sinking feeling that I would be solo.  7:00 came and went.  I was beginning to do stretches and warm up in preparation for a solo run when Mr. Green pulled up a few minutes later followed by Wichita.  I had planned an ALARM routine but already had it in my head to run the trail so, being the Q, I exercised my prerogative and changed the plan.

Short warm-a-rama (SSH, Arm Circles) then moseyed to the bridge over the Schuylkill River.  10 Dips IC then Calf stretches, Hamstring stretches, Butt Kickers and High Knees across the bridge.

The Thang:

~ 2 mile run along the river trail.  The air was brisk and cold but as the sun came up and we progressed along the trail it became downright comfortable and turned out to be a beautiful morning as we loped along the river and through the woods.  We stopped at intervals for exercises which included Diamond Merkins, Squats, Plank Hurdles, Carolina Dry Docks, Flutter Kicks, Step Ups, Lunge Walk, Declined Merkins, and maybe some other stuff.  Lots of good mumblechatter along the way.

After crossing back over the bridge, we sprinted to the shovel flag and YHC was left in the dust of Wichita’s long legged stride with Mr. Green close behind him.  So, not to be shown up I lead them to the playground for a round of AMRAP of Pullups and Underdogs.

We finished off the workout with Pistol Squats and a round of Mary: Reverse Crunches, Crunchy Frogs (Mr. Green’s current favorite), Dolly, and Alabama Prom Dates.

Mosey back to the shovel flag for COT.

COT: Thanks for Mr. Green’s 2.2’s birthday today, prayers for a classmate of Wichita’s 2.1 who was in a bad car accident and is undergoing surgery and recovery along with his mother.



~ 40 degrees and light rain.

3 PAX posted for another rainy day workout.  The disclaimer was given and we started off by moseying down the street and back (almost had to outrun a german shepherd).  We returned to the band stand where the rest of the workout took place due to the rain.

YHC decided to start off the year with reviewing a Q Point at each workout.

 Q Source: F1 – Disruption – Disturbance to the status-quo

Matthew 10:34 “Do not suppose that I have come to bring peace to the earth. I did not come to bring peace, but a sword.”

Warm-a-rama: Arm Circles, SSH, Abe Vigoda, Grass Pickers, Imperial Walkers, Best Stretch Ever, Slow to fast Mountain Climbers, Plank Jack

The Thang:

The workout was planned for partners which is difficult with 3 PAX.  However, we adapted accordingly.

  • Lazy Dora: Partner up – Cumulative total of exercises: P1 exercise; P2 stationary
    • Total 100 Merkins: P1 10 Merkin; P2 Plank
    • Total 200 LBC: P1 20 LBC; P2 6 Inches
    • Total 300 Squats: P1 25 Squats; P2 Al Gore
  • Partner up:
    • P1 Plank while P2 hops over partner 10X; flapjack
    • P1 Side Plank while P2 hops over partner 5X; switch sides/hops 5X; flapjack
    • P1 6 Inches while P2 hops over partner 10X; flapjack
    • 10 Declined Merkins off Partner; flapjack
  • Bear Crawl across stage
  • Lunge Walk across stage
  • Wheel Barrow across stage (partners)
  • Partner Carry across stage
  • BTTW
  • Flying Squirrels across stage

Mary: Dealer’s Choice: Flutter Kicks, WWI, Freddie Mercury, American Hammers

ATM: Alternating Shoulder Taps (15 IC), 10 Tempo Merkins, 10 Fast Merkins

Crunch Frogs and Star Fish Crunches

COT: Prayers for Lyft who will have triple bi-pass surgery this coming Tuesday, prayers for family and Mr. Green’s 2.1 recovering from Lyme.

Joy to the World


24 degrees F; dry; no wind

4 PAX + 1 FNG posted to the Grill to experience Joy around the World F3-style.

Mosey to end of street

Warm-a-rama: Arm Circles, Huggy Bears, Sun Gods, SSH, Grass Pickers, Imperial Walkers, Monkey Humper, Alabama Ass-Kicker, Plank Jacks, Peter Parker, Butt Kickers, High Knees, Frankenstein

Our FNG was running late and pulled in as we were finishing up warm-a-rama.  F3 was explained and the disclaimer was given.

Day’s Thought: 2nd Week of Advent – Preparation

“As it is written in the book of the words of Isaiah the prophet, The voice of one shouting in the wilderness: Prepare the way for the Lord, make his paths straight.” Luke 3:4

“Joy to the World, the Lord is come, Let earth receive her King, Let every heart prepare Him room, And Heaven and nature sing”

The Thang:

Mosey to the bandstand for an F3 tour of the world.  A map had slips of paper with names of countries taped to it.  The corresponding exercise was unknown until after the country was selected.  Each PAX, in turn, chose a country destination and all did the associated exercise.  The workout turned out to be apropos as our FNG is a native of Turkey.  He choose his country of origin as our first exercise.

We had a joyful time picking countries to visit.  We were able to make our rounds of all listed countries except Canada and Nepal.  Bear crawls and mountain climbers will have to wait for another day.

Here is the list of countries with the exercises performed:

AFGANISTAN                          ~ 15-yard ARMY CRAWL

AUSTRALIA                              10 AUSTRALIAN MOUNTAIN CLIMBERS

BRAZIL                                       10 BRAZILLION CRUNCHES (a.k.a. Parker Peter)

BULGARIA                               10 BULGARIAN BALL BUSTERS each leg

CANADA                                   ~ 15-yard POLAR BEAR CRAWL

CHINA                                        10 GREAT WALL JUMPS


EGYPT                                        PYRAMID PUSH-UPS (1 to 6 to 1 with a 5 second plank between each set)

FRANCE                                     20 EIFFEL TOWER STEP UPS (each leg)

GERMANY                                15 WWII SIT-UPS

HAITI                                          10 UNDERDOGS AND AMRAP PULL-UPS

HOLLAND                                15 WINDMILL (a.k.a. Abe Vigoda)

ISRAEL                                       15 STAR JACKS

JAPAN                                        20 SUMO SQUATS

KENYA                                        RUN LAP AROUND THE FIELD

MEXICO                                    15 ROSALITTA (IC)

NEPAL                                        15 EVEREST MOUNTAIN CLIMBERS (IC)

RUSSIA                                      20 RUSSIAN DIPS (IC)

SERBIA                                       15 WWI SIT-UPS

TURKEY                                     10 TURKISH GET-UPS (each side)

USA                                             15 AMERICAN HAMMERS (IC)

Mary: Dealer’s Choice: we finished off with Serbia and Germany, Flutterkicks, and Freddie Mercuries

COT: We welcomed our FNG into F3 with the name “Pilates” due to the tights he sported.  He could have had a number of cooler names like Top Gun since he was in the Air Force but we opted for a name that was more humbling.

Prayer requests for full recovery from surgery for Pilates; prayers for Beaker’s daughter-in-law who is due to give birth to Beaker’s first grandchild!

The workout was followed by coffeeteria at Four Twelve which was attended by all.



“Two are better than one because they have good reward for their efforts. For if either falls, his companion can lift him up, but pity the one who falls without another to lift him up.” Ecclesiastes 4:9-10.

That verse was put into action today…

YHC started off the day like any other pre-workout. Before I left my house I prayed that God would use the workout to encourage and build up the men who posted. I didn’t expect I’d be the specific recipient.

5 PAX posted. Temperature was in the low to mid 30’s with a breeze but sunny. The disclaimer was given including a reminder to modify up to an including not even doing the exercise (I should have paid more attention to that…)

In good F3-fashion, today’s workout was “stolen/borrowed/adapted” from a workout Mr. Brady Q’ed a week or so ago. I did it and enjoyed it…I should be able to Q it without any trouble…nope.

Mosey to basketball court

Warm-a-rama: SSH, Sun Gods, Abe Vigoda, Hillbillies, Grass Pickers, Peter Parker, Plank Jack

  • Center circle – circle up to do Merkins and move clockwise around circle; reverse
  • Line up at end of court; do 1 4X4 (standing to plank, 4 merkins/4 mountain climbers), lunge walk ½ way, do 2 4X4s, lunge walk to end, 3 4X4

Day’s Thought: The PAX were divided into two teams and each team given one of the following verses to memorize by the end of the workout. I didn’t expect immediate application.

  • “So encourage each other and build each other up, just as you are already doing.” 1 Thessalonians 5:11
  • “We should help others do what is right and build them up in the Lord.” Romans 15:2

Mosey to car to pick up coupons (2 bricks each)

The Thang:

Mosey to field

1 team does stationary exercise, the other travels across field (~ 100 yards) with bricks and back; flapjack

  1. Overhead claps with coupons/ wind sprint across field and mosey back
  2. Merkin with rows/ backward run across field; sprint back
  3. Squat with overhead press/ Bear crawl ½ way; sprint
  4. Lunge with lat raise/ jog across; sprint back
  5. Punches and shuffle/ Side shuffle across; sprint back
  6. Curls/ Side shuffle across; sprint back

So, this is where things began to fall apart. By the 4th round I began to lose steam and was lagging behind. By #5 I dropped my bricks and barely made it back.

At this point I decided we (I) needed a break from the sprints so we did 10 Imperial Walkers (IC). By now I hit a wall. I vaguely remember telling the PAX to mosey to the playground for pull-ups, step ups, and dips. I trailed behind but made it to the pavilion and then proceeded to totally lose it.

PAX: “Beaker, are you OK?” “Lay down on the bench” Lifted my legs up. I was in a fog going in and out of being able to focus or see or verbalize.

Wichita: “We’re calling the ambulance”

Beaker: “No, I’ll be alright; really, let me sit up”

Wichita: “Dude, it’s too late, Ditto already called and they’re on their way”

Teardrop: “Lie still, keep you legs up; you are slurring and fading in and out”

Ditto: “He looks catatonic”

Beaker: “I’m fine; really; I’ll be OK”

EMTs arrived and proceed to evaluate and take my blood pressure – 99/45. OK, that is even a bit low for me. They wouldn’t let me sit or stand up. Ugh. Got a stretcher, loaded me on and hauled me off to the ambulance for further evaluation. This was my first experience inside an ambulance. Lots of questions, EKG, more blood pressure monitoring, tested my blood sugar. At this point, everything was coming back to normal (relatively). They warned me if my blood pressure dropped when I sat up and then stood up they were definitely taking me to the hospital. I tried to will my blood pressure to stabilize. I did NOT want a trip to the ER. Fortunately, it was OK (still low but within normal parameters).

They called the hospital doctor to get his take. EMT: “the guy is a hard-core runner. His buddies are here and will take him home”. Well I never considered myself a hard-core runner but I guess it is all relative. The EMTs were trying to make sense of why 5 grown men were running around the park on a cold morning…with bricks.

Fortunately, the doctor agreed and I was released.

At this point, Mr. Clean pulled a Starsky and texted “Where are my F3 brothers? I just stopped by Four Twelve for my favorite part of the workout!”

Teardrop texted back “on our way; there is a story”

The coffee tasted better than usual.

So, a couple of reflections on this eventful workout:

  • First, I had no doubt my brothers had my back. I was in very good hands, despite myself arguing with them about the ambulance. They had me covered. Two (or more) are definitely better than one.
  • Second, being in an ambulance makes one a bit philosophical. I work out in order to stay fit. However, things happen and our days are numbered. Even very fit guys succumb to their mortality. I don’t mean to be morbid but I was reminded of my mortality. And it is OK. I hope to stay fit and healthy until the day I die. This may seem like an oxymoron but I’m serious. I try to take care of my body so it is useful for whatever the good Lord has for me to do. But, if and when it gives out I’m ready to go home. My goal is not to cheat death and live indefinitely. I shudder at that. I just want to live the life God intended for me by his grace and then look forward to being free of the trials of this world.
  • Third, I promised my M I’ll follow up with my doctor.

Soggy Wind Sprints


3 posted to the Grill on Saturday morning following a soaking overnight.  Some rain was still in the forecast but YHC was determined not to let that deter the workout…soaking or not YHC is tired of being stuck in the band stand.  Fortunately for the PAX, we only experienced some mild drizzle but did have to run through a sodden baseball field that resembled a marsh.

Disclaimer was given.

Mosey to basketball court

Warm-a-rama: SSH, Arm Circles, Grass Pickers, Monkey Humpers, Slow to fast Mountain Climbers, Zig-zag Hops, Side Squats

The Thang:

Mosey to band stand

~ 130-yard wind sprints between the bandstand and playground pavilion/exercise/return/exercise.  Repeat 5X

  1. Wind Sprint/ 10 Burpee/ Bear Crawl 50 yards/ mosey/ 20 Ranger Merkins
  2. Wind Sprint/ 10 Carolina Dry Docks/ Lunge Walk 50 yards/ mosey/ 10 Staggered Merkin each arm
  3. Wind Sprint/ 10 Donkey Kicks/ Side Shuffle 50 yards/ mosey/ 20 Wide Merkins
  4. Wind Sprint/ 20 Imperial Walkers/ Side Shuffle 50 yards/ mosey/ 20 Diamond Merkins
  5. Wind Sprint/ 20 Squats/ High Knees 50 yards/ mosey/ 20 Merkins

Mosey back to playground

2 PAX do 10 Pull-ups while one does Step-ups until all complete pull-ups.  Repeat 2X

Mosey to band stand

Mary: Dealer’s Choice — WWI, LBC (40+; Wichita was counting out and was over zealous); we ended with just 2 sets due to a lot of mumblechatter.

COT: Prayers for Apollo’s kidney stone which is on the move, prayers for guidance for Wichita with a business venture and Teardrop’s shoulder issues.

The mumblechatter continued at coffeeteria…It is great to have other men to speak into each other’s lives.

Trail Run Duo


YHC is posting a late backblast from last weekend for Apollo and Wichita.  They posted to the workout without YHC since I was out of town.  Their report is that they did the trail run which is approximately 3 miles, stopping at a few intervals for Merkins, Step ups, Dips, and some other exercises.  They returned to the park for a round of Mary.

Way to keep the Grill cooking, men!


Boulder Run Fail


The Hamburg PAX planned a second attempt for a boulder scramble at Blue Rocks Campground but being off the beaten trail it is definitely weather dependent.  YHC woke to the sound of rain…another postponement of the CSAUP.  Nonetheless, 5 HIM chose to down the DRP, leave the comforts of the fartsack, and posted to the campground in a steady drizzle of rain.

Mosey to the pavilion for Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Slow to Fast Mountain Climbers, Plank Jacks, Peter Parkers, Motivators starting with 10 laddering down to 1.

~ 1-mile run around the campground with a photo op at the boulder field and Apollo’s decked-out campsite.

In very un-F3 fashion, we went in to the campground community room for the second half of the workout:

BLIMPS (5 Burpees/ 10 Lunges/ 15 Imperial Walkers/ 20 Merkins/ 25 Plank Jacks/ 30 Squats)

5 sets of 4X4s (4 Mountain Climbers/ 4 Merkins)

Various sets of exercises including Crab Cakes, Mike Tysons, Staggered Merkins, Donkey Kicks, Step Ups, Dips, Bonnie Blairs, Diamond Merkins, and probably some more that YHC has forgotten.

Mary: Dealer’s Choice included Flutter Kicks, WWI, LBCs, American Hammers, and 15-count around for 6 inches.

COT: We will make another attempt at the Boulder Scramble in November prior to a Men’s breakfast being held at the campground — Third time will be the charm!

Prayers for a 5-year old child of a friend of Wichita who will be having heart surgery in November.


F3 Run 1-2.jpg F3 Run 3-1.jpg F3 Run 2-0.jpg

Share my Troubles

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

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

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

Mosey to the Shovel Flag for the Thang:

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

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

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

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

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

IronPAX Challenge #2 in The Grill

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

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

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

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

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

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

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


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

Another Soggy Slog


2 ½ inches of rain overnight on top of already water-logged ground…the Grill was sodden. YHC arrived ~ 15 minutes early and searched for the driest 100-yard stretch on the field for the IronPAX pre-challenge. Not much luck, the stretch still had areas of standing water. Oh well, we would just have to resign to being soaked.

Five PAX arrived, disclaimer was given and we started the workout in the only dry spot – the band shell.

Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Plank Jacks, Best Stretch Ever

Off to the middle field of the park while taking some detours around pools of water

The Thang:
Preseason IronPAXChallenge: Time Scored 1 round:
• 25 hand-release Merkins
• 100 yard bear crawl
• 25 hand-release Merkins
• 100 yard bear crawl
All PAX finished strong with times ranging from 6 to 7 ½ minutes. We were all now thoroughly soaked.

Mary Mile – run ~ 1 mile along the Schuylkill River, stop every 1/5 mile for Ab exercise: 50 LBC, 50 Flutter Kicks, 50 Imperial Walkers, 50 Freddie Mercury, 50 Climber Taps

Mosey to playground
• Morning Call – 1 PAX in turn does Pullups (AMRAP), other PAX do squats for each pullup
• 20 Dips
• Zombie Walk back to shovel flag
• WMD – 10 each Werkin, Merkin, Diamond Merkin

COT: Announcements – next week is campout at Blue Rocks Campground and Boulder Scramble, Praise/Pray Requests – prayers for our pastor (F3-General) who experiences health issues this past week; praise for Wichita’s sister who is responding well to her treatment , Count-a-Rama, Name-a-Rama, Prayer

Ladders and Fire


A foggy morning broke following the torrential rains the night before leaving a soggy park for our workout.

Seven PAX including one FNG vacated the fartsack despite various plausible reasons why they could have skipped the workout including a 12-hour drive the day prior, working late into the night in the rain to keep the lights on for the rest of us, and managing a sodden campground.

The mission and principles of F3 were explained to the FNG and the disclaimer was given and accepted by all except Teardrop who arrived late but just in time for Warm-a-rama: SSH, Arm Circles, Abe Vigoda, Monkey Humper, Peter Parker, Plank Jack, Carioca, Butt Kickers, High Knees, Frankenstein

The Thang:
• DMC – markers set at 10, 20, 30, and 40 yards (YHC intended to set markers to 50 yards but didn’t realize that one needs 6 markers not 5…duh). Duck walk 10 yards; 5 Merkins; Crawl Bear back; Repeat for each marker and ladder up 5 Merkins each time. The final crawl back convinced YHC that it was fortunate the markers were miscounted.
• Indian Run around the park (~ ½ mile)
• Randorama – 10 each in rapid succession: Squats, Side Planks, Jump Squats, Carolina Dry Docks, Imperial Walkers, Burpees
• Fire Drill – PAX in circle, high knees. Each in turn calls out Fire and all hit the ground, roll right Merkin, roll left Merkin and back up. Following this exercise, we were all thoroughly wet with both sweat and dew along with a coating of grass clippings. We figured we’d make a great impression at coffeeteria.
• Suicide Shuttle Run – 10, 20, 30, and 40-yard markers.
• Deconstructed Burpees – 10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts; ladder down from 10 to 1. This was a favorite of the PAX. YHC feared a rebellion would break out except they lacked the energy to do so.
• Captain Thor (1:4 ratio of Big Boy Sit-Up: American Hammer; start with 1:4 ladder to 10:40)
• People’s Chair for a 10-count from each of the PAX

Mary: Dealer’s Choice – Imperial Walkers, Box Cutters, Freddie Mercury, Hollow Body Rockers, Side Plank Dips, Parker Peters. Wichita had the privilege of calling the final exercise and decided to challenge us with a strong finish of 50 reverse crunches. These new younger PAX are going to push us to new heights (or kill us older guys in the process)

COT: Announcements – Boulder Scramble 11-Aug, Count-a-Rama, Name-a-Rama: welcome Mr. Green into F3. He got his name from his nursery business and it rhymes with Mr. Clean (such is the logic of F3 names). We also had to re-name Wooly since YHC realized there is already a Wooly in the Fleetwood PAX so after much deliberation; he was officially re-named “Ditto”. Prayer – Wichita’s sister as she battles some health issues; thanksgiving for the privilege of coming together as men to motivate each other to accelerate in our fitness, fellowship, and faith.

Grilled Barchetta


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

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

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

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

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

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

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

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

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

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

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