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.



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

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

Lessons from Wine Tasting

There were no fools at this April 1 workout.  Although, X-man did share some exceptional pranks he and his ex-wife played on each other.

Warm up: neck rolls, trunk rolls, arm circles, shoulder shrugs, leg swings, quad stretch, calf stretch.  IC – imperial walkers, toy soldiers, side lunge, SSH, grass pickers, abe Vigodas, and hamstring stretch.  Count of ten around the circle: low plank, high plank, side plank, back plank, low back plank.  IC –  half superman, crab cakes, Merkins, Mayweathers, shoulder taps, Peter Parkers, mountain climbers.

Mosey to Mystery Machine to select equipment. I did something to my back getting the thirty pounds out of the minivan. Walk back to south entrance.

The Thang:  Arms, abs, legs – alternating sets.  Arms exercises – curls while seated in people’s chair, military press, back flys, chest flys, back rows, tricep press, Moroccan night clubs, overhead claps, huggy bears.  Abs – flutter kicks, box cutters, reverse crunches, Freddie Mercury, and ?  Legs – weighted squats, weighted lunges, jump rope, and people’s chair.

Cowboy wisdom: This weekend I went to a wine tasting party where I learned about decanting, swirling, sniffing, pairing types of wine with food, evaluating the “legs” on wine, esters, tannins, . . . but what I really gained from the experience was an appreciation that I am a beer drinker!  You see, self-knowledge trumps all kinds of trivial learning.  Popeye the sailor man said it best when he said, “I yam, what I yam.” And even on his worst days he added, “And that’s all that I yam.”  So we spent a few minutes sharing our collective wisdom about what we do when we are having, “One of those days.”  Our solution: watch YouTube videos of skateboard fails.

Dutchman visit the Bee Hive

On a windy March day a weird fellow from the south claiming to be a Dutchman from Lebanon arrived in the wrong parking lot to attend our Saturday morning Ruck and Beatdown. This Dutchman was named Ezekiel and hailed from the nether regions of Cary, NC. He explained his point of origin was originally Lebanon, PA and he is glad his new tribe in Cary did not name him Jebediah. Fortunate or not he is now know in the early morning gloom as Ezekiel. What I am failing to understand is his reasons for such a visit in the first place. He claimed that his wife was visiting some friends for a girls weekend and he was their Uber Lyft. Apparently this man is willing to forego a weekend of quietness to accompany many women on a girls weekend, weird I know.


In any case, we are glad you came to the Bee Hive for some more manly exploits. It was a pleasure hosting you.

Ezekiel and Flame went on a pre-ruck and covered some 3.1 miles of sidewalk covered dirt.


Greetings made, jokes laid and disclaimer given. We moseyed for a warm-a-rama:

  • SSH x 10 ic
  • Michael Phelps (aka Huggy Bears) x 10 oyo
  • Cotton Pickers (aka Grass Pickers) x 10 ic
  • Arm Circles Small x 10 forward
  • Arm Circles Large x 10 forward
  • Arm Circles Small x 10 backward
  • Arm Circles Large x 10 backward
  • Plank x 1 minutes
  • Peter Parkers x 10 ic
  • Merkins x 10 ic

Mosey for The THANG:

– The workout cube was defective this morning. Every exercise it landed on was a leg exercise. That hurt.

  • Jump Squats x 15
  • Bonnie Blairs x 15
  • Burpees x 20
  • Bonnie Blairs x 15
  • Tuck Jump x 15


  • People’s Donkey Balls
    • Peoples chair
      • Each man 10 count
    • Donkey Kicks
      • x 10 oyo
    • Balls to the Wall
      • Each man 10 count
  • Need some arm work here.
    • Irkins x 10 ic
    • Dips x 10 ic
    • Merkins x 10 ic
    • Derkins x 10 ic


  • at the speed bump sprint to the school bus (~100 yards)
  • recovery walk (~100 yards)
  • mosey back to shovel flag
  • Workout Cube – Burpees x 20 oyo

Mosey around park path

  • Public Service – move downed tree from path

Mosey to pavilion

  • Pull ups x 5 oyo followed by a dead hang
  • Prisoner Squats x 10 ic
  • Pull ups x 5 oyo followed by a dead hang
  • Lunges x 10 ic

Mosey to park

  • Back Rows x 15 oyo

Mosey to shovel flag for Mary – dealer’s choice

  • LBCs
  • Freddy Mercurys
  • Hundreds
  • Imperial Walkers
  • WW1 Sit Ups
  • Crunchy Frogs




  1. Workout and Wellness Expo
  2. Grill Manniversary
    1. No Bee Hive next week
    2. Manniversary starts at 0700 at The Grill
    3. Followed by Coffeteria and then a hike to Pulpit Rock


It was great to workout with a fellow Dutchman from the middle of nowhere PeeYah. Hope to see you again brother.

Daylight savings Saturday

Warm up

SS hops, Abe Vagotas, Grass pickers, Murkins, Shoulder taps, mountain climbers, ,followed by 2 laps around the park ending at the pavilion by the back parking lot.

the THANG… DIPS/ or Murkins counting off each pax for a count of ten.

4 corners of fun. 3 rounds. Started off as teams at each cone on the corner doing the workout written on the cone for round one. Bear crawling or sprinting to the nest cone depending which cone you were at ( vertical sprints, horizontal bear crawl) . Finished 1and a half round ( not enough time) had a few minutes left for 2 minutes of jump rope and Mary ( at work)

Counteramma, NameOramma, prayer request and Circle of trust.

Magnificent 7

Great to see a Magnificent 7 on site and ready to exercise. A good response to last Friday’s snow day. 11 degrees and clear, very little wind.

Warmorama – (OYO) Casey Kasums, Neck Roll, Trunk Roll, Abe Vigoda, (IC) SSH, Merkins, Mountain Climbers, Peter Parkers

Mosey – 1 ½ times around the church, 30/30/30 up the main entrance

Block Party – Military Presses, Curls, Pull-backs, Squats, Pass The Block (circle up facing out, 3 blocks passing, both directions)

Abs Over Easy – (Dealer’s Choice) Flutter Kicks, Carolina push-ups, American Hammers, Leg Extensions, Freddie Mercuries, ½ Supermans, Leg Lift, Crazy Cockroach, Reverse Crunches,

BTTW – for a 10 count per person x 6

Mary – (Dealer’s choice) World’s greatest stretch, Shoulder stretch, Calf stretch, Sciatica Stretch,


Push Up Challenge – 2019

Saturday, February 2, 2019 at Faith Church @ Men with No Regrets Conference

Dr. Seuss did an amazing job setting up an F3 table fully equipped with 40″ SMART TV for viewing of F3 videos and complete with Shovel Flag.

Total Push-ups = 851

Total Participants = 13

Age Group Winners:

  1. Under 30 – Brian Holahan – 95
  2.  30 to 39 – Nick Long – 114
  3. 40 – 49 –  Zena – 86
  4. 50 – 59 – Todd Flickinger – 75
The men pushing the #BigBall!

Congratulations men!  Each will receive $25 cash prize towards conference ticket.  Contact Flame@f3lehighvalley.com for paypal.com payment.

In addition, F3 Lehigh Valley will be providing TWO scholarships for next year’s conference for the 851 push-ups completed.  If you know someone who needs a scholarship let us know or we will give to next year’s conference organizers.

Counting is hard.

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Saturday, February 2, 2019 @ 7am

Special workout location this weekend moving from the normally scheduled time and place Bee Hive (Emmaus Community Park @ 6:30am) to Faith Church parking lot 7:00am to help increase exposure to F3 as 300 men show up for the annual Men with No Regrets Conference.  Seriously one of the most dangerous workout conditions our PAX has encountered this year.  Starting temperature around 4 degrees and the lines in the parking lot were frozen over.

Disclaimer Q – Uptown

Free, Outdoors, Men Only, Rotational Lead, End with a Circle of Trust.  We are not professional, you assume all risk, be careful it is slippery,  this is not a competition,  modify to your ability level to include not even doing the exercises suggested.  By stating “Aye” and continuing on from this point you accept all risks.

Warmarma Q –  Zena

SSH, Abe Vagoda, Goof Balls, Grass Pickers, Sun Gods, Monkey Humpers, etc.  Mosey shuffle to meet up with Dr. Seuss.

The Thang Q – Dr. Seuss

  1. Form single file line for Pax Indian Run.  Last guy in line drops for 5 merkins, sprints to front of line.
  2. Sprint Hill Repeats – Partner Up.  P1 – Sprints up hill, jogs back down.  P2 – Squats or some other recover exercise. Flap Jack x 5.
  3. Line Dancing – Mosey to double yellow line, quick feet back and forth to Shovel Flag.
  4. Circuit Training – Partner Up for various coupon work on the Mary mats, Jump Rope, Plank, Flap Jack
  5. CSAP – jump rope sprint race across the parking lot.  Winner of race calls out 10 rep exercise for PAX; while he recovers.  Pick up the pieces of Knievel’s back after he slammed the pavement and repeat.

6MOM Q – Beaker

American Hammer, Scissors, Flutters,  LBC’s, Freddie Mercury.

CoT Q – Neon

Thanks and praise for F3 community, blessing of 2 FNG’s today, (Bravo & Kumbia) praying for injured PAX, men conference, and planting more seeds for the God as we all strive to live Third.  Prayers for Bravo’s job search.


Relentless F3.jpg

Number of FNGs: 2

Front or Back of Pax Always a Good View

Near perfect running weather dry and 30°.

Your humble corespondent arrived at 6:15 to do a 45 minute out-and-back course. I headed out of the Cedar Beach pool parking lot across the street to the Rose Garden. Headed out all the way over to Trexler Park up the hill and almost ended up at Wegmans. Turned around and came back under 45 minutes.

Upon returning to the parking lot at 7am there was a formation of about a half a dozen cars.  Excited to see some welcome back Carter’s from Tiny Bubbles and Puck.

Disclaimer given.

4 by 1 mile repeat workout explained two packs with a short 5-minute stretch and warm up routine as two or three more Pax showed up.


Good morning brothers, just have some news from the back of the pax.Great run at cedar beach, great Q uptown,as always your enthusiasm and motivation is contagious and appreciated.Great to see Tiny bubbles and Puck.Just a word about calling out respect in the circle. It is awesome but all you brothers with young families deserve more respect,as time for you is much tougher.Thanks also to Flame who is a strong example of leadership and can’t be praised enough and Dr.Seuss who has three or more workouts and still shows up encouraging the back of the pax all the time.Thanks also to Xman who stayed back with me despite protest.He and his family do a cedar beach cleanup in summer that I would Q if anyone is interested except happy to defer to him as it is his idea. In closing every single workout has been awesome and I thank all for the fellowship. I will update you from the back of the pax in a month or so.


PRAYERS- praying for pucks coworker who was recently diagnosed with stage 4 cancer. Continued prayers for Jim Kelley as he receives treatment for his heroin addiction.

Hundreds + 34

Eight men posted to The Bee Hive for the return of Flame from vacation. I’m not going to lie, it was a struggle after over indulging on a Disney cruise for seven days. #thestruggleisreal

Three men did a #preruck and one did a pre-run before the workout.


SSH x 15 ic

Abe Vagodas x 10 ic

Grass Pickers x 10 ic


Merkins x 10 ic

Monkey Humpers x 10 ic


Wilt Chamberlain is the only player in the history of basketball to score 100 points in a game. This workout is to honor that game.

Starting at the goal line on the football field 100 repetitions are performed followed by a 90 yard sprint and a 10 yard “crawl.” Each Pax had a choice for the crawl: Bear Craw, Crab Walk Forward, or Crab Walk Backward. Return to the opposite goal line (the start) with a recovery mosey.

  1.  100 Squats
  2. 100 LBCs
  3. 100 Merkins
  4. Toy Soldier Walk for 90 yards
  5. Butt Kickers for 90 yards
  6. 100s
  7. 100 Carolina Dry Docks

In the NFL playoffs this year the Philadelphia Eagles played the New Orleans Saints. A bet was made by @CSPANF3. The loosing team was to perform flying squirrels in the amount of the total points scored in the game by both teams. that total was 34. Those 34 flying squirrels were performed by the Pax at the conclusion of the beat down in place of Mary.



  • No regrets Conference next weekend.
    • The Bee Hive is closed February 2nd
    • #preruck at 6:15 am
    • #beatdown at 7:00 am
    • Need volunteers
  • Run tomorrow morning at Cedar Beach at 07:00 AM
  • Super Bowl Block Fundraiser: see Uptown Girl if you want to buy a block for the Super Bowl


  • Dropbox Knee and granddaughter
  • Uptown’s Daughter
  • Praise for Flame’s son, responsibility during vacation and new position.
  • Prayers for the nation and leadership



Cards for Days

Running late into the Bee Hive, rushing to get the Shovel Flag in place, finding my gloves, dropping my keys, and forgetting to remove my glasses. No one noticed. As we go through life there are speed bumps we must go over and mud puddles we need to drive through. These things suck but the fact is they do exist, and there is nothing we can do about it. Or is there?


“Getting ready for the expected while being ready for the unexpected. (F5).” There are many ways to be prepared from smartphone apps to pen and paper. The fact about those guardrails we put in place to try to control our life is they can not predict the unexpected. So what should we as men do? Expect the unexpected? Well, that is a nice saying that hardly ever come to fruition. Getting prepared has a component that forces you to know how you will react when things go bad.

If you were to have to get your family three miles to the nearest gas station because your car broke down in the middle of now where, could you do it? What if you needed to carry your 40 pound daughter? She is just 40 pounds, right? Fourty pounds, three miles, sounds like a CSAUP we should try. The key is putting yourself into challenging situations on purpose to KNOW how you will react. This will prepare you for the situation you were in but also will prepare you to react to the situation you could be in. Don’t get caught in a monastery with your pants down, I hear there is a draft.



Quite simply I was not prepared for the workout this morning. Good thing F3 created the F3 Workout Deck!  After warming up we took a shot at the workout deck. Each PAX picked a card from the deck and led their respective exercise. After the first round, which included the 25 Burpee card and the 100 SSH card,  Flame changed the game. Picking two card and flip flopping them. Card A’s exercise was performed for the amount of reps on card B, and vice versa. The change up made things interesting but there were no big surprises, this time. I couldn’t imagine doing 100 diamond merkins or monkey humpers.



Flame left early for basketball practice. Prayers for the Socci family for the pending birth of 2.3


Saturday surprise

Warm up.

Indian run around the perimeter

SS hops in cadence ,     imperial walkers in cadence ,   lunges OYO 10 each leg

10 murkins in cadence ,    monkey humpers in cadence ,   streching OYO for 40 seconds

mountain limbers 15 in cadence

LBCs 15 in cadence .

The THANG!!!

Bear crawls 10 yards with assending Burpees. Total of 28 Burpees

Mosey to the pavilion. Partnered up for pull ups and decline push-ups, dips, LBCs, and  Carolina dry docks .

one man did the workout while the partner did pull ups. Flapjack until all the excercises.

Mosey to the other side of the field for the cone ladder workout. 4 cones lined up one every 40 yards. First cone was 5, second 10, third 15, and fourth 20 count excersises. ( dealers choice at every cone) started with 5 ended with 20 then counted down 20, 15, 10 etc… sprinting to the next cone after each excessive. Rinsed and repeated 3 times.

Mosey to the shovel flag for 7 minutes of Mary dealers choice, count off, nameOrama, announcements, prayer requestscircle of trust

Bee Hive Hindenburg

Disclaimer:All men 18 and over,free, outside,not professional, modify as needed, assume all risks, accept with Aye.                                                     Warmarama:part partner up,high steps,butt kickers,jog, skip while partner does various exercise.Then circle up.. Sungods,Abe Vigodas,side straddle hops,grass pickers.                   Thang: Mosey to parking lot…for Hindenburg blimps.Burpees,lunges, imperial walkers, merkins,plankjacks, squats.Run,side shuffles, skip,high steps between corners.By the time we did merkins,this was challenging with appropriate groans.It was my second q and had great support and encouragement,thx guys.                      Mosey back to base for Mary.Seinfeld told us what Mary stood for and Capone introduced us to bird dogs which was great core, stretch and balance.                                Cot of trust:Praises and prayers for Cougars friend Wayne who coaches his sons football team and Wayne’s son who is under the weather.Also for more men like Wayne to step up.My praises for our founders,leaders and all my F3 brothers and f3 itself which it awesome.Great morning from my perspective .

Pop Quiz

Seven men enjoyed a beautiful weather morning to test themselves. The semi annual test will give you an idea of your fitness level and how you have improved. Inspired by the US Army PFT and the Fitness Test of P90X, this workout will challenge you are give you an opportunity to help a brother out.

The Test

The PAX partnered up. While partner 1 exercised, partner 2 counted and vice versa.

Each PAX had two minutes to perform as many repetitions as possible of each exercise.

1 mile run
Here are the results:

PFT Results - 09/29/2018

F3 NameMerkinsSquatsBurpeesSit-upsPull-upsMile
Open House69942350318:30
Dr. Seuss45763460159:03
Checkmate256022141/2 Mile 8:05

Saturday morning Bliss

Warm up:

20 Burpees followed by some

Abe Vagotas,

Grass pickers, Huggy bears, Arm circles

Murkins in cadence

Mountain climbers in cadence

15 Freddy Mercury’s and LBCs in cadence.



Partnered up for

Pull ups, Push ups and Big Boy sit ups  2 sets, one man doing 40 push-ups while his teammates did pull ups and big boy sit ups . Teammates switch when first teammate finished his pushups.

mosey to the parking lot.

“Cone rally “ w/ coupons

started at first cone, bear crawl to second cone overhead press with pavers 25 times, jog to last cone,( about 75 yards),  sprint back, rinse and repeated changing some of the exercises but always sprinting back to the starting point. 6 sets total.

Abs dealers choice  followed by 20 Burpees to close it out.

nameOrama and circle of trust. God is good.






Qing “Yours”

Qing “Yours”

Nine men showed up for a post F3 Iron Pax workout. That madness is over and those who participated are better for it. Not to worry, this is not the last you will see from F3 Iron Pax! The F3 Iron Pax challenge showed me that I could push harder and farther than I imagined. That was tough but I surprised myself, especially week 4 when I placed 23rd in the nation! You achieved amazing results also, good work all.

Qing Yours, what does that mean?

When a guy leads a workout he is responsible for the fitness of a group of very valuable High Impact Men, aka HIMs. That is a ton to be in charge of. Over the last two years I have led many workouts, none being the same. That is an achievement. You see, I believe we are all way more capable of than we give ourselves credit for. Inside each of us is a powerful force we can harness to achieve amazing things. There is one way to harness that power in your life, DECIDE!

We all have people and things we are responsible for. We take care of these things the best we can. There is a lot to juggle and our impact runs thin sometimes because we are stressed with ALL of the things competing for our attention at the same time. It really is hard just to be.

What I have found out through F3 and leading workouts is I can DECIDE what all of this looks like. Sure life is busy and it gets hectic at times. But I get to decide what I put my attention in. If I took all of the things competing for me in a box it would look like a big old mess, chaos! What I get to decide is how those things are placed in the box. What will that get you? Rythm

Rhythm, the idea is not my own. I heard this from Dark Helmet and Dredd on the 43 Feet podcast. We have all heard of work/life balance. This implies these are separate things and can be treated as such. They are not. You goal should be to design your life with your decisions to create a life rhythm that include both your work and life.

Call to Action

Think about what your perfect life would be like and forget that! It does not and will never exist. Nothing will ever be perfect for you while you are on the Big Ball so get that out of your mind. That does not mean you can’t be happy. Think about what a good life would look like for you. If you are married include your spouse and, if you have them kids. Once you have a good picture of what that looks like you can decide to make that happen. Nothing is un-achievable for you, but it will be hard. Nothing will be easy but if you want that life you envision, DECIDE AND GO GET IT!

The Workout

With the idea of leading I decided to leave the workout up to the Pax. Here are the rules:

  • In a circle each Pax was responsible to lead an exercise in succession.
  • The rotation was Upper Body, Mid Section, then Lower Body. The 1st Pax did upper, second Pax middle and third Pax lower.
  • Each exercise must include twenty repetitions, whether it be in cadence or single count.

After round one we moseyed to the park for a series of pull exercises.

  • Pull ups
  • Rows
  • Partner Rows

We moseyed back to the pavilion for another round of Dealer’s Choice.


COT – One FNG braved this workout. He was EHed by his father, Longhaul. During a mosey the FNG found a five dollar bill on the ground. There were many fitting names we found for him but we settled on Lincoln due to his find. So in a sense Lincoln got paid to workout this morning.

F3 IronPax Challenge Week 3

The @F3IronPAX Challenge has showed me I can do more. I am capable of more. I am worth more and I deserve more. So do you! If there is anything you take away from these challenges besides sore muscles I hope it is a belief in yourself. You can do this, what your this is at the moment, you can do it. Embrace the opportunity and go for it, there is treasure there for you.


F3 IronPax Challenge – Week 3

The challenge is scored based on ACCUMULATED REPETITIONS in 30 minutes. Each round consist of a Burpee Block Jump Over Descending Ladder, 50 Reps of an exercise (Hand Release Merkins, Boblet Squats w/ Coupon, or Legraises w/ Coupon chestpress) followed by 10 yard out and back braod jump. The exercise will rotate through as described below.

  • 15 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 14 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 13 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 12 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 11 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 10 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 9 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 8 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 7 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 6 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 5 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 4 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 3 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 2 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 1 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back

What we found out is that sucked! Not as bad as last week but that sucked.

One poor FNG decided to post to the workout during this challenge, I apologized! Greg came to us with an Emotional Headlock from Knievel with a camping story that involved a wet bed, hence the F3 Name Waterbed. Welcome to the brotherhood Waterbed.

Prayers for Uptown Girl, Ryan, Dolly, Dave, the beginning of the school year, and all unsaid prayers.


Next week is the last week of the F3 IronPax challenge. The only thing I know is there will be pull ups and it will suck, but in a good way.