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

TagTeam Q

Warm up.

1 lap mosey around the park and back to the shovel flag. SS hops in cadence, Abe Vagotas, Huggy bears, arm circles, murkins, mountain climbers, monkey humpers etc. Qs choice

The “Thang”

mosey to the second pavilion. Paired up, performed t different exercises while partner did pull ups for each exercise flapjack.

mosey to parking lot. Paired up, 30 yard sprint while partners did excercise (switched) until number of chosen exercise was completed. Qs choice.

mosey to the shovel flag for Mary. (Ab exercise, finished with counOrama, NmaeOrama, announcements, prayer request/ praises and Circle of trust.

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.

In God’s Bosom


Arm circles, Huggie Bears, Abe Vigodas

50 Squats to get the blood going on a cold morning!

Now that the muscles are warm, Yoga to stretch- Warrior 1, Warrior 2 into a plank, downward Dog, Cobra, plank, Repeat other side.

The Thang

Mosey to the pavillions:
pull ups. Lunge to next pavillion

Partner up to do taps, high five your partner with a push up

Sideways bear crawl to next pavilion


Sideways bear crawl opposite side to next pavillion

More squats

Jump lunges back to pavilion

More pullups

Bear crawls to next pavilion


Crabwalks to next pavilion

Step ups on benches

Bonnie Blairs

Mosey back to parking lot

Dealer’s Choice:

We had 12 men show up and everyone got a turn. We did World War I’s, Freddie Mercurys, Merkins. Dr. Seuss had us do negative ab pull downs with our legs and windshield wipers each side- 5 reps each. These were tough!!

We ended with announcements, Counterama and Name-arama.





This morning a single Pax walked the lonely streets of The Bee Hive with a Ruck on his back in hopes of seeing someone for fellowship. They never came. Of shaming is over now.

Disclaimer given and the Pax moseyed to the Bandshell for the:


SSH x 20 ic

Sealjacks x 15 ic

Plank x 1 minute

Peter Parker’s x 20 ic

LBACs x 10 each direction

BBACs x 10 each direction

Huggy Bears x 10

Plank x 1 minute

There was a lot of good conversation around the idea is the #getright. After listening to the #43feetpodcast the realization hit me the Get Right is a continuous process that will never end. The analogy of tending a sail boat or piloting an airplane was brought up. Even though you have set a course there must be a consistent adjustment to counteract the outside forces of the wind and waves to maintain the course to the destination. If you leave it to chance you may end up in Perry county, not a place you want to go, trust me.


First Pax calls out an exercise for the remaining Pax to complete while they go to the truck (~ ⅛ mile) to retrieve their coupon for the workout. When Pax one returns Pax two goes back with Pax one to retrieve their coupon. Then Pax three goes to get his coupon with Pax two while Pax one stays with the group. We continue until all Pax has a coupon.

The exercises were:

  1. Squats
  2. Alternating Lunges
  3. LBCs
  4. Calf Raises
  5. Toy Soldiers
  6. Big Boys Sit-ups
  7. Overhead Claps
  8. Merkins
  9. ?

Once all Pax has their coupons we used the coupons to do:

  • Squats x 20 ic
  • LBCs x 20 ic
  • Chest Presses x 10 ic
  • Lunge Twist x 10 oyo
  • Big Boys Sit-ups x 20 ic
  • Skull Crushers x 10 oyo
  • Calf Raises x 20 ic
  • American Hammers x 10 ic
  • Back Rows x 10/side oyo

All Pax moseyed to the truck to return their coupons and then back to the shovel flag.


Prayers: Venezuela, the Doster family, and Knoevel’s friend.

Announcememts: St Luke’s Half and 5K, Run in Coplay, Virtual Bible Study, Newsletter Submissions, Poker Night

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 for 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

Blowin’ in the Wind!

How many roads must a pax mosey down until you can call him a man?? The answer was blowin’ in the wind this morning. Feeling more like winter this morning, and a few times we were blowin, and suckin, wind too.

Principles and Disclaimer

WOR  – mosey to bball court then butt kickers, high knees, shuffles, skips. Circle up for SSH, Seal jacks, abe vigado, grass pickers, goof balls, Alabama ass kickers, prom dates, merkins, and peter parkers

The Thang –

On basketball court start on baseline- Bear crawl full ct, sprint back and complete 1 4×4; lung walk to 3/4 court, sprint back and 2 4x4s; broad jump to 1/2 ct, sprint back and 3 4x4s; and burpee broad jump to foul line, run back and 4 4x4s

Mosey to Pavilion for a little cover – 10 dry docks, 1 min parker pater, 10 elevated dry docks, 10 each side catalina wine mixer IC, BTTW 50 count lowering down a little as we went, and 20 Spider-Man push up IC

Mosey to playground – split up – one group max underdogs (swing rows), the other 20 jump ups and then flap jack. Repeat with pull – ups and 10 jump ups.

Mosey back to shovel flag for Mary

Prayers and praises – Thanksgiving and prayers for 3 PAX new family members Kate, Naomi and Emma. For safety for Beaker’s upcoming trip out to MI to visit his granddaughter. Prayers for friends struggling with addiction and for the ability to be truly good friends to them.



Leadership Call

A balmy January morning at 37 degrees with no wind!  Hate to leave the fartsack and hate to leave a great workout undone. The youngest of my 2.0’s had the M up all night.  Tough leadership call this morning, do I stay or do I go.  Well, I went.   Almost called in a favor from Beaker to do an emergency Q.   That said, it’s time to do a better job leading the Trojan so that more guys are getting a chance to lead.  I am going to update and circulate the Site Q responsibilities and start following them so I can be a good example of a good example.


WARMARAMA – mosey around the back of the pavilion.  Backwards run, side shuffle, bear crawl, flying squirrels.  mosey to jungle gym for 10 pull-ups, mosey down to volleyball court circle up for arm circles, bear hugs, abe vogoda, grass pickers, merkins, prom dates, ass kickers, goof balls, and maybe a few more things.

THE THANG  – Partner Volley

Partner Up on one side of the Volleyball Court.

P1 – Wheel Barrow P2 – Carry to other side of court.  10 IC – squat thrusts. Rinse with jog around court.  Flap Jack Partners come back. P1 – Empty Wheel Barrow P2 – Carry to other side of court.  10 IC – squats. Rinse with jog around court.  Flap Jack Partners come back. P1 – Partner Carry P2 – Ride to other side of court.  10 IC – merkins,Rinse with jog around court.  Flap Jack Partners come back.

P1 – Plank  P2 – Derkin legs on P1 back.

P1 – Six Inches P2 – Hop over legs x 10

P1 – Superman P2 – Hop over legs x 10

P1 – Side Plank P2 – Hop over legs x 5 x 5

Finish with progressive Suicides

Round 1 – over and back. Round 2 – over, back, over, back. Round 3 – over, back, over, back, over, back.

Mary – mosey back to jungle gym for 10 pull-ups, mosey to parking lot for flying squirrels, bear crawl, side shuffle, backwards run, and mosey to shovel flag.


CoRama = 6

Announcements – there is an F3 Spartan Team forming this summer for Blue Mountain race on Sunday, July 14th.  Right now have about 10 guys on the email strand interested.  Sign-up early, open afternoon division, spots limited.

Prayers Praise – Cougar wanted to thank God for his brothers at F3 that helped him through a rough 2018 and grateful for the outlook in 2019.  Hawkeye completed his 3rd workout of the year at 72 years old, talk about real leadership and validating that fact you really don’t have a good excuse not to attend.  Prayers for Hawkeye’s wife and family as they go through a battle with Alzheimers.  YHC lifts up friend battling opioid addiction and for the right words to speak at church this weekend.

NEXT UP ON THE Q – Long Haul hard commitment for next Thursday.   Cougar and Boo Boo deciding who will Q Tuesday at the Swamp, maybe a CoQ event. (0.0 and bootcamp)

LEADing 219

Happy New Year! Today is January 1, 2019.  The starting temperature for our workout was 52 degrees.  Yes, the year is already off to a great start.  Eleven PAX gathered at the Lehigh Valley Road Runners Club house, planted three shovel flags by 0900 for a special New Years Day workout and CSAUP.  It turns out there just happened to be a 10K race going off at 9am as well, so it was hard to find a parking spot; but great way to plant some F3 seeds in the hearts and minds of all those other crazy people out there that are serious about taking the Daily Red Pill without excuse.  T-Claps to Long Haul for EHing everyone within arms length of him.

Disclaimer  – We are not professionals, we don’t assume any liability you do.  Modify as needed to include not even doing the exercises.  Aye!

Warmarama – SSH, Night Clubs, Abe Vagoda, Grass Pickers, Goofballs, Monkey Humpers, Slow to Fast Mountain Climbers, and Merkins.

The Thang – This workout out is thematic based on the New Year and the theme I have chose for myself for 2019.  Based on suggestion of F3 Nation podcast and recommendation of Beaker I have chose ONE WORD this year to be my theme and basis of decision making to become a better version of myself.  That one word is LEAD.

L – Lazy Dora – partner up for 100 merkins, 200 lbcs, 300 squats.  P1 – does 10/20/30 while P2 – holds plank.  Flap Jack all the way to cumulative count achieved in each exercise.

E – Eights (the little cousin of Elevens) – Pax runs between .20 and 25 mile together.  Stop and wait for the 6 to catch up 1 Merkin and 7 Burpees.  Rinse and Repeat.  Run for .20 mile until

A – Alarm – Shoulder Taps x 10, Lunges x 10, Flutter Kicks x 10, Bear Crawl, Ranger Merkin

D – Deconstructed Burpees – 10 Squats, 10 Thrusts, 10 Merkins, 10 Thrusts, 10 Squats.

Dr. Seuss and Ranger Rick


Praise God for this group of men known as F3, especially on it’s 8th anniversary.  We pray for devine guidance, wisdom, strength, and courage was we set out to influence the world and LEAD in every aspect of our lives.  Special prayers for F3 Lehigh Valley leadership team that is in place to bring this gift of F3 to as many men as possible in 2019, may it be more than 219 new men (FNG’s) and may we multiply leaders to continue to carry on the influence to help make more High Impact Men.

More T-Claps for all the PAX who joined the CSAUP dip in the crick. Pictures to follow.

Dip in Da Crick 2019

F3 Lehigh Valley’s State of the Union

Eleven PAX gathered at Brookside Country Club around 7 pm for a end of year fellowship night.


YHC kicked off the evening with official F3 Business.   We highlighted our successes for 2018 and shared some ideas for 2019.

Here is a summary:

 Measurement2018 Actual2019 Goal
2New Workout Q’s (VQ’s)922
3Log of Fame  (50 workouts)815
4Century Club (100 workouts)610
5New Site Q’s510
6Regional Events (CSAUPs)14
7Fellowship Events24
8Faith Events 22
9Leadership Training050
10Areas of Operation1013

See full report on google drive for 2019 Calendar of Events and leadership team.

We have two measurable mantras for the coming year:

  1. Two Hundred Nineteen in 2019!
  2. Leaders who multiply leaders!

Everything we do will in some way tie back to making these two things happen.  That said, we are actively finding ways to creatively share F3 with more guys and give current guys more leadership opportunities.

II.  BEER EXCHANGE – Dr. Seuss led us in a circle of beer, stating your F3 Name, Age, and a brief pitch for Beer you brought.

All the beers!

III.  DINNER & DRINKS – The Underwoods sponsored appetizers and drinks for the group.  Pax made cash  donations of $188, all of which was put into the F3 – Flame Bank Account to sponsor 11 men at the February 2, Men with No Regrets Conference.

IV.  BOOK EXCHANGE – All books were wrapped and numbers randomly picked for a White Elephant style steal the book.  Wild at Heart and Mentoring with Tony Dungie were the popular books each stolen 3 times.  Freed to Lead was a popular third on the steal list.

V.  UGLY SWEATER –  A silent ballot was taken and Flame came out the winner with his Hulk Hogan style Santa sweater.  He received a $10.00 Wawa gift card for his efforts.

Flame and his ugly “Jacked Santa” sweater.

VI.  POKER  – 6 guys finished up with a 60 minute Texas Holdem Poker Game.  $20 buy paying out $60 for 1st place, $40 for 2nd, and $20 for 3rd place.  Winner goes to Flame, 2nd went to YHC, and Dr. Seuss took 3rd.

The last of the PAX were walking out the  door at 10:15pm in great anticipation of the next workout.

IMG_0893 Berr_Book_2018_B Berr_Book_2018_A Berr_Book_2018

12 Days ’til Christmas


 34 degrees, calm and dry

Six PAX arrived in the early morning gloom of the Trojan for some holiday cheer.  Just 12 days until Christmas which was apropos for the planned workout.  The disclaimer was given and we were off…Mosey one lap around the parking lots.

Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humper, Alabama Ass-Kicker, Plank Jack, Mountain Climbers, Merkins, High Knees, Butt Kickers

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 of the Lord, make his paths straight.” Luke 3:4

 The Thang:

Mosey to playground for a round of the 12-Days of Christmas.

Each day’s gift along with each previous days’ gifts were given to the PAX by their “Q-Love”.  Some PAX occasionally burst into song as their enthusiasm grew.  Some were naughty (Zena) and stole the weinke half-way through the routine.  He should have been given penalty Burpees!

We made it through to the twelfth day but ran out of time on the way down before we got to the flutter kicks so not all the 12th day’s gifts were fully unpacked.

  • 12 Days of Christmas
  1. 30-second Plank (12 total)
  2. 2 Pullups (22 total)
  3. 3 Burpees (30 total)
  4. 4 American Hammers IC (36 total)
  5. 5 Crab Cakes IC (40 total)
  6. 6 Bobby Hurleys IC (42 total)
  7. 7 Dips IC (42 total)
  8. 8 Flutterkicks IC (40 total)
  9. 9 Lunges IC (36 total)
  10. 10 Merkins IC (30 total)
  11. 11 Imperial Walkers IC (22 total)
  12. 12 Star Jacks IC (12 total)

COT: prayers for Uptown Girl’s M and soon-expected daughter.  Prayers for Zena’s coworker who is seeking a relationship with God which has a lot to do with the Christmas season!


It was a beautiful 20 degrees this morning.  Today’s workout was inspired by the Advent Season.  The bible verse Matthew 6:33 came to me as we prepare our hearts to receive the miracle of God’s coming to dwell within each of us.  “Seek first God’s kingdom and righteousness and all these things will be given to you as well.”  This workout was designed to be as challenging, encouraging, and rewarding as this line of scripture.


Half imperial walkers with hand touching alternating legs, alternating leg lunges on bench, arm circles while high knee lifts, Abe Vogoda (slow at request of Zena mumble chatter), Grass Pickers, merkins hold at bottom.


The goal is to complete a workout routine for each letter of SEEK.

S – Supper 21’s 

20 merkins  followed by 1 big boy sit-up = 21,

19 merkins followed by 2 big boy sit-ups – 21

keep decreasing merkins to 1 and increasing sit-ups by 1.

234 merkins and ab exercises by the end of workout.   Added some variety to ab work with Freddie Mercury, American Hammers, Leg Raises, and Flutters.

rinse with 2 laps around the parking lot.

E – Escalator 

10 – Jump-Ups

20 – Burpees

30 – Human Chairs / Wall Sits.  Alternating 6 and 33 second counts across pax.

40 – Deep wide squats

50 – Lunge walks across parking lot.

Two laps rinse


Prayed for Beaker’s daughter in law who’s expecting his a baby as well as my wife Betsy. Thank God he answered my prayer as I was seeking for Q’s.  Beaker  on 12/13, Long Haul 12/20, and Zena 12/27.   Seek and you will find!  Don’t stop seeking and asking!




It will take more than 102 BURPEES to STRENGTHEN you

It was a balmy 35 degrees with a 11 mph wind so in other words it was better than cold.  In the cool of the morning it is easy to stay in the fartsack where it’s warm, nobody knows your name, and your weakness matters not.  The sun will rise or the rain will come down on the day.  Regardless every man requires STRENGTH to meet the day and all the challenges known and unknown.  Eventually we all face situations where we need STRENGTH beyond ourselves.  Yes,  said STRENGTH is available for those who believe and aren’t afraid to call on the name of the Lord.  This workout was designed to remind us where we can get this kind of strength 24/7, 365.  We look to Philippians 4-13:  I can do all things through Christ who strengthens me.  May this workout be a reminder and inspiration towards the STRENGTH that abides within our souls.


S – SSH, Squats, Sungods, Sweet Angels,  Swerkin (varying 4 or 13 reps each)

The Thang

T – The Dab – 10 burpees each minute for 5 minutes, followed by 1/4 mile run. Round 2, same thing but 4 minutes, 13 burpees per minute. Followed by another 1/4 mile run.

R – Rosalita, Rosalita Whips, Russian Dips, Rocky Balboa (4 to 13 reps each, 4 sets)

E – Empty Wheel Barrow  (4 Parking Spaces)

N – Non-Alternating Shoulder Tap x 4 – Noodling for Catfish x 13 (4 seconds per arm)

G –  End ( ideas include Goofballs, Gorilla Humpers, Greg Lougenis)

T – 1st of 4 letters left open intentionally for Divine inspiration

H – 2nd of 4 letters left open intentionally for Divine inspiration

E – 3rd of 4 letters left open intentionally for Divine inspiration

N – 4th  of 4 letters left open intentionally for Divine inspiration


CoRama = 4 / NoRama

P&P –  Thank God we have a choice to become better today than yesterday and we are surrounded by a group of High Impact Men who encourage us to go for it.  Thank you Beaker for your inspiration  to include scripture into our workouts.

The Devil made me do it.

Today’s lesson, gents, is don’t plan an outdoor workout with the expectation that Pennsyl-tuckey won’t drop 6 inches of snow on your workout space 3 days prior leaving you with a slushy instead of concrete.


SSH x 20 IC

Imperial Walkers x 20 IC

Abe Vigodas x 20 IC (Anyone know why this exercise got his name?)

Grass pickers x 20 IC (sort of in cadence right Coug?)

Monkey Humpers x 20 IC

Neck rolls

LB arm circles followed by BB arm circles


The Thang

The path to hell is paved with good intentions and usually starts with some rock music so we did as well.

Thunderstruck Merkins:

Using my crappy car stereo we played Thunderstruck by AC/DC holding plank until each time the word thunder was heard. At each thunder we went down for a merkin.

Downward trend continues with Indian run to the pavilion with sound off count 13 people’s chair for respite.

Witch’s tatas:

The ground was as cold as a witch’s tatas. So we got down on it and tried to keep ours similarly cold. All exercises low to the ground.

13 Low and slow Merkins.

Superman hold for sound off count 13

13 Dive bombers

Another round of people’ chair for respite, followed by sound off count 13 low plank hold.

Contiuned our downward spiral with Toy soldier march to the picnic pavilion.

The Beast

6-6-6. 6 exercises 6 reps 6 sets.

Bear crawl from pavilion to next one with 6 low squats. Rinse and repeat 6 times.

Next was Duck walk to the pavilion with 6 WWII’s. Rinse and repeat 6 times.

You get the point so we continued with crab walk/Carolina dry docks, horse walk/Freddy Mercury, bunny hop/wide Merkins, and finished with the beast of beasts Tim Tebows/burpees.

Slog back to the cars.


Named our FNG. Welcome Candyland!

There’s a Hill?

October 12, cool, dry, and a little windy

Disclaimer verbally accepted by all.

Warm up:  neck rolls, trunk rolls, arm circles, huggy bears, SSH, grass pickers, abe Vigodas, Merkins, calf stretch, Peter Parkers, mountain climbers, stretch OYO.  Mosey to corner of parking lot with cement blocks.

The Thang: Cement block options: half, heavy, and/or Heavy as Hell! Guess which weight was left for the Q.  Workout started with 5 man makers, followed by 20 curls, 20 shoulder presses, 20 calf raises, 20 hops, and 15 skull crushers, and finally by holding the blocks in front for a count of 10.  Mosey to pull-up station.

Pull -ups: 3 reps of 3  interspersed with SSH, squats, and low plank.  Mosey to hill.

Hill: yes, there’s a hill.  PAX completed three 30-30-30’s up the hill.  Mosey back to blocks for another round of The Thang.

Mary w/mats: at shovel flag – stretching while Q shared some cowboy wisdom. Dealers choice – flutter kicks, LBC’s, windshield wipers, WWI, ball slappers, toe touches, crunchy frogs.

COT – cor, NOR, naming of FNG, announcements, prayer requests.

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 .

Tractor Tire Trial

Warmup, 10 sun gods in cadence, short mosey, 10 shoulder taps in cadence, short mosey, 4 x stair run, short mosey, 10 merkins in cadence, short mosey, side strattle hops countdown 5 to 1, high knees halfway down parking lot, 20 crab cakes in cadence, ass kickers to end of the parking lot.

THE THANG: Partner up in groups, take turns rolling tractor tires up parking lot 2 parking rows at a time, alternating groupies do air squats, sideways hops, karaoke, at the end of the parking lot, rotate in tire flipping at the end of the parking lot with bear crawls, lunges.

Round of Mary

Count off… Namerama

Prayer requests and praises