Trojan Beat Down

THURSDAY – AUGUST 3, 2017QIC:  Uptown Girl



Rumor into the gloom was a FNG from Lancaster.   It seems like the Art of Manilness Podcast that Dread and OBT did is having just as much impact on our PAX growth as our very own Dr. Seuss!!!  The Doc. shows up every workout with another FNG.  Great job Seuss.  We need more Seuss’s!  Thing 1 and Thing 2’s.  Keep up the good work gents.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.


Mosey to volleyball court.  Circle up. Sun Gods, Grass Pickers, Abe Vogoda, , SSH, Hillbillies, Mountain Climbers, Merkins, and maybe some more stuff like robots.  Also did series of agility work like high knee, kick butt, Karoke, suffle, back pedal, sprint.


Part 1 –  Burpee Mile – Pax runs as fast as they can for .25 mile around circle.  Pax does 12 Burpees when Q calls out Burpee

Part 2 – Hindenburg BLIMPS on Basketball Court.  At each corner do exercise below. After each lap, it starts a new round.

Round 1 = 10 Burpees

Round 2 = 20 lunges

Round 3 =  30 Imperial Walkers

Round 4 =   40 Merkins

Round 5 =   50 Plank Jacks

       Round 6 = 80 Side Straddle Hops

Part 3 – Mosey back to the Pavilion for a little medley – Dips, Leg Raises, Dolly, Freddie Mercury.


American Hammer and  Crunchy Frogs!


Count-O-Rama: 7

Name-O-Rama: C-Sharp (Frank Dod) and Blueprint (Scott Gold)

Prayers & Praises:  We ask for God’s blessing over:

  1. F3 Manniversary Mission
  2. Expansion of F3 Lehigh Valley
  3. Uptown’s two week trip to Las Vegas
  4. Neon’s friends and family affected by events in Venezuela
  5. C-Sharp move from Lancaster to Philly
  6. Columbia’s wife (PP) and new baby girl Emanuala.

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