The Test III


The PAX descended on The Bee Hive full of whatever they ate for dinner last night. Some were still asleep. YHC came prepared for battle. The battle was not against the PAX or the weather. The foe was not the snow or the slight wind. The enemy was … myself. I brought with me a bad attitude to The Bee Hive. That attitude was quickly put in check when Dropbox showed up even though he has a torn meniscus and is getting surgery on Tuesday, prayers up. This reminded me that no matter how I felt it could be worse. Dropbox will have his surgery and recover to make a triumphant Kotter return to The Gloom soon.

Check yo ‘tude at the door!


The Test

The PAX partnered up (Flame was odd man out). 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.

  • Squats
  • Merkins
  • Burpees
  • Sit-ups
  • Pull-ups
  • 1 mile run

The mile run was not completed due to icy conditions. Here are the results:


PFT Results - 03/26/2017

F3 NameMerkinsSquatsBurpeesSit-upsPull-upsMile
Uptown Girl66843360202.12
Boo Boo5678214225

Strength, Speed, Power, & Pain

Dynamic Warm-up


Jog to pavilion

  1.  Pull-ups max reps followed by box jumps-20 reps
  2. Pull-ups max reps followed by step-ups 20 (4 count)
  3. Chin-ups max reps followed by single leg pistol squats (10 each leg)
  4. Pull-ups any variety max reps followed by lateral jumps over partner holding plank hand plank position.  Each left right jump equals one rep

Speed/High Intensity

Jog to football field

  1. Sprint from corner of football field to other corner (about 120+ yards), jog to other corner, sprint again to far corner (120+ yards), then jog back. Finish with 30 push-ups.
  2. Repeat sprint/jog sequence/30 sit-ups
  3. Repeat sprint jog sequence /30 squats
  4. Repeat sprint jog sequence/plank hold count of ten per each pax member (around 100 seconds)

Animal Strength

Start at goal line go to 50 yard line (50 yards) complete the following:

  • bear crawls
  • side-ways bear crawls
  • forward crabwalks
  • backwards crabwalks
  • ape traverse left
  • ape traverse right

Core Strength

Completed the following exercises for a count of 10 by each pax member around 120 count:

  • hand plank
  • opposite leg and arm extended w/other knee/ hand on ground
  •  side plank w/switch at halfway
  • table plank
  • superman for halfway/ banana hold for second half
  • elbow plank finish

Merkin Mile


4 PAX posted to the Trojan workout on a clear crisp Pearl Harbor Day morning.  YHC, being off routine due to a full F3 agenda the prior evening, forgot his sweatshirt and so was anxious to get moving to stave off the chill.

A disclaimer was delivered and the PAX jumped into the workout.


SSH, Arm Circles, Huggy Bears, Abe Vigoda, Hillbillies, Plank Jacks, High Knees

The Thang:

The PAX commenced with a Merkin Mile (20 Merkins each ¼ mile).  Mumble chatter ranged from the Allentown Rescue Mission event to the etiology of F3 terms not appropriate for public disclosure…

We arrived at the volley ball court for a round of Elevens which included Crab Cakes, Prisoner Squats, and assorted crawls and walks across the court – 10 Crab Cakes, cross the court to complete 1 Prisoner Squat, return across the court by the same means to ladder to 1 Crab Cake/10 Squats.  The court crossings included Bear Crawl, Duck Walk, backward and forward Crab Walks, Broad Jumps, Inch Worm, Ape Walk, Crawl Bear, Lunges, and Carioca.

The Thang concluded with a mosey to the pavilion for 20 Dips.


American Hammer, Plank with a Twist, Lower Belly Crunch, WWI Sit Up


Count-a-rama and Name-a-rama

Announcements and Prayer: 16-Dec workout at the Beehive will include a fitness assessment; prayer for a successful surgery/recovery for Uptown’s father-in-law and for the men at the Allentown Rescue Mission and the staff who serve them.

Spring Training

It was a mild December day with temps akin to those in spring for some heavy breathing on the baseball diamond. The matutinal activities commenced with a mosey through parking down to baseball field.

Side straddle hops, lunges, squats, goofballs, arm circles, Spiderman Merkins, monkey Humpers galore
The Thang
Partner up for three innings!
Inning one: partner runs around the bases while other partner at home does Burpee’s for a team cumulative of 50
Inning two: Running and a cumulative of 80 Carolina Dry docks
Inning three: bear crawl to first and onto second, then crab walk to third and home
Circle up for a round of legs led by each of the pax
Mosey to jungle gym
Max out pull ups, Mountain climbers, max out assisted pull-ups
Mosey back to shovel flag for a round of glorious mary

Count-o-rama / Name-o-rama: 6

Announcements & Prayers: Upcoming workouts, Allentown Rescue Mission 12/6/17 and prayers for Uptown Girl step father who is undergoing survey 12/7

COT: 6:15AM

Here Be Dragons



6 PAX + 1 FNG posted for a clear and moonlit workout on this last day of daylight savings time. We’re looking forward to brighter workouts in the near future!

Warm-a-rama: Arm circles, Huggy Bears, Abe Vigoda, Smurf Jacks, Hillbillies, Monkey Humpers, Plank Jacks, Peter Parkers

Part of the mission of F3 is to invigorate male community leadership. In order to better lead we must first lead ourselves, which includes fighting three different tendencies, characterized by a 3-headed dragon. So, these dragons were introduced throughout the workout…

The Thang:

  • Moseyed to the long building were we commenced with Ascending Testicles (Derkins at 15 and 45 degrees and then full BTTW) followed by a Dirty Hookup (plank facing wall: 1. R hand on wall, 2. L hand on wall, 3. R hand to ground, 4. L hand to ground). We then settled into a comfortable People’s Chair to hear about our first dragon…

The Dragon of Doubt tells lies & half truths; it has us believing we are trapped in our situations and defeated; ultimately it has us second-guessing God’s goodness. We fight this dragon with Truth.

  • Moseyed to the football field and learned about the second dragon…

The Dragon of Apathy lulls us to sleep. “The only thing necessary for the triumph of evil is for good men to do nothing.” We fight this dragon with intentionality; go on offensive.

  • So, we shook off any sleepiness with a rousing round of Red Barchetta (ran to specified yard line, did exercise, ran back to start point and planked for Six: 100 yard/100 SSH; 75 yard/75 Mountain Climber; 50 yard/50 LBC; 25 yard/25 Merkin; 10 yard/10 Burpee). We completed this event with an extra credit challenge of doing a Staggered Merkin Crawl from the 10-yard line back to start.
  • Moseyed to a pavilion for a modified Morning Call (all but 1 PAX in Dip position; 1 PAX called out 5 Pull-ups; PAX did a Dip for each Pull-up; stayed in Dip until all called 5 Pull-ups)
  • Moseyed to the baseball field and learned about the last dragon…

The Dragon of Lust gives us false promises of fulfillment from our selfish desire for sex, power, fame, or fortune. We fight this dragon with sacrificial love.

  • Round of Global Warming with Dealer’s Choice thrown in (Al Gore position while shuffle in circle; call out exercise – T pushups, Bobby Hurley, Log rolls, and maybe some other exercises I can’t remember…)
  • We completed our Thang with Plank Hurdles across the baseball field back to the shovel flag: 2 groups of 3-4 PAX; 1st sprint 10 yard/plank, 2nd sprint/hurdle 20 yard/plank, etc. Last in line alternated groups to keep the progress fairly even.

All arrived safely back at the shovel flag without tripping over planked PAX and falling on their face.

With this being YHC’s first Q at the Bee Hive which is 15 minutes longer than the Trojan, not quite enough material was planned so we had some extra time for Mary…

Mary: Starfish Crunch, LBCs, James Bonds, Shoulder Taps, Best Stretch Ever, and some other exercises I also forgot.

COT: Flame will Q next week’s Veteran’s Day workout, Opportunity to serve on 13-Nov moving boxes for Operation Christmas Child, plans will be made for F3 to serve 2 meals between Thanksgiving and Christmas at the Allentown Rescue Mission.

And last, but certainly not least, we welcomed our FNG, brought by Neon, into F3 and gave him the moniker, Elsa. He now joins the elite company of some of our other gender-confused but proud PAX.