Sept 26 at the Swamp

September 26, 2017 at the Swamp, voted “best AO in town!”
Yes, we actually worked out 9/26 and here’s the BB to prove it:
Mosey and warm up
plank jacks, sun gods, side straddle hops, goof balls
Mosey — The THANG!
jump squats, incline merkins, alternate feet on bench, decline merkins, staggered merkins, scissor kicks, star jacks…mosey
Mike Tysons, donkey kicks, peoples chair, balls to the wall…mosey
Maxout pull ups and max out back press
Partner up; one in and one out and back
Run up and back; 50 total crabcakes
Run up and back; 50 total drydocks
COT; 6:15 AM

Lead by Example

Saturday, September 16, 2017 QIC – Uptown Girl

YHC has an bum ankle; therefore is Q’ing 0.0 workout. Neon leading the regular boot camp Q.

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.


Arm Circles, Robots, Abe Vogoda, Grass Pickers, Monkey Humpers, Hill Billies. Followed by an rotational Q warm-up to finish. SSH, Alternating Shoulder Tap, Greatest Stretch Ever, Peter Parker, Swimmers, Heisman Lunges.

The THANG: 0.0

MOSEY – Two Pax carry 40lb salt bag doing trunk twists and overhead presses. Rest of PAX walk with high knees, lunges, high knees.

Ascending Curb Craw- 1 to 13
Burp Back Mountain – walk up hill backwards, walk forward. Partner Burpees. (5 rounds)
Hold Plank – 10 count – 3 position – 1 arm
Bleacher Dips – x 25
Army Crawl from sideline to midfield
Crab Walk from midfield to sideline
Step up Bleachers – IC – 10 count
Mosey to Shovel Flag with Sand Bags

Joined the Bootcamp PAX for Plank Railroad. Circle Up for Toss the Ball Big Boy Sit-ups.


Countarama – 11

Capone stepped up to take Site Q responsibility for Bee Hive and Uptown taking Site Q responsibility for Trojan. Flame taking on responsibility of launching F3 Wetsone Leadership training. Dail-up taking Q next Saturday. Tiny Bubbles taking Q the following Saturday. Flame taking Q the 3rd Saturday. Checkmate taking Tuesday Q. Beaker Taking Thursday Q. Great Job Men


August 5, 2017

Introduction: Disclaimer – F3 is always outdoors, rotationally led, men only, ends with a circle of trust, and each man is responsible for his own workout, so the exercises may be modified as needed.

Warm-O-Rama: Modified shuttle with jogging, high knees, butt-kickers, “open/close the gate” side shuffle, carioca, bending, jumping and backwards jogging and sprinting.  PAX then moseyed to park outbuilding for two sets of descending planks held for a 10 count. BTTW sets were interrupted by the most ridiculous Indian run ever.  PAX performed a line of inch worm exercises while the Six duck-walked to the front. It quacked me up ( I should have shot a video).

This was followed by exercises in cadence including: Abe Vigodas, side straddle hops, seal jacks, American hammers, plank punches, mountain climbers, Peter Parkers, cobra, superman stretch, and some crazy back-twisting yoga pose that defied the laws of physics.

The Thang: “Treasure Hunt” Q referenced Matt 6:19-21, “. . . where your treasure is there your heart will be also.” Q encouraged PAX to add some treasure to their chests, literally and figuratively by exercising and memorizing the inspirational/ motivational quotes found in the treasure chest at one end of the field.  Much to the chagrin of the passing train that attempted to obfuscate all instructions, Q explained the cross-field partner exercises which were also printed on folding chairs at each end of the field.  Cross-field exercises one way included: bear crawl, crab walk, hopping, lunges, backward jogging, imperial walkers, and Frankensteins. Opposite cross-field exercise was 30-30-30, ie. jogging, running, sprinting.  Exercises at the opposite end of the field from the treasure chest were Burpees, Merkins, LBC’s, star jacks, reverse crunches, and squats.

PAX then moseyed back to shovel flag for CoT.
CoT: count-o-rama, name-o-rama, naming of FNG, announcements and prayer requests.

Chicken Wisdom: “A truly rich man is one whose children runs into his arms when his hands are empty.” “Life is about impact, not income.” “Most men are not living their dreams because they are living their fears.” “If you want to build yourself up, build somebody else up first.” “You cannot cross an ocean without first losing sight of the shore.” “The two most important days of your life are the day you were born and the day you figure out why.” “The will to act is primary, the rest is mere tenacity.” “There are no traffic jams along the extra mile.” “It does not matter how slowly you go as long as you do not stop.” Joshua 1:9, Hebrews 12:1, Philippians 4:13, and Isaiah 40:31.


Workout date: 08/01/2017

Theme verse: “Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind” Romans 12:2.  After the disclaimer, Q quoted this verse to PAX who were then assigned a portion of Philippians 4:8 to recite during the warm-up in order to orient their minds towards things that the apostle Paul says bring peace of mind.

Warm-O-Rama: PAX began with simplified Beckenbauer warm-up consisting of jogging, shuffling, skipping, bending, jumping, high knees, butt kickers, backwards jogging and sprinting back and forth across the parking lot.  At each end of the lot, PAX recited their portion of Philippians 4:8.

This was followed by cadence exercises including: Vigodas (Windmills), side-straddle-hops (jumping jacks), seal jacks, American hammers, Alabama ass kickers, mountain climbers, Peter Parkers, shoulder taps, plank punches, and superman stretches.

The Thang: PAX moseyed to the picnic pavilion of pain for a station workout called “Dr. Seuss’s basement” or “AAA” (abs, arms, and aerobics).  Abs exercises consisted of six inches side-to-side, the ab slide, and LBC’s. Arms exercises consisted of dips, pull-ups, chin-ups, and Merkins (push-ups). Aerobic stations included suicides with burpees, jump rope, and a punching bag.

After a few unsuccessful attempts to hang the bag, bag was attached securely to the pavilion rafters and PAX were serenaded by the pounding beat of gloves to vinyl and music in the background.

CoT: Count-O-Rama, Name-O-Rama, then Q and PAX reiterated the importance of Phil 4:8 – “Finally brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable, if anything is excellent or praiseworthy think about such things.” Q prayed for shared requests.

Chicken Wisdom: “Laugh frankly and timely
If you love your heart and mind,
Work and exercise necessarily
If you love your brain and body.” – Muzahidul Reza


Under Pressure

Sat. July 22, 2017

Welcome:  Fitness, Fellowship, Faith.   Free, All Men, Outside, Rotationally Led, COT


Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves.

Mumble Chatter:  Under Pressure- clamps apply pressure to hold wood under pressure, amazing power to line up, 3rd hand, what do we do when the pressures of life squeeze us?  Run from God and do things our own way, or run to God and ask for his help and strength.

Shoulder Taps in cadence.

Side shuffle mosey to near bull pens:

Circle Up- Large.  Piece of Resistance : hold squat with bar out.  1 PAX bar down, shuffles around circle pushing down on bars of other PAX, next PAX goes.

Trunk Twist in cadence.

Straight leg march mosey to hill by 3rd base:

Legs up hill: Canoes in cadence, big boy sit ups in cadence

Regular mosey to Pavilion:

2 minute drill: 30 second hang, 30 second shoulder presses, 30 seconds arm curls, 30 seconds shoulder shrugs

Backwards mosey to sand volleyball:

1-legged dead lifts in cadence 10 each leg, squat jumps up count 15 to 1, skewed merkins over bar in cadence, switch, flutter kicks while holding bar count 15 to 1.

Bar line sprint to Soccer Board:

2 minute drill: Jump Taps 30 sec, Arm Curls 30 sec, Popeys 30 sec, Rollups 30 sec.

Careoke mosey to pavilion:

10 pullups, bicycles in cadence, side planks with bar, switch, AYG to the shovel flag.

Cool down stretch, share, announcements, FNG’s, counterama, namerama, COT, 2nd F?