The Max Multiplyer

38, windy as heck

9 brave souls ventured into the blustery December morning and pushed themselves

and each other.

treehugger announced it was 530 and off we went for a run the length of the parking lot

and back x 2…

off for a mosey down to playground…

-disclosure given while holding plank for 2 min…

the thang, Part 1:  Master Multiplyer

everyone does pushups to failure, proper form.

whatever your rep count, you will now do 4 times that amount in sets to

failure…with ab work for a break between sets.

Part 2: sprinters Choice:

pax picks ab workout that all do together, then main workout while one Pax runs…when runner returns he picks the ab then main workout…

ABS done (2 min duration)

ww1s, feet on fence Derkin plank, bicycles, dr ws

main exercises done:

burpees, lunges, squats, air presses, dips

mosey back


Friday Burner at The Pond

38, clear, stars were out..”The heavens declare the glory of GOD”

7 pax plus 1 FNG…almost a naked post but Mcbeal flew in a few minutes into X jacks


ssh, x jacks, ATMs…lined up on edge of parking lot:  high knees length of lot, butt kickers back, karaoke across, 85 per cent sprint back.

-mosey to pullup bar for “morning call”: pull-ups and merkins…with some abs thrown in

-mosey to bandshell/ stage for boxjumps/ dips x 20

-mosey to basketball court for Dora:

Pax 1: run to foul, touch, back to baseline, touch, to half court, touch, back, touch…etc.

Pax 2: worked on burpees x 75 (flapjack when pax 1 returns)

break for dr ws

Round 2

Pax 1: bear crawl across width of court, crawl bear back

Pax 2: working on 250 squats

mosey back to start



Sprinters Choice

Treehugger stepped up to Q and in true form announced a counting free, cadence less, creative workout. Much mumble chatter involving back abs as well as 2 startling confessions by tree hugger that he likes body builders more than burpees and he doesn’t eat candy anymore.

-quick disclosure, skip warmups with mosey to the runners loop, explained “sprinters choice” en route

-All pax ran one lap around fitness track

-each additional round the sprinter (oldest to youngest) picks the ab workout that all PAX do together, then the body weight exercise that everyone does while sprinter runs….did 2 rounds thru….

exercises/ ab workouts included ( in no particular order) :

burpees, merkins, ww1s, big boys, lunge walk, bear crawl, ab alphabet, merkins, 6 inches, standing American hammers, crab walk, body builders, super mans with abducters (“back abs”), bicycles, dips, box jumps, holding plank for 2 minutes


annoumcements: Black Friday convergence at The Pond 7-8

Indian Summer

Mcbeal is back!  After a long hiatus our long lost brother has returned, likely tired of the daily Treehugger ribbing and psychological abuse.  Another unseasonably warm morning, YHC fighting a bit of a cold but not going to waste a great morning staying in bed.



warmarama:  SSH, Moroccan night clubs, mh’s, mountain climbers

-mosey to pullup bars for a morning call

-over to pavilion for jumpsquats, dips, v sits

-bear crawl out to tree, 15 burpees, crab walk back

-back in pavilion for derkins, lunges

-bear crawl over to bathroom building for

peoples chair/ bttw/ donkey kicks

-broad jumps back to pavilion

we had a pax feel light headed…stopped at this point and Slowbear ran

back to truck to grab some water

-back to flag (no flag today) for


bogey out

1776, Lehigh Valley

The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality!

The Thang

Celebrate our nation’s birthday by tackling a very special challenge:

1776 yard run (1.01 miles)

100 Merkins

100 Overhead Claps

100 LBCs

100 Dips

100 Moroccan Nightclubs

100 Leg Scissors

100 Pullups

100 Stepups

100 Squats

100 American Hammers

100 Mountain Climbers

100 Plank Shoulder Taps

100 Plank Jacks

100 High Knees

Finisher: 100 Yard Bear Crawl to the Shovel Flag (GO USA) and complete 76 Burpees!

Achieve PATRIOT status by splitting the list with one fellow PAX. Both do full bear crawl before sharing the final burpees.

Achieve AMERICAN EAGLE status by going solo!

Challenge commences at 0600 sharp at The Swamp in Macungie Memorial Park.

Test your strength and show your loyalty to your country, surrounded by the fellowship of F3!

Do you have what it takes?



** NOTE: The tags were added to this post for administrative purposes.