Bears….Bats…Battlestar Galactica!

Workout Date: [08/04/17]


Okay well there weren’t many bats, and definitely no Battlestar Galactica, but there was plenty of Bear Crawls, Crawlbears and I love to use an Office reference whenever humanly possible.

Another unseasonably cool August day in the early gloom of Fleetwood PA and four PAX showed up to better themselves and spur on their brothers by springing forth from their fartsacks to tackle the challenge that awaited them.

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. (I said something sort of like this…)


Arm Circles OYO, Grass Pickers OYO, Side-Straddle Burpees (5 SSH IC/ 2 burpees x 5 reps)

mosey ’round track and meet up at upper ball field (closest to main entrance)….for

The THANG Part 1:    The Cycle

From home plate, bear crawl to 1st base, 3 burpees, crawl bear back to home From home plate, bear crawl around the bases to 2nd base, 6 burpees, crawl bear back to home From home plate, bear crawl around the bases to third base, 9 burpees, crawl bear back to home From home plate, bear crawl around the bases to home plate.

The Crawlbears were partically brutal.  Moseyed to lower fitness loop near creek for..

Part 2:  The Cooper

1 lap around track. 10 burpees, 10 Squats, then 10 Merkins. Lap around track. Then 9,9, 9 of same. Count down to 1. Gets pretty brutal when you get to around 5.   YHC called a break for ABS to catch our breath together once the lead man (treehugger) completed fifth lap cycle.  Decided to do 2 more rounds of 3’s for everyone.   moseyed to shovel flag for ABS…


COR, NOR, Announcements:  still strongly considering adding Monday workout at Kutztown University (The Fountain)

Great workout men, I am always blown away by you guys!

Bogey Out

4 corners in Fleetwood

Workout Date: [08/02/17]


When YHC rolled in at five till there were four other PAX stretching, chatting, and readying their beastly bodies for some early morning craziness.


SSH x 20 IC (pretty standard…then YCH went off the rails a bit and got creative with by introducing 4x4s)  4x4s are comprised of arms in the air, followed by dropping to plank position for 4 merkins, then immediately followed by 4 count mountain climbers in cadence, then back up to standing and arms raised to complete rep.  YHC did not spend ample time developing a sensible cadence count so the exercise devolved to a confusing and unrepeatable progression of random reps and confused PAX.  YHC had to call it when I became winded shouting out the nonsensical rep count…….Mosey to band shell

for 20/ 20s  ( 20 jump ups and 20 dips) repeato x 2

mosey to upper baseball field (by main entrance) for 4 corners escalator:

home plate:     10 merkins…bear crawl to first base

first base:         10 merkins +  20 squats….crab walk to second base

second base:    10 merkins +  20 squats +  30 plank jacks…..lunge walk to third base

third base:        10 merkins + 20 squats +  30 plank jacks + 40 WW1 situps….backward run                                 to home plate

home plate:    repeat third base exercises to begin de-escalation process…bear crawl to                              first

first base:       drop situps from rotation…crab walk to second:  drop plank jacks from                                    rotation…lunge walk to third:  merkins only, backwards run home

mosey to bathroom building for human donkey (peoples chair/ balls to wall) mosey

to pullup bars for pullups/ pushup circle…mosey to shovel flag for Mary (dealer’s choice

announcements:  talked about adding AO/ workout on Mondays at Kutztown University


Bogey Out




True Gloom in all its glory!

Six brave men cut through the thick fog to rendezvous at “The Pond” We partnered up to ensure no soul was lost in the gloom

The Warmup:


Sun gods

Grass Pickers

Mountain Climbers

Plank Jacks

The Thang: Partner Dora 1 2 3 100 Merkins, 200 Squats, 300 LBCs

P1- run across the field, burpee and return

P2- do the exercise flapjack


Dominoes- PAX line up planks with left hand high, starting at one end, first PAX rotates to regular plank position for X 10 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Return back, Left Arm up.

PAX lined up in People’s chair, Domino down the line -5 Mike Tysons, return back with 5 Mike Tysons


Mosey to the monkey bars:

Two PAX on the bars doing 10 pull ups while remaining PAX burpee OYO, rotate. Second round with 10 leg ups


Quick round robin of MoM while each PAX took a turn reading the following verse:

Ephesians 4:29

 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.



9/4 Manniversary: Special F3 Workout at the Allentown Hope Rescue Mission. Uptown Girl sent out a signup email. Please sign up if you plan to attend.



Bogey, Tree Hugger, Vector, Rough Rider, Tool Box & Demo


COT & Prayers:

We thanked our Father for this glorious day and prayed that the children who attended FBC’s VBS would feel his love and continue on a path to follow and serve.


DEMO Out!                 Great work MEN!