On the day prior to the workout the texts rolled across Neon’s cell from the Site Q and other F3 big wigs with excused absences for the following day’s workout. The only one without a doctor’s note was Neon.
Despite the holiday weekend and turkey hangovers, 9 posted to the Hive looking for a stinging workout.
After the shovel flag was set and disclaimer issued the PAX got to it.
Mosey to the ball field for multiple laps, shuffling, running backwards, and high kneeing around the diamond. The PAX circled up around the pitcher’s mound for standard fare of the warmup variety: arm circles, sun gods, monkey humpers, plank jacks, Peter Parkers.
Boo-boo volunteered to lead the 0.0 and recruited his big brother.
The rest swarmed after Neon to the pavilion
Its was a bit chilly so Neon had compassion for his PAX and made sure they kept warm with a pull-up / burpee ladder. 10 pull-ups and 1 burpees, then 9 pull-ups and 2 burpees until pull-ups reduced to 1 and burpees increased to 10. The PAX took turns in leading a leg stinging set between the pulls and burpees.
Mosey to the building with a line up on the outer wall for people’s chair, balls to the wall and donkey kick. Mosey!
PAX huddled up on the edge of the football field for another ladder exercise – 10 crab cakes, a bear crawl up the hill and 1 dry dock. 10 sets were done followed by a mosey back to the shovel flag where they was a dealer’s choice of abs.
Announcements: Upcoming workouts and Dec 6 and Dec 13 at Allentown Rescue Missions
This morning 10 men gathered to honor our nation’s veterans with our attempt a “The Murph.”
It goes like this ….
1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
Our modification was to attempt this by breaking it into fourths …
Run 1 lap (1/2 mile)
10 pull ups, 20 push ups, 30 squats
10 pull ups, 20 push ups, 30 squats
5 pull ups, 10 push ups, 15 squats
We repeated this four times and then finished with 2 laps for the last mile.
Upon completion and returning to the shovel flag we talked about what a veteran is and we wanted to pay tribute to a veteran in our lives by conducting a “Veteran Name-A-Rama.”
Each PAX said the service members name followed by the branch of service. The PAX repeated the branch of service. Below are the men we honored followed by a video.
Ronald Miller – Army
Ray Sewicki – Army
John Cressman – Marines
Terry Conrad – Navy
Roger Spear – Army
Luke Tolson – Marines
Andrew Boulah – Marines
Paul Billman – Air Force
Raymond Houtz – Army
Thomas Grubb – Army
We also introduced the F3 Lehigh Valley Hall Of Fame log. The PAX passed it around and admired God’s creation that will one day don their names. Can’t wait to engrave the first name on that log.
We also brought out the ruck sack and weight plate to honor Big Wheel, a PAX from F3 Houston that ultimately succumbed to a heart attack. The ruck and plate were auctioned off and Flame was the winner. This ruck and plate will see many miles around the Lehigh Valley and beyond. More to come …
Prayers for Sensei’s son Jackson after contracting Lyme disease. He is doing better now. prayers for the Snyder family after the recent birth of twins. Praise for Tiny Bubbles son who is celebrating 90 days clean and sober and prayers he continues on the right path. Prayers for Flame’s mother in law who is in Thailand on a mission trip to save women and girls from sex trade.
During the prayer I reminded the PAX of the workout we just did and pointed out that Lt. Murphy did this workout on a regular basis. The important part is that he did not do the workout for himself, he did it for others. He prepared himself on a daily basis to fight against the evil in this world and he paid the ultimate sacrifice only after placing others ahead of himself. I call this Living Third and Lt Murphy is a great example of what that means.
Mosey another 1/2 mile or so to Rodale Trails for …
House of Cards
Each PAX picked a card from the pinochle deck. The card values represent the reps and the suit represented the exercise.
9 = 9, 10 = 10, Jack = 11, Queen = 12, King = 13, Ace = 20, Game instruction card = Dealers Choice
Hearts = Merkins, Diamonds = Burpees, Spades = Squats, Clubs = Big Boy Sit-ups
We started with a ton of Merkins and then moved into the Burpee phase with only one set of Squats and no Big Boy Sit-ups.
Mosey to another location about 1/3 mile down a shady path for round 2 of house of cards. Same deal with unused cards. This round some of the clubs showed up however, there were a ton of burpees in both rounds with which came accusations of a stacked deck to which YHC said “tough s#!^”, errrrr sorry?
After the second round we conducted a “Last Man Mosey” back to the shovel flag.
We started the mosey as a group running at your own pace.
The fastest man picked a spot to turn around and run back to the six.
All other PAX also turned around at the spot to run back to the six.
This continued until about 1/4 mile left.
Finish with a sprint to the shovel flag
We ended with some big boy yoga to stretch out the muscles and joints used in all the running. We finished with 2.1 miles.
Sign up for the Faith Men’s Night, email this morning.
Luigi’s family and Drop Box’s family in Puerto Rico and Flames friends in Saint Thomas dealing with the destruction left by recent hurricanes.
Papa Bear’s co-workers health after a diagnosis of cancer.
Proud Papa: Detention’s son-in-law, James
F3 Name: Lucky
Check out “House of Cards” on Relive!
Round 1 Part 1 (baseball field) Partner-up 200 push-ups total, one person does push-ups until partner makes his way around the bases carrying bucket of stone, two plates (25s, 35s, or 45s), or single or double sandbag. Part 2: repeat the same with 200 squats.
Round 2: run to playground, then partner-up in groups of 3 to do pull-up/burpee ladder (one person in group does 1 pull-up other do 1 burpee then switch until everyone does one, and the progress to 2 each and so forth to 10 or 10 minutes whatever comes first.
Round 3 part 1: run to football field partner-up; then one person starts with Spider-Man crawls to the 50 yard line while partner does 10 mile kicks; once partner does 10 he switches with his partner and partner does mule kicks until the 50 yard line is reached. Part 2: crab walk to end zone while partner does 10 high jumps repeat back and forth in same progression as above. Part 3: ape crawls to 50 yard line while partner does 20 sit-ups repeat same progression back and forth, Part 4 bear crawl/hold plank for 30 sec.
Finish last 5 min. with circle up of various abs exercises (each person calls one out for 10 count with or without cadence)