49er

Date: August 31st, 2017

Qic: Flame

PAX: Drop Box, Luigi, Checkmate, Popeye, Buckeye, Thundercat, Uptown Girl, Flame

On this glorious morning we are to attempt the 49er, which should be called the 343er … you’ll understand.

Mosey 1/2 mile to the warm-o-rama location then:

Moroccan night Club, Abe Vagoda, Monkey Humpers, Arm Cirlcles, Huggie Bears, Merkins

Mosey 1/2 mile to the playground for the “Main Thang”

Seven exercises, Seven reps each, and Seven rounds.

Burpees

Pull ups

Merkins

Overhead arm claps

Squats

Lunges

Air Squared

The first round was attempted by each PAX rotating form one station tot he next. After round 1 it was obviously better to complete all exercises together.

The #mumblechatter was strong with this one. It seems I lied to one of the PAX and told him this was going to be easy. It did seem easy on paper. Ohh well.

After completion we moseyed to the shovel flag for 8 Minutes of Mary.

COT

While there were complaints about the strength of my weinkie I believe all the PAX enjoyed it a little bit.

Announcements: Manniversary (f3lehighvalley.com/manniversary), T shirt order (https://f3lehighvalley.com/2017/08/23/shirt-orders/)

Prayers for all the people effected by the hurricane in Houston and the surrounding area. All of those volunteering their time, energy and money. prayers especially for those who lost loved ones in the flooding and devastation. God send provision to them.

Flame out …

Trojan back blast.

Date: 7/27/17

Q..Drop Box

Warm up.

1. Mosey

2. 20 Side straddle hops in cadence

3. 20 Abe Vagotas in cadence

4. Arm circles

5. Hugging bears

6. 20 Merkins in cadence

7. 20 Mountain climbers in cadence

8. 20 Big Boy sit ups OYO

The Thang

50 yard sprint 10 Burpees, ssh for the six. 50 yards back ,5 Burpees ,SSH for the six.

Mosey to the basketball court for Ascending Curb Crawl.

Bear crawl to each side of the basketball courts starting with one merkin continuing a bear crawl to each side while increasing the murkins until we reached 13 merkins.

Mosey through the trail back to the parking lot for a 2+2 workout.

we partnered up, one pax jumped rope while his teammate performed Burpees for 2 minutes. Pancaked then repeated with jumping rope switching the workout to merkins

performed three  sets of abs and finished with countarama, introducing 2 new FNGs for a total of 10 at the Trojan.

Bustin’ Stones at the Swamp

 

The boys kicked off promptly at 5:30 AM, were ‘disclaimed’ and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in weight during the course of the workout. They also happen to be leftovers from Neon’s neighbor’s patio project (he won’t miss them).

Warm-o-rama

The boys kicked off promptly at 5:30 AM, were ‘disclaimed’ and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in weight during the course of the workout. They also happen to be leftovers from Neon’s neighbor’s patio project (he won’t miss them).

The PAX mosied half way around

The boys kicked off promptly at 5:30 AM, were ‘disclaimed’ and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in weight during the course of the workout. They also happen to be leftovers from Neon’s neighbor’s patio project (he won’t miss them).

The PAX moseyed half way around the circle, pavers in tow, for a warm-up of the standard variety: Abe Vagodas, arm circles, Peter Parkers, and probably one or two other things.

The THANG:

Upon the warm-up completion, in blew Hurricane, and the PAX moseyed back with some walking lunges to the shovel flag and present Hurricane with a set of rocks.

The PAX banged out 10 burpees with pavers in hand followed by three sets of partner drills; up and back run carrying pavers while partner worked to complete 100 reps of push-ups, LBCs, and Carolina dry docks. In between the three sets the PAX kept the sweat pumping with 10 more burpees, crab cakes, climber toe touches and a few more tough but apparently non-memorable exercises…followed by 10 more burpees, yes pavers in hand.

To cap it off the PAX circled up for a series of shoulder burning exercises and a brief mosey back to the shovel flag. The pavers were safely restored to Neon’s ride (and ultimately to the unsuspecting neighbor).

Count-o-rama: 9

Name-rama: Flame, Uptown Girl, Neon, Popeye, Hurricane, Cooter, Luigi, Thundercat and Dr. Seuss.

Announcements: Manniversary on Labor Day Downtown Allentown – 15k burpees and dollars for the Allentown Rescue Mission. Prayers for a job interview and salvation for family member. Praise for a safe travels and great vacation.

COT: 6:18AM

For whom the “BELL” tolls …

YHC was blessed with an M that understands. She understands that F3 is making me a better man, a better husband, a better father, better altogether. Just better! So when I spend a little bit of money on some CSAUP thing she just smirks and doesn’t yank my chain. Recently I spent some money on this website for F3 Lehigh Valley. No I do not want a reimbursement, lol. I say this to highlight my commitment to this group of HIM that I believe in. A group of men that has given me so much more than I have given to. So, with that said, I bought some coupons a while back and I have used them occasionally. This workout will involve those kettlebells and a lot of movement. Here goes:

Disclaimer: You choose to be here therefore you assume the liability.

Warm-A-Rama

Some muscles and tendons were stretched. We probably did not use them all but we stretched them.

The THANG:

The bell is going to toll!

  • Around the world x 10 each direction
  • Bent Row x 10 per arm
  • Deadlift x 10
  • Figure 8 x 10
  • Get Up x 10 per arm
  • Swing x 10
  • Front Squat x 10
  • Windmill x 10 per arm
  • Burpee Bells x 10
  • Merkins, lots of merkins, 322 to be exact done 10 per exercise.

We completed 2 rounds. Merkin total = 222.

CoT:

Announcements:

The Pond Q Tree Hugger Friday

The Bee Hive Q Zena Saturday

Coffeeteria at East Penn Diner after Sat workout.

Reminder: Lake Champion, November Mustard Seed CSAUP, Follow Twitter, New website.

Prayers: Thudercat’s mother in law Shiela (bike accident).

A Little Salty!

Capone might have been salty to find out that he was told the workout starts at 5:15am. Then YHC asked him to help install three 40lbs bags of salt on the AO.  Since it was an absolutely beautiful morning with 70% humidity is was great to beat the sunrise with three early PAX.  (Uptown, Popeye, and Capone)

All too often we leave no time for the unexpected!  We can either view the unexpected as a blessing or a curse.  Imagine being prepared for the unexpected.

START BY SHOWING UP EARLY TO WORKOUTS AND SEE WHAT HAPPENS!!!!

(That was really note to author, as I regularly YHC nearly escapes the grip of Fartsack)

DISCLOSURE:

FREE, Open to All Men, Outdoors, Rotationally Lead, Ends with a Circle of Trust!  Don’t get hurt, I am not a professional,  modify as needed!

WARMARAMA

SSH, Merkins, Mountain Climbers, Monkey Humbers, Abe Vogoda, Alabama Ass Kickers, Grass Pickers, and Sungods.

THE THANG – part 1

ROUND #1 Partner 1 runs a lap and half.  Partner 2 picks up 40lb salt bag and walks across infield 100 yards overhead pressing.  Modify, no sand bag, just lunge across in field.  Flap Jack.

4×4 until the six.  (Burpee, 4 push-ups, 4 mountain climbers)

ROUND #2 Partner 1 runs a lap and half.  Partner 2 PULLS SANDBAG THROUGH HIS LEGS AND BEAR CRAWLS across 100 yards infield.  Modify, no sand bag, just bear crawal across in field.  Flap Jack.

4×4 until the six.  (Burpee, 4 push-ups, 4 mountain climbers)

THE THANG – part 2

Take recovery lap.  Pick up the sand bags and head to the lower pavilion.

Round # 1 – 5 pull-ups, 10 derkins, 15 squats, 20 leg raises.

Round # 2 – 5 pull-ups, 10 derkins (40lbs on back), 15 squats, (hold 40lb bag), 20 flutter kicks IC.

Round # 3 – 5 pull-ups, 10 derkins (40lbs on back), 15 squats, (hold 40lb bag), 20 Dolly IC.

MARY

Circle Up.  Flame calls out 10 count crunch frogs IC with some holds.  Popeye calls out elevated twist crunches 10 IC.

CoRama – 9

NoRama – Danny Washburn (FNG) now Thundercat

COT – Praying for all our brothers starting businesses.  Asking the Lord to bring family members and PAX safe travel mercies.  Healing for friends struggling in their marriage.  Lifting up spreading the goodnews through VBS at Chappie’s church.