Tag: Ghost


3rd F Thought for the day.

Here is a thought for the day: listening to a series of sermons from Alistair Begg about David vs Goliath, the comment from David that caught my attention the most so far was this, in response to Goliath’s first threat to give David’s flesh to the beast and the birds. David said, “You come to me with a sword and with a spear and with a javelin, but I come to you in the name of the Lord of hosts, the God of the armies of Israel, whom you have defied. 46 This day the Lord will deliver you into my hand, and I will strike you down and cut off your head. And I will give the dead bodies of the host of the Philistines this day to the birds of the air and to the wild beasts of the earth, that all the earth may know that there is a God in Israel, 47 and that all this assembly may know that the Lord saves not with sword and spear. For the battle is the Lord’s, and he will give you into our hand. They say that David was no more than 16 years old. To say “the lord will deliver you into my hand and I will CUT OFF YOUR HEAD. . .” Two things struck me. 1. David, with the balls to go head to head with Goliath with the “trash talk,” and 2 the faith that he had that Goliath had to be put down not for the sake of the Israelites but for the sake of God. It was GOD that David was defending not himself. And the fortitude to stand up to the world knowing who is God was is amazing coming from a teenager. It was a “no-brainer” for David to do what he did for the sake of not letting foolish people defile his God.

I hope that we are able to pass our values to our children in a way that has them so deeply rooted in who they are and who the belong to.


Spooky Block Party

Weather 60, starting clear to rain






Crabby PO



Wapner QIC


Maestro lap

SSHs IC x25

Abe Vigodas IC x10

Shoulder pretzels IC x20

Willie Mays Hayes

Frankenstein walk


Mosey to Spooky Place

Perched gargoyle 

Bat wings 


Mosey to Blocks

Start with 12 block curls, run to other side of parking lot and do 1 LBC, run back – reduce curls and increase LBCs to 1:12

Start with 12 skull crushers, walk to other side with block and do 1 squat, walk back – reduce crushers and increase squats to 1:12

Block Mary (ab exercises holding up block):

Al Gore 

Flutter kicks IC x20

Freddie Mercury IC x20

Hello Dolly IC x20




Good turnout even with the threat of rain – started dry but that didn’t last. Appropriate for Ghost to post for a Halloween workout. YHC tried to mix in some spooky exercises with the block work – more running than expected along with the blocks. Block party always good on the arms later. Rain came with about 10 minutes left and even shelter from a tree couldn’t keep Mary dry. 


Over Slept Extravaganza!

10 PAX posted (including the Q who was 5 minutes late) for a, Oh Crap I forgot to design a workout, workout.  Weather was a perfect 34F.


Wapner lead the 9 PAX who were on time in a Maestro lap and general stretching.

Mosey to tennis courts

Lunge across 2 tennis courts and back.
5 Line suicide with 10 jump squats at the end.  R&R

Mosey to stairs

Paula Abdul up the stairs, 2 squats, run down, 2 mike tysons.  Repeat increase reps by 2 until you reach 10.

Mosey to playground

3 rounds of 5 pullups, 15 dips, 25 LBC’s

2 minute wall sit

Mosey to flag


21 x pickle pounders IC
Captain thor to 5
15 x Dolly IC
10 x oblique crunch each side IC
10 x leg climbs each side
6 x V rollups

Mumble:  Q woke up at 5:08 and sped to make it (Sorry Porkchop)  It quickly became obvious that Q had nothing prepared.  5 rounds of Paula Abduls ended up being a lot but the mike tysons definitely helped break it up.


School Yard Games

9 PAX posted in the gloom to play some fun games.  We welcomed a new PAX to the group and bestowed him with the name of Piper.  70F and humid.

The stretching song which everyone enjoyed – “Stretch it out!”

Criss-Cross Jumps x 15
Monkey Humpers x 10
Gorilla Humpers x 10
Mosey to basketball courts

The Thang:
Duck-Duck-Goose – PAX stand in a circle facing out.  One PAX jogs around the circle, pointing and saying Duck at each PAX as he passes.  Each PAX does a burpee when pointed at.  PAX running eventually picks a Goose and both run in opposite directions to get back to the empty spot.  Loser does 3 burpees and becomes the picker

Mosey to happy place
Poker Run – Deck of cards is placed 20-30 yards away in a box.  PAX run down and grab a card at random from box and run back.  Do a burpee.  Repeat until each man has 5 cards.  Best hand gets to pick the exercise.  Do the number of reps based on total value of cards in your hand.  Face values were worth 10.  Ace worth 1.

Duckwalk tag – Play tag but must stay down in duck walk.

Mosey to flag

Pickle Pounders x 15
LBC’s x 25
Dolly x 20
American Hammers x 15
Leg Circles x 10 in each direction

Mumble:  It was a fun day of playing games.  The stretching song really started the day off right.  It was decided that no one should play poker with Crabby PO as he somehow “won” all 3 rounds of poker.  Playing duckwalk tag the workout after mobility exercises may have been a bad idea.  Time will tell.

Discussion on 1 year anniversary workout (August 15th, one week from today) and 1 year anniversary party.  Mark your calendar for September 1st at Jay-Z’s farm.


The Trash Men

5 PAX Posted in the gloom to become Trash Men.  45F and B-E-A-Utiful.

Maestro Lap
Cherry Pickers x 40
Slow-Mo Windmills x 10
Tempo Merkins x 10
Tempo Squats x 10
SSH x 30
General Stretching

Jog around the park aimlessly with a trash bag.  When the group comes upon a piece of trash, clean it up and depending on what it was do an exercise:
Plastic Bottle = 10 merkins
Can = 20 LBC’s
Styrofoam Cup = 10 Squats

Burning Wall of Fire:  Wall sit while one PAX completes an exercise.  10 x Merkins, 10 x Squats, then 30 x overhead claps in cadence while in wall sit.

10 x J-Lo’s
20 x Dolly’s
10 x American Hammers
20 x Leg Raises
10 x Crunchie Frogs
20 x LBC’s
100 x 100’s

Mumble: Its amazing how much trash can be left on the ground feet from a trash can.  Could have easily filled up 2 trash bags.  We quickly realized if we stopped in did the excercises at every piece of trash, we wouldn’t get it all picked up.  Switched to 20x merkins/10x lunges 3 times through, cleaned some more then did 10x merkins/20x LBC’s/10x lunges 4 times through.  Thanks guys for helping clean up the park after the first warm weekend of the year.


Diamond – Man’s Best Friend?

Weather 22 crisp & clear


Crabby PO
Wapner QIC



Maestro lap
SSHs IC x25

Slow tempo warmups:
Abe Vigodas IC x10
MNCs IC x10
Grass pickers IC x10
Squats IC x10
Willie Mays Hayes IC x10
Runner stretches
Wall stretches


Mosey to Happy Place

4×4 x4
Leg blasters

Mosey to pool house

4×4 x4
Leg blasters

Mosey to softball diamond

Diamond Dora 1-2-3

Partners alternate running bases and doing exercises to 100 merkins, 200 LBCs, 300 squats

Field of Dreams

One PAX starts at home and does 10 burpees then relieves PAX at 1st
One PAX starts at 1st and does merkins AMRAP until relieved
One PAX starts at 2nd and does squats AMRAP until relieved
One PAX starts at 3rd and does LBCs AMRAP until relieved
Proceed until all PAX do burpees

Mosey to flag


Boxcutters IC x15
Bay City scissors IC x10
Freddie Mercury IC x20
Captain Thor 1:4 to 5:20



Another chilly morning and looking forward to being done with those, hopefully very soon. Jay-Z surprised to see FNG John seemingly appear out of nowhere at the end of the Maestro Lap led to naming of F3 Ghost – Welcome! 7 men made for some good chatter including introducing a game of “Name That Smell” around the petting zoo. Could be animals, could be unwashed workout clothes. No one looked quite like Rickey Henderson on the base paths, but hard work put in by all. Let’s keep it rolling in to the spring and push this into double digits!

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