March 11, 2021 | AO: The Berm | Stone Creek Park | Temp 34 Degrees

PAX: 2×4, Theraband, Chucky, Biff, Thor, Pantyhose, Birdman, FDIC  


At 5:30 am sharp, FDIC welcomed the PAX to this trickery, because it was much colder than it was yesterday, gave the F3 mission statement, was too sleepy still to remember the 5 core principles, and reminded them that YHC was not a professional, and to modify, as needed. I explained that I decided to do this workout because when Birdman asked me via text to Q The Berm, I replied ‘sure’, and then he responded ‘I’d like to see a little more enthusiasm’, so I decided to show him some enthusiasm by bringing the workout that he complained about the most.

We jumped right into the warm o rama.


5 SSH x IC

FDIC said that was it, and told the PAX to grab a coupon.

The Thang

3 Man Relay (Get in groups of 3) w/blockees at top of the Berm

1st Man on one side of the Berm – Starts doing first exercise on the list

2nd Man on other side of the Berm – Starts doing first exercise on the list

3rd Man – Start from side w/Man 1, runs up the Berm towards other side to relieve 2nd Man, but stops at the top of the Berm and does 5 blockees w/a coupon. Once Man 3 reaches and relieves Man 2, Man 3 will start to do first exercise on the list. Man 2 will run towards Man 1 to relieve him, stops at the top of the Berm to do 5 blockees… and so on… and so on.  Eventually all 3 men will do all exercises on both lists.

Side List 1

  • Turkish Get Ups
  • Merkins
  • Copperhead Squats
  • Freddie Mercuries
  • Calf Raises
  • Gas Pumpers
  • Joe Louis’
  • Burpees

Side List 2

  • Lunges
  • Big Boys
  • Alt. Shoulder Taps
  • Big Ones
  • Diamond Merkins
  • Moroccan Night Clubs
  • Scissor Kicks
  • Plank Jacks

FDIC kept an eye on his watch, and started laughing as he waited until the group had reached the coupons and did 4 blockees, then Omaha! Was called, and the PAX grabbed a coupon and returned it to the shovel flags.  …then onto Mary.


Took it out with some:


Low dollies

American Hammers – Rancid Style.


A video touched me the other day. Made me cry actually. It touched me because of my faith and beliefs. Some of you may not share the same faith as me, and that’s fine too.

It’s a true story from a man named Lee in Ireland, who was in the isolation wing at a hospital, dying of Covid. No one was allowed in, but one day there was a cleaner. The cleaner stopped by Lee’s room, shared a few encouraging things with him about being a missionary and the things he had seen God do in people’s lives, the love of Jesus, and miracles. As the cleaner left, he prayed for Lee.  That night, Lee started recovering, and grew hungry, and he silently prayed about a desire to have a packet of prawn cocktail crisps and a can of coke.  The next morning the cleaner stopped by and passed a bag through the door, and said ‘this is a gift from God’.  Lee opened the bag and inside was two oranges, a packet of prawn cocktail crisps, and a coke.

I love this story because it shows how much of a personal love God has for each and every one of us. It also stirred in me, how I wish to serve and love others well, just like this story. My belief is that God is speaking to each of us, every day. Are you listening? Maybe it’s a fleeting thought to do, or share something with someone else, unaware you are an answer to their prayer. Or maybe you have received something and been blessed by it. You may call it God, you may call it karma, you may call it the universe speaking to you, but remember to be sensitive to it, you may find yourself blessing someone else with two oranges, a packet of prawn cocktail crisps, and a can of coke.

Link to video:



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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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