Strength, Speed, Power, & Pain

Dynamic Warm-up


Jog to pavilion

  1.  Pull-ups max reps followed by box jumps-20 reps
  2. Pull-ups max reps followed by step-ups 20 (4 count)
  3. Chin-ups max reps followed by single leg pistol squats (10 each leg)
  4. Pull-ups any variety max reps followed by lateral jumps over partner holding plank hand plank position.  Each left right jump equals one rep

Speed/High Intensity

Jog to football field

  1. Sprint from corner of football field to other corner (about 120+ yards), jog to other corner, sprint again to far corner (120+ yards), then jog back. Finish with 30 push-ups.
  2. Repeat sprint/jog sequence/30 sit-ups
  3. Repeat sprint jog sequence /30 squats
  4. Repeat sprint jog sequence/plank hold count of ten per each pax member (around 100 seconds)

Animal Strength

Start at goal line go to 50 yard line (50 yards) complete the following:

  • bear crawls
  • side-ways bear crawls
  • forward crabwalks
  • backwards crabwalks
  • ape traverse left
  • ape traverse right

Core Strength

Completed the following exercises for a count of 10 by each pax member around 120 count:

  • hand plank
  • opposite leg and arm extended w/other knee/ hand on ground
  •  side plank w/switch at halfway
  • table plank
  • superman for halfway/ banana hold for second half
  • elbow plank finish

Merkin Mile


4 PAX posted to the Trojan workout on a clear crisp Pearl Harbor Day morning.  YHC, being off routine due to a full F3 agenda the prior evening, forgot his sweatshirt and so was anxious to get moving to stave off the chill.

A disclaimer was delivered and the PAX jumped into the workout.


SSH, Arm Circles, Huggy Bears, Abe Vigoda, Hillbillies, Plank Jacks, High Knees

The Thang:

The PAX commenced with a Merkin Mile (20 Merkins each ¼ mile).  Mumble chatter ranged from the Allentown Rescue Mission event to the etiology of F3 terms not appropriate for public disclosure…

We arrived at the volley ball court for a round of Elevens which included Crab Cakes, Prisoner Squats, and assorted crawls and walks across the court – 10 Crab Cakes, cross the court to complete 1 Prisoner Squat, return across the court by the same means to ladder to 1 Crab Cake/10 Squats.  The court crossings included Bear Crawl, Duck Walk, backward and forward Crab Walks, Broad Jumps, Inch Worm, Ape Walk, Crawl Bear, Lunges, and Carioca.

The Thang concluded with a mosey to the pavilion for 20 Dips.


American Hammer, Plank with a Twist, Lower Belly Crunch, WWI Sit Up


Count-a-rama and Name-a-rama

Announcements and Prayer: 16-Dec workout at the Beehive will include a fitness assessment; prayer for a successful surgery/recovery for Uptown’s father-in-law and for the men at the Allentown Rescue Mission and the staff who serve them.

Rucking Around

As a last minute fill in Q there was nothing prepared for this morning’s workout. I was as lost as the PAX. I have no clue what I am doing. Where am I? Oh Crap!

Good thing I am a High Impact Man and able to “Q on the fly.”


Jog to the lower end of the park for the warm up. We did arm circles, huggy bears, Moroccan night clubs, monkey humpers, merkins, and bent over stretch.

The Thang

Moved to the wall for a series of The People’s Chair. We started with overhead arm claps in The People’s Chair position, then while holding that we passed the ruck down the line and back. Recover.

Back to  The People’s Chair. This time we did foot raises while holding  The People’s Chair, and passed the ruck again. Recover.

Moved to the basketball court. All PAX lunged to mid court while the first PAX was carrying the ruck. At half court the ruck was passed to the second, this continued until all PAX carried the ruck.

Moved to the octagon pavilion for more punishment.


Passed the ruck around the circle while holding plank to the left then back to the right.

Then each PAX flung the ruck to the center and passed to the left and then back around to the right.

We did a round of LBC, each PAX did 5 with the ruck then passed.

We then did a round of WW1 situps and each PAX did 5 with the ruck then passed.

While sitting on the stage with feet extended the first PAX placed the ruck on the feet of the second and sprinted to the end. Then the second place it on the third and sprinted to the end, etc. until all PAX ‘held’ the ruck.

Time for Dips and Merkins !

10 Dips in cadence.

10 Irkins in cadence

10 Dips in cadence

10 Derkins in cadence

Plyometric Merkins that is. Start in the wide grip position, do 1 pushup and “jump” to a regular grip merking, the to a close grip merkin, then to a diamond merkin, repeato until you do 10 each.

We then traveled back to the shovel flag with an fast Indian walk. The first guy carried the ruck until it was his turn to run to the front at which time he passed the ruck to the guy behind him. We did this until all pax carried the ruck.

Back at the shovel flag we did about 5 minutes of yoga to stretch out the hips and legs.


Throughout the workout we talked about living third on the big ball. First is our creator, second is everyone else, and third is ourselves. I discussed the first of the four quadrants of preparedness, GET RIGHT! Because if you are not right you are ineffective at serving those in proximity to you. Click the link below to learn more.


Q1.1 DRP
Q1.2 Q
Q1.3 King
Q1.4 Queen
Q1.5 Jester
Q1.6 M
Q1.7 Shorties
Q1.8 ShieldLock
Q1.9 Whetstone
Q1.10 Mammon
Q1.11 Prayer
Q1.12 Study
Q1.13 Meeting

Parnerkins are Better with a Partner – Nov 30

The QIC arrived at the Trojan at ~ 5:20 AM and waited in expectation of the PAX arrivals.  A car drove up the lane at ~ 5:25 and YHC thought “here is the first PAX”; but alas it turned into another parking lot and was someone coming to walk their dog.  Minutes passed and the start time of the workout was imminent.  YHC contemplated how parnerkins would be done solo; it was a quandary.  However, fortunately this did not have to be solved today because in rapid succession, 3 vehicles drove up and 3 PAX posted without a minute to spare.  A quick disclaimer was delivered.

Warm-a-Rama:  Arm Circles, Abe Vigoda, Mountain Climbers, Peter Parkers, Best Stretch Ever, Imperial Walkers, Monkey Humpers

Mumble Chatter ensued on the topic of why the PAX post to F3 workouts.  Zena confided that he much prefers the company of unkempt, disheveled PAX on a frigid, dark morning doing merkins on hard, cold asphalt to a warm cozy bed next to his warm, soft M…yeah…YHC wasn’t buying it, but it highlights that F3 workouts are a paradox.

The Thang:

The PAX embarked on a pseudo Griff (run around track; alternate running and then running backwards).  We stopped part way to take a break to do a round of ATMs (15 alt shoulder tap, 10 tempo Merkins, 10 fast Merkins) and then continued on to the playground.

Not only do Parnerkins work better with a partner but they are even more ideal when partners are even numbers so we capitalized on Flame’s limited time at the workout and paired off for a round of Parnerkins/Power Merkins (partners both plank; one with legs on others back; take turns doing 10 Merkins each; flapjack).  The PAX continued using partners for a round of Hail Marys (15 Dips with legs on planking partner’s back).

The PAX then rallied for the Morning Call (1 PAX calls 5 Squat-ups while remaining do Merkins) before taking a Zombie Walk/Indian Run back to the parking lot where Flame departed to fulfill his mammon responsibilities.  The remaining PAX muscled on with a Conveyor Belt (5 Burpees/ 5 Prisoner’s Squats/ 5 Donkey Kicks/ Zig-Zag Hops/ 5 Groiners/ 5 Carolina Dry Docks) with Bear crawls between stations for almost 2 rounds each to conclude the Thang.

Mary: American Hammers, WWI Sit-ups, Planks with a Twist, Starfish Crunches, Never Cross Dolly

COT: Announcements, Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer

So, the take home message from this workout is that partners do make a difference.  We can do much more with others than we can do by ourselves.  YHC continues to be grateful for the F3 brotherhood.