A Glorious Workout

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)


All In Championship Workout


Saturday, 10/7/17 – Lake Champion, NY

Priority One Guy’s Weekend

SPECIAL AO: https://lakechampion.younglife.org/Pages/default.aspx

Slim and I planted the shovel flag over 24 hours in advance of workout with the following note taped to it…. “F3 Boot Camp Workout Saturday! Meet here @ 6:15am”
The retreat director further planted the seed with an announcement to the 337 men after dinner. Lots of mumble chatter and EH’ing continued as we approached the gloom.

A brief welcome was given by YHC and introduction of Chip Hawkins who came out of his wheel chair and with oxygen to sing for us God Bless the USA! YHC transitioned DISCLOUSRE to Flame.


A mosey through the sprinklers to the soccerfield. Circle up for a brief instruction on cadence. Sungods, Abe Vagoda, Grass Pickers, Mountain Climbers, Merkins, Peter Parker, SSH, Monkey Humpers, Hill Billies, Alabama Ass Kickers, Crab Cakes


Part 1 – Log Pile

Mosey down past the maintenance shed to the log pile. Some guys picked up trees, others cut fire wood, and some buckets of soil up to top of hill. (1/4 mile). Some guys flipped logs down hill and off cliff. Other guys went up and down hill with buckets and firewood. SSH and Monkey Humpers until 6.

Part 2 – Ascending Partner Suicides

Spaced out two cones about 110 yards part. Both partners start at same spot.

P1 – Bear Crawl as far as possible; while P2 10 merkins, P2 sprints to switch with P1
P1 – Crab Walk as far as possible; while P2 20 monkey humpers, P2 sprints to switch with P1
P3 – Inch Worm as far as possible; while P2 30 SSH, P2 sprints to switch with P1

Thang 3 – The Wall

Mosey to the wall down by the lake.

1. Urkins
2. Derkins
3. Dips
4. Step Ups


Crunchy Frog, WWI sit-ups, Plank Twists, Freddie Mercury, Snow Angels, Flutter Kicks

CoRama – 26

NoRama – 15 FNG’s maybe more. Crotch Rocket, Destiny Child, Flipper, Sumo, Duece, Over Easy, Tap Out, Black Hawk, Monkey Wrench, Selfie, Big Blue, Snoop, Pappa Bear, Dr. Feel Good, and Napoleon


Lord thank you for bringing us all together this weekend to learn more about what it means to go ALL IN as men for you. The battle is real and don’t fool yourself. You need a brother to walk with you to push you and encourage you to give your best. We know we are living 3rd; behind you and our family.

Last and certainly not least, Chip took us out with the singing of the Star Spangled Banner.

Testosterone Release

Saturday September 28th, 2017

Qic: Dial Up

10 PAX showed up

Shoulder stretch
Neck stretch
Touch your toes
Standing crunches

Right Side
Warrior 1
Warrior 2
Downward facing dog
Repeat for left side
Side straddle hops
Jump squats
Plank jacks
Ladders (plank walks)
Mosey to playground:
Pull ups
Lunge walk to Pavilion
Negative leg raises for abs
Lunge jumps
Mosey to football field
Bear crawls
Run around field
Run around field
Run around field
Mosey back to parking lot:

PAX choice of exercises


Go to F3lehighValley.com/manniversary for all the details.


Sometimes God seems far away and invisible in your life. This morning was the opposite of that. The High Impact Men of F3 Lehigh Valley converged on the Allentown Rescue Mission for a Labor Day morning to remember. The purpose of this workout is to raise money for the Allentown Rescue Mission who helps so many men get back on their feet. The very light of this organization in this dark world is a reason for hope and encouragement.

Twenty six men, 8 of which are FNGs gathered for a workout to introduce F3 to the men at the rescue mission. Some men showed up early with workout gear to give to those men that showed for the workout. The rest of the gear was collected and distributed to men who signed up for a future workout.

Uptown Girl started the event on time with an introduction to F3 that included the mission, core principles and disclaimer. At the point Flame took over for the warm up that started with a mosey to a nearby soccer field. The warm up then included SSHs, arm circles, huggie bears, monkey humpers, and merkins. The Q torch was then passed to Neon for the Thang.

The Thang

Mosey to the sideline of the field. A series of traverses across the field included bear craw, crab walks and backward run. We then circled up for some more punishment including plank jacks, shoulder taps, and merkins. We moseyed back to the shovel flag for a few minutes of Mary.

Uptown Girl then closed up with announcements, Count-A-Rama (26 PAX) and Name-A-Rama.

The whole group then joined the rescue mission for breakfast and fellowship. We offered F3 to some guys and 8 guys signed up for future workouts. These workouts will be setup with the rescue mission according to their schedule.

After breakfast raffle tickets were sold for a chance at prizes. The winners were:

Allentown Rescue Mission T-Shirt: Hurricane

Allentown Rescue Mission Sweatshirt: Cooter

F3 Shirt: Billy Ray

Wawa shortie gift cards (4): Sensei

Wawa shortie gift cards (2): Thing 1

Burpee Challenge winner (Allentown Rescue Mission Sweatshirt): Sensei


Burpee Challenge

We then conducted the burpee challenge. The men were asked in advance to get sponsors for their burpees with a suggestion of $1/burpee. The challenge lasted for 15 minutes and 14 men participated. By the looks of some of the pictures it was joyful. When it was all said and done these 14 men completed 1909 burpees in 15 mintues. Amazing. For those counting here is the tally:

  • Thing 1: 155
  • Dr. Suess: 100
  • Cooter: 108
  • Colombia: 171
  • Sensei: 223
  • Uptown Girl: 157
  • Drop Box: 100
  • Neon: 201
  • Tree Hugger: 205
  • Mulligan: 75
  • Zebra: 115
  • Tiny Bubbles: 101
  • Capone: 138
  • Slim: 60

The total raised by the burpee challenge, ticket sales and donations is $3119!

At the end of the day men will be helped in a big way by the event this morning.


Green Grass and Wet Arses!

SATURDAY – JULY 15, 2017      QIC:  Uptown Girl

Could we possibly get any more rain in July?  It doesn’t seem possible; however, 70% chance was in the forecast.

Cowboy Wisdom:  “There is no such thing as bad weather, just bad gear.”

The threat of rain could not keep our FNG’s away.  A special shout out to Dr. Seuss for doing his part this week to EH some FNG.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.


Silly Sandbag Indian Run to football field.  Three sandbags in rotation.  Still not sure how that works.  Circle up on Midfield for Grass Pickers, Abe Vogoda, Sun Gods, SSH, Hillbillies, Mountain Climbers, Merkins, 4×4’s Plank Jacks, ATM, Side Plank, Alabama Ass Kickers, and maybe some more stuff like robots.  We had a lost FNG who showed up about 3/4 of the way through the warm=up so needed to put some more in there.


Part 1 – Bojangle Biscuts by running around outside of the football field.  Run sprint length of field, jog across the end zone.  After each full lap do 10 burpees.

We did four laps with a recovery exercise underneath the pavilion.  (Dips, Urkins, Step-ups)

Part 2 – Mosey to pavilion.  Partner Up for “The Gross”.  Typically 12 reps x 12 sets of an exercise.  12 pull-ups ( or 30 second hangs); while other partner does merkin or other exercised called out.  Each set counts as 24, rinse with some abs, then repeat 6 times.  3 sets of pull-ups for each partner.

Part 3 – Dora Sandy Back Pack.  We formed 3 lines of 2, and 1 line of 3.  The lines without a 3 PAX, used sand bags. 1 pax does 4×4’s until the other PAX either carry Pax and Sandbag across the field and back.  Pax with sandbag drop the bag and bear crawl back across the field.  Rinse and repeat until run out of time.


PAX gathered up the sandbags and started mosey back to shovel flag.  Every 200 yards stop do some Abs (Plank, Dolly, Flutter) when 6 reaches PAX.  Circle up at the flag go around the horn calling out an Ab exercise for 10 count.


Count-O-Rama: 9

Name-O-Rama: Billy Ray and Tiny Bubbles

Praise for Skippers return to full health. Prayers for Billy Ray marriage, Praise and Prayer for Slims conversation with the warden to bring F3 into the work release program.