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


Go to 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.


Oh, Beehive!

Workout Date: 08/19/17


Surprised about this one since I thought I was Q-ing on 8/26, not 8/19. A reminder that we all need to be prepared and ready for action. Like the Minutemen of the American Revolutionary War. These guys were civilian colonists who independently organized to form well-prepared militia companies self-trained in weaponry, tactics, and military strategies from the American colonial partisan militia. They were also known for being ready at a minute’s notice, hence the name. Are we ready, or will we be caught asleep at our posts?

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.


Capri Lap, Sun God, Abe Vigoda, Copperhead Squat, Doggie Paddle


  1. 4 x 4s: Burpee, 4 Merkins and 4 Mountain Climbers
  2. Six Pack: 1 pull-up, 5 dips, 2 pull-ups, 4 dips, etc. Then reverse.
  3. Route 66: 1 Burpee, run, 2 Burpees, run, etc. until we reached 11 Burpees (for a total of 66)


Around the circle we’re each PAX (x13) chose our favorite ab ex.


Neon, NOx, Phase 1 (FNG – NOx proud pappa), Tiny Bubbles, Dr. Seuss, Beaker, Luigi, Cooter, Mulligan (FNG – Zebra proud pappa), Zebra and Rock Star (plus 2 more PAX I can’t remember right now). Repeated announcement for the Lake Champion men’s retreat for this October where F3 will be doing its Thang. Sign up for Manniversary and soup kitchen.


Knock Nox and Run like you knocked over a Bee Hive

SATURDAY – JULY 29, 2017      QIC:  Uptown Girl

A welcoming serenade to the PAX was played to lift the early morning gloom.  There are only two things in life!  Energy and Matter.  If you have the energy,  the challenges of life won’t matter.  Our creator has given us a wonderful gift!

Cowboy Wisdom:  “Choose your thoughts wisely.  They are what you become. ”

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.


Mosey around the parking lot.  Circle up. Sun Gods, Grass Pickers, Abe Vogoda, , SSH, Hillbillies, Mountain Climbers, Merkins, and maybe some more stuff like robots.  Also did series of agility work like high knee, kick butt, Karoke, suffle, back pedal, sprint)


Part 1 –  Every Pax grabs a weight; except for 1.  Pax in single file line; doing death march.  Person in front of line calls the weight movement (i.e. overhead press, lunges, shuffle,  broad jump, backwards run, high knees, butt kicks).  Last person in the line without the weight drops and does 5 burpees, then sprints to front of line after picking pick up weight from guy last in line.

Do full lap around the park; goal is to get every Pax member at least 5 burpees and 1/2 mile, and some sprinting.

Part 2 – Mosey to pavilion.  12 pull-ups, 1 Burpee, 11 pull-ups, 2 Burpees, 10 pull-ups, 3 burpees.  All the way down to 1 pull-up and 12 Burpees.  (modify with hangs and merkins)

Part 3 – Mosey with weight to baseball field, partner up.  Partner 1 runs the base with the weight.   Partner 2 starts merkins AYG. Next set, Running Man, Human chair overhead clap.  To add to intensity.  first lap partner  1 runs bases with weight, 3 rd lap partner lunges with weight, 5th lap run backwards with weight.


No time…  Bummer!.


Count-O-Rama:  11

Name-O-Rama:  Two FNG’s.  Smashing Atoms (Jeremy Christian) and Open House (M M )

Praise God for Columbia’s new baby girl (Emmanula) and the ministry of F3.  The men who have come to lead over the last 11 months.  Help us spread the goodnews throughout the Lehigh Valley and bring lasting hope and help to the Allentown Rescue Mission on Saturday, Sept. 4 as we celebrate our Manniverary.    We ever a man is; he needs the help of us father and brothers.  Lift up Hurricane in his search for career advancement as well as the many of men struggling in their relationship with their M.  (Billy Rae, R, Justin, Jeremiah, Ryan, Adam).  We also pray for  Tiny Bubbles son who’s is battling addition.  (Second time in Rehab)