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

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

Stung at the Hive – Nov 25

On the day prior to the workout the texts rolled across Neon’s cell from the Site Q and other F3 big wigs with excused absences for the following day’s workout. The only one without a doctor’s note was Neon.

Despite the holiday weekend and turkey hangovers, 9 posted to the Hive looking for a stinging workout.

After the shovel flag was set and disclaimer issued the PAX got to it.


Mosey to the ball field for multiple laps, shuffling, running backwards, and high kneeing around the diamond. The PAX circled up around the pitcher’s mound for standard fare of the warmup variety: arm circles, sun gods, monkey humpers, plank jacks, Peter Parkers.
Boo-boo volunteered to lead the 0.0 and recruited his big brother.
The rest swarmed after Neon to the pavilion
Its was a bit chilly so Neon had compassion for his PAX and made sure they kept warm with a pull-up / burpee ladder. 10 pull-ups and 1 burpees, then 9 pull-ups and 2 burpees until pull-ups reduced to 1 and burpees increased to 10. The PAX took turns in leading a leg stinging set between the pulls and burpees.
Mosey to the building with a line up on the outer wall for people’s chair, balls to the wall and donkey kick. Mosey!
PAX huddled up on the edge of the football field for another ladder exercise – 10 crab cakes, a bear crawl up the hill and 1 dry dock. 10 sets were done followed by a mosey back to the shovel flag where they was a dealer’s choice of abs.
Count-o-rama/Name-o-rama: 9
Announcements: Upcoming workouts and Dec 6 and Dec 13 at Allentown Rescue Missions
COT: 7:30 AM

Veteran’s Day Murph

This morning 10 men gathered to honor our nation’s veterans with our attempt a “The Murph.”

It goes like this ….

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

Our modification was to attempt this by breaking it into fourths …

  • Run 1 lap (1/2 mile)
  • 10 pull ups, 20 push ups, 30 squats
  • 10 pull ups, 20 push ups, 30 squats
  • 5 pull ups, 10 push ups, 15 squats

We repeated this four times and then finished with 2 laps for the last mile.

Upon completion and returning to the shovel flag we talked about what a veteran is and we wanted to pay tribute to a veteran in our lives by conducting a “Veteran Name-A-Rama.”

Each PAX said the service members name followed by the branch of service. The PAX repeated the branch of service. Below are the men we honored followed by a video.

  • Ronald Miller – Army
  • Ray Sewicki – Army
  • John Cressman –  Marines
  • Terry Conrad – Navy
  • Roger Spear – Army
  • Luke Tolson – Marines
  • Andrew Boulah – Marines
  • Paul Billman – Air Force
  • Raymond Houtz – Army
  • Thomas Grubb – Army

We also introduced the F3 Lehigh Valley Hall Of Fame log. The PAX passed it around and admired God’s creation that will one day don their names. Can’t wait to engrave the first name on that log.

We also brought out the ruck sack and weight plate to honor Big Wheel, a PAX from F3 Houston that ultimately succumbed to a heart attack. The ruck and plate were auctioned off and Flame was the winner. This ruck and plate will see many miles around the Lehigh Valley and beyond. More to come …


Prayers for Sensei’s son Jackson after contracting Lyme disease. He is doing better now. prayers for the Snyder family after the recent birth of twins. Praise for Tiny Bubbles son who is celebrating 90 days clean and sober and prayers he continues on the right path. Prayers for Flame’s mother in law who is in Thailand on a mission trip to save women and girls from sex trade.

During the prayer I reminded the PAX of the workout we just did and pointed out that Lt. Murphy did this workout on a regular basis. The important part is that he did not do the workout for himself, he did it for others. He prepared himself on a daily basis to fight against the evil in this world and he paid the ultimate sacrifice only after placing others ahead of himself. I call this Living Third and Lt Murphy is a great example of what that means.

Another Brick In the Wall

Warm Up:



Abe Vigoda

Grass Pickers

Monkey Humpers


The Thang:

Mosey long way to Football Field Parking Lot Pick up Bricks


Shoulder Presses


Iron Squats

Iron Cross

Mosey to Football Field (4 Corners)

10 Squats run length of field

10 Squat Jumps run backwards across goal line

10 Squats run back length of field

10 Squat Jumps run backwards across goal line

Rinse and repeat twice with burpees, merkins

Mosey to baseball outfield

10 merkins

Crabwalk 30 yard 10 diamond merks

Crabwalk 30 yards 10 merkins

Mosey to Pavilion

Dip/ Inclined merkin ladder to 13

Mosey to pick up bricks then mosey shovel flag


Count o Rama

Name o Rama


Prayers for Sensei’s son recovering from Lyme disease and the family of our fallen brother Big Wheel