True Gloom in all its glory!

Six brave men cut through the thick fog to rendezvous at “The Pond” We partnered up to ensure no soul was lost in the gloom

The Warmup:


Sun gods

Grass Pickers

Mountain Climbers

Plank Jacks

The Thang: Partner Dora 1 2 3 100 Merkins, 200 Squats, 300 LBCs

P1- run across the field, burpee and return

P2- do the exercise flapjack


Dominoes- PAX line up planks with left hand high, starting at one end, first PAX rotates to regular plank position for X 10 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Return back, Left Arm up.

PAX lined up in People’s chair, Domino down the line -5 Mike Tysons, return back with 5 Mike Tysons


Mosey to the monkey bars:

Two PAX on the bars doing 10 pull ups while remaining PAX burpee OYO, rotate. Second round with 10 leg ups


Quick round robin of MoM while each PAX took a turn reading the following verse:

Ephesians 4:29

 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.



9/4 Manniversary: Special F3 Workout at the Allentown Hope Rescue Mission. Uptown Girl sent out a signup email. Please sign up if you plan to attend.



Bogey, Tree Hugger, Vector, Rough Rider, Tool Box & Demo


COT & Prayers:

We thanked our Father for this glorious day and prayed that the children who attended FBC’s VBS would feel his love and continue on a path to follow and serve.


DEMO Out!                 Great work MEN!


1776, Lehigh Valley

The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality!

The Thang

Celebrate our nation’s birthday by tackling a very special challenge:

1776 yard run (1.01 miles)

100 Merkins

100 Overhead Claps

100 LBCs

100 Dips

100 Moroccan Nightclubs

100 Leg Scissors

100 Pullups

100 Stepups

100 Squats

100 American Hammers

100 Mountain Climbers

100 Plank Shoulder Taps

100 Plank Jacks

100 High Knees

Finisher: 100 Yard Bear Crawl to the Shovel Flag (GO USA) and complete 76 Burpees!

Achieve PATRIOT status by splitting the list with one fellow PAX. Both do full bear crawl before sharing the final burpees.

Achieve AMERICAN EAGLE status by going solo!

Challenge commences at 0600 sharp at The Swamp in Macungie Memorial Park.

Test your strength and show your loyalty to your country, surrounded by the fellowship of F3!

Do you have what it takes?



** NOTE: The tags were added to this post for administrative purposes.