MANNIVERSARY

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

Manniversary

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.

AMEN

Under Pressure

Sat. July 22, 2017

Welcome:  Fitness, Fellowship, Faith.   Free, All Men, Outside, Rotationally Led, COT

Warmarama:

Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves.

Mumble Chatter:  Under Pressure- clamps apply pressure to hold wood under pressure, amazing power to line up, 3rd hand, what do we do when the pressures of life squeeze us?  Run from God and do things our own way, or run to God and ask for his help and strength.

Shoulder Taps in cadence.

Side shuffle mosey to near bull pens:

Circle Up- Large.  Piece of Resistance : hold squat with bar out.  1 PAX bar down, shuffles around circle pushing down on bars of other PAX, next PAX goes.

Trunk Twist in cadence.

Straight leg march mosey to hill by 3rd base:

Legs up hill: Canoes in cadence, big boy sit ups in cadence

Regular mosey to Pavilion:

2 minute drill: 30 second hang, 30 second shoulder presses, 30 seconds arm curls, 30 seconds shoulder shrugs

Backwards mosey to sand volleyball:

1-legged dead lifts in cadence 10 each leg, squat jumps up count 15 to 1, skewed merkins over bar in cadence, switch, flutter kicks while holding bar count 15 to 1.

Bar line sprint to Soccer Board:

2 minute drill: Jump Taps 30 sec, Arm Curls 30 sec, Popeys 30 sec, Rollups 30 sec.

Careoke mosey to pavilion:

10 pullups, bicycles in cadence, side planks with bar, switch, AYG to the shovel flag.

Cool down stretch, share, announcements, FNG’s, counterama, namerama, COT, 2nd F?

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.