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

Full of Thanks

Today’s Thanksgiving Workout;  YHC decided to pull out some scripture  and bake it into our workout.  So beyond being grateful for God his WORD, YHC wants to challenge himself and all of us to use the Word of God.  My prayer is that through this workout we marinate on it and grow as men who are truly grateful.

YHC handed out SIX index cards each with a scripture verse on them and some exercise notes.  (Borrowing PAX headlamps and eyeglasses when needed.)


Knees Up – Run In Place – #1 Card Read – Malachi 3:11 – Morning Call

Sungods – In Cadence

Knees Up – Run In Place – #2 Card Read – Matthew 6:21 – Manmaker

Abe Vogoda – In Cadence

Knees Up – Run In Place – #3 Card Read – 1 Timothy 6:10 – The Wolverine

Grass Pickers – In Cadence

Knees Up – Run In Place – #4 Card Read – Proverbs 31:10-11 –Partner Carry

Monkey Humpers – In Cadence

Knees Up – Run In Place – #5 Card Read – Hebrews 12:11 –Hairband Mile

Merkins – In Cadence

Knees Up – Run In Place – #5 Card Read – Proverbs 13:12 –Pattycake Merkin

Mountain Climber – In Cadence


The Thang

Part 1 – Morning Call

Mosey to Playground – repeating Malachi 3:11 on the way over.

All PAX plank, while one guy does 5 pull-ups.  Rotate through PAX.   Mumble Chatter about what this scripture means to you or makes you think about.

Part 2 – Manmaker

Mosey to Pavilion – repeating Mathew 6:21

PAX do 6 Manmakers followed by 21 second recovery thought.  Repeat 3 times.

Part 3 – The Wolverine

Moesy to Upper Basketball Court – repeating 1 Timothy 6:10

Pax line basketball court sideline.  6 Wolverines followed by bear crawl to other side.  (60 second share) Repeat 3 times.

Part 4 – Partner Carry

Mosey to Baseball Field – repeating Proverbs 31:10-11

Partner Up – at home plate.  Partner 1 carries Partner 2 around the bases.

Home plate – share gratitude.  Flame speaks about the F3 Concentra.  The importance of making your priorities in this World straight!


Part 6 – Pattycake Merkin

Mosey back to Pavilion or Shovel Flag.  Partner Up – get in two lines one partner across from the other.

In cadence partners do 13 merkins down together and alternating hand slaps at top of the merkin.


CoRama = 10  NoRama – No FNG’s

Announcements:  Toys 4 Tots fill Flame’s Truck at each workout through Saturday, December 2.  Make a call to guys you are the Proud Pappa.  Tell them you miss them and thinking about them.  Ruck Workouts now Saturday mornings at 7:30am.  High Impact Man training starting this Wednesday night from 6:30 – 8:00 p m.

Prayers for Drop Box Aunt who is having trouble breathing and adjusting from her move from Puerto Rico.  Praise for Billy Rae’s marriage he has moved back into his home with his family.  Lesson:  When you feel like giving up, DON’T!

This workout was designed to kick your butt physically, mentally, and spiritually.  Did you ever notice it is easy to be grateful for someone or something; but you never seem to spend enough time with those people or things that are most important?  These scriptures focus in on some of the important and underappreciated things.  Also zero in on some misunderstanding of things like God, Wife, Money, Hope, Desire, Heart, and Discipline that will kick our butts for us if we don’t work it out according to the scripture.

EXTRA Credit PAX  (A little extra time needed to complete)

Part 5 – Hairband Mile

Mosey around running trail.  ¼ mile mosey talk about Hebrews 12:11, followed by ¼ mile burst. (no mumble chatter on burst).  SSH for 6 and think about share for next ¼ mile burst.

House of Cards

Thirteen PAX vacated the strong hold of the Fartsack to build a House of Cards.

Mosey about 1/2 mile up some road to an intersection of a dark alley and some other street.


Moroccan Night Clubs, LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Merkins

Mosey another 1/2 mile or so to Rodale Trails for …


House of Cards

Each PAX picked a card from the pinochle deck. The card values represent the reps and the suit represented the exercise.

9 = 9, 10 = 10, Jack = 11, Queen = 12, King = 13, Ace = 20, Game instruction card = Dealers Choice

Hearts = Merkins, Diamonds = Burpees, Spades = Squats, Clubs = Big Boy Sit-ups

We started with a ton of Merkins and then moved into the Burpee phase with only one set of Squats and no Big Boy Sit-ups.

Mosey to another location about 1/3 mile down a shady path for round 2 of house of cards. Same deal with unused cards. This round some of the clubs showed up however, there were a ton of burpees in both rounds with which came accusations of a stacked deck to which YHC said “tough s#!^”, errrrr sorry?

After the second round we conducted a “Last Man Mosey” back to the shovel flag.

  • We started the mosey as a group running at your own pace.
  • The fastest man picked a spot to turn around and run back to the six.
  • All other PAX also turned around at the spot to run back to the six.
  • This continued until about 1/4 mile left.
  • Finish with a sprint to the shovel flag

We ended with some big boy yoga to stretch out the muscles and joints used in all the running. We finished with 2.1 miles.



  • Sign up for the Faith Men’s Night, email this morning.


  • Luigi’s family and Drop Box’s family in Puerto Rico and Flames friends in Saint Thomas dealing with the destruction left by recent hurricanes.
  • Papa Bear’s co-workers health after a diagnosis of cancer.

Count-A-Rama: 13


  • Proud Papa: Detention’s son-in-law, James
  • F3 Name: Lucky

Check out “House of Cards” on Relive!

Live third and be well my friends. Love you guys.


Flame out …