In God’s Bosom


Arm circles, Huggie Bears, Abe Vigodas

50 Squats to get the blood going on a cold morning!

Now that the muscles are warm, Yoga to stretch- Warrior 1, Warrior 2 into a plank, downward Dog, Cobra, plank, Repeat other side.

The Thang

Mosey to the pavillions:
pull ups. Lunge to next pavillion

Partner up to do taps, high five your partner with a push up

Sideways bear crawl to next pavilion


Sideways bear crawl opposite side to next pavillion

More squats

Jump lunges back to pavilion

More pullups

Bear crawls to next pavilion


Crabwalks to next pavilion

Step ups on benches

Bonnie Blairs

Mosey back to parking lot

Dealer’s Choice:

We had 12 men show up and everyone got a turn. We did World War I’s, Freddie Mercurys, Merkins. Dr. Seuss had us do negative ab pull downs with our legs and windshield wipers each side- 5 reps each. These were tough!!

We ended with announcements, Counterama and Name-arama.




LEADing 219

Happy New Year! Today is January 1, 2019.  The starting temperature for our workout was 52 degrees.  Yes, the year is already off to a great start.  Eleven PAX gathered at the Lehigh Valley Road Runners Club house, planted three shovel flags by 0900 for a special New Years Day workout and CSAUP.  It turns out there just happened to be a 10K race going off at 9am as well, so it was hard to find a parking spot; but great way to plant some F3 seeds in the hearts and minds of all those other crazy people out there that are serious about taking the Daily Red Pill without excuse.  T-Claps to Long Haul for EHing everyone within arms length of him.

Disclaimer  – We are not professionals, we don’t assume any liability you do.  Modify as needed to include not even doing the exercises.  Aye!

Warmarama – SSH, Night Clubs, Abe Vagoda, Grass Pickers, Goofballs, Monkey Humpers, Slow to Fast Mountain Climbers, and Merkins.

The Thang – This workout out is thematic based on the New Year and the theme I have chose for myself for 2019.  Based on suggestion of F3 Nation podcast and recommendation of Beaker I have chose ONE WORD this year to be my theme and basis of decision making to become a better version of myself.  That one word is LEAD.

L – Lazy Dora – partner up for 100 merkins, 200 lbcs, 300 squats.  P1 – does 10/20/30 while P2 – holds plank.  Flap Jack all the way to cumulative count achieved in each exercise.

E – Eights (the little cousin of Elevens) – Pax runs between .20 and 25 mile together.  Stop and wait for the 6 to catch up 1 Merkin and 7 Burpees.  Rinse and Repeat.  Run for .20 mile until

A – Alarm – Shoulder Taps x 10, Lunges x 10, Flutter Kicks x 10, Bear Crawl, Ranger Merkin

D – Deconstructed Burpees – 10 Squats, 10 Thrusts, 10 Merkins, 10 Thrusts, 10 Squats.

Dr. Seuss and Ranger Rick


Praise God for this group of men known as F3, especially on it’s 8th anniversary.  We pray for devine guidance, wisdom, strength, and courage was we set out to influence the world and LEAD in every aspect of our lives.  Special prayers for F3 Lehigh Valley leadership team that is in place to bring this gift of F3 to as many men as possible in 2019, may it be more than 219 new men (FNG’s) and may we multiply leaders to continue to carry on the influence to help make more High Impact Men.

More T-Claps for all the PAX who joined the CSAUP dip in the crick. Pictures to follow.

Dip in Da Crick 2019

Rocky XXVII.2

Saturday, 12/29.  Damp but clear.

Preruck attended by two. Disclaimer accepted by all.

Warm up:  OYO – neck rolls, trunk rolls, Casey Kasem, bending and stretching.  IC- SSH, Abe Vigodas, grass pickers, side lunge, imperial walkers, Merkins, shoulder taps, Mayweathers, Peter Parkers, mountain climbers. Calf stretch and arms circles-OYO.  2 for 0.0 walk to pavilion.

Mosey around park.  During mosey – side shuffle, high knees, butt kickers, backwards jog, touch the ground, and skipping.

The Thang: Partner up, 9 stations. Each partner does one exercise and then switches.  Rep exercises done with 15 lb. dumbbells. Rotate stations at the end of each song. Station one- 25 Merkins and low plank. Station 2 – Al Gore and 25 squats.  Station 3 – 25 curls and iron cross.  Station 4 – 25 Freddie Mercuries and six inches.  Station 5- punching bag.  Station 6 – 25 shoulder presses and 25 skull crushers.  Station 7 – 25 triceps presses and side plank.  Station 8 – 25 dips and jump rope.  Station 9- 25 half Supermans and 25 back rows with each arm.

Extra credit: 25 yard bear crawl and 25 yard crab walk.  Followed by three 30-30-30’s.  Followed by 90 yard race, followed by 20 goof balls. Followed by 3 minutes of jump rope.

Mary: Dealer’s choice included: American hammers, crunchy frogs, WWI, windshield wipers, LBC’s, and one other ab exercise that I can’t remember.

COT: COR, NOR, announcements and prayer requests.

The Devil made me do it.

Today’s lesson, gents, is don’t plan an outdoor workout with the expectation that Pennsyl-tuckey won’t drop 6 inches of snow on your workout space 3 days prior leaving you with a slushy instead of concrete.


SSH x 20 IC

Imperial Walkers x 20 IC

Abe Vigodas x 20 IC (Anyone know why this exercise got his name?)

Grass pickers x 20 IC (sort of in cadence right Coug?)

Monkey Humpers x 20 IC

Neck rolls

LB arm circles followed by BB arm circles


The Thang

The path to hell is paved with good intentions and usually starts with some rock music so we did as well.

Thunderstruck Merkins:

Using my crappy car stereo we played Thunderstruck by AC/DC holding plank until each time the word thunder was heard. At each thunder we went down for a merkin.

Downward trend continues with Indian run to the pavilion with sound off count 13 people’s chair for respite.

Witch’s tatas:

The ground was as cold as a witch’s tatas. So we got down on it and tried to keep ours similarly cold. All exercises low to the ground.

13 Low and slow Merkins.

Superman hold for sound off count 13

13 Dive bombers

Another round of people’ chair for respite, followed by sound off count 13 low plank hold.

Contiuned our downward spiral with Toy soldier march to the picnic pavilion.

The Beast

6-6-6. 6 exercises 6 reps 6 sets.

Bear crawl from pavilion to next one with 6 low squats. Rinse and repeat 6 times.

Next was Duck walk to the pavilion with 6 WWII’s. Rinse and repeat 6 times.

You get the point so we continued with crab walk/Carolina dry docks, horse walk/Freddy Mercury, bunny hop/wide Merkins, and finished with the beast of beasts Tim Tebows/burpees.

Slog back to the cars.


Named our FNG. Welcome Candyland!

Ladder 11

The Pax arrived to an AO with storm damage from the last two weeks that resulted in the playground being closed. The water run off washed away the base of the playground making it unsafe for little kids and big kids alike. So what do we do? Adapt and overcome.



10 LBAC forward and backward

10 Huggy Bears

10 Abe Vagodas IC

10 Grass Pickers IC

Plank ~ 30 Seconds

10 Merkins IC

10 Mountain Climbers IC

Lunge Twist to the shed ~ 30 yards

Mosey to the parking lot for …

The THANG – Ladder 11

At one end complete 10 reps of exercise A, move to other end for 1 rep of exercise B. Repeat subtracting 1 from A and adding one to B until one rep is completed of exercise A. Plank for the six after each set in rounds one and two. Al Gore for the six after each set in round three.

Round – Exercise A – Transport Method – Exercise B

  1. Merkins – Run – Dips
  2. Toy Soldier Walk – American Hammers
  3. Squats – Run – Calf Raises

We then moseyed to the bandshell for 7 minutes of Broga to cool down and stretch out the old muscles.


Health: We are all susceptible to disease and some of us have had a disease. Today a reminder was given on the importance of taking care of yourself and those in your charge. Preventative medicine is there for you to prevent and cure some diseases. The trick is catching them early. Get checked out and encourage those around you to also get checked out. A simple procedure could save your life. Don’t let your car have a better preventative maintenance plan than you do.

Workout Deck

We showed to the darkness Saturday morning after torrential downpours on Friday evening. The road next to the creek was covered with mud and debris from flooding. We safely navigated the mess to the other parking lot.


SSHs, LBACs, Huggy Bears, Monkey Humpers, Abe Vagodas, Grass Pickers, Plank, Merkins, and Peter Parkers

Mosey to the pavilion for …


Flame purchased an F3 Workout Deck and has been itching to unleash the thrashing on the Pax for a month. The deck was well received. The cards were sorted in a particular order so the exercise group rotated in sequence (eg. hearts, diamond, clubs, then spades and repeat for the whole deck). We pulled the top card and did what was written on it, and repeat.

  • Lunge Walk
  • Oblique Crunch
  • Backward Run
  • Merkin
  • Standing Lunge
  • American Hammer
  • Burpees
  • Dip
  • Alternating Side Squat
  • Freddie Mercury
  • High Knee
  • Calf Raise
  • High Slow Flutter Kick
  • Plank Jack
  • Incline Merkins
  • Jumping Lunge
  • High Plank
  • Sprint 200m
  • Diamond Merkins
  • Monkey Humper
  • Low Plank
  • Karaoke
  • Carolina Dry Dock
  • Low Slow Squat
  • Sprint 300m
  • Merkin
  • Wojo Squat (YHC could not remember what this was so we skipped it)
  • LBCs
  • WWII Situps

The workout was a nice deviation from the normal routine. There are other ideas rolling around for the next workout deck of death beatdown.


Bee Hive Hindenburg

Disclaimer:All men 18 and over,free, outside,not professional, modify as needed, assume all risks, accept with Aye.                                                     Warmarama:part partner up,high steps,butt kickers,jog, skip while partner does various exercise.Then circle up.. Sungods,Abe Vigodas,side straddle hops,grass pickers.                   Thang: Mosey to parking lot…for Hindenburg blimps.Burpees,lunges, imperial walkers, merkins,plankjacks, squats.Run,side shuffles, skip,high steps between corners.By the time we did merkins,this was challenging with appropriate groans.It was my second q and had great support and encouragement,thx guys.                      Mosey back to base for Mary.Seinfeld told us what Mary stood for and Capone introduced us to bird dogs which was great core, stretch and balance.                                Cot of trust:Praises and prayers for Cougars friend Wayne who coaches his sons football team and Wayne’s son who is under the weather.Also for more men like Wayne to step up.My praises for our founders,leaders and all my F3 brothers and f3 itself which it awesome.Great morning from my perspective .

Saturday morning Bliss

Warm up:

20 Burpees followed by some

Abe Vagotas,

Grass pickers, Huggy bears, Arm circles

Murkins in cadence

Mountain climbers in cadence

15 Freddy Mercury’s and LBCs in cadence.



Partnered up for

Pull ups, Push ups and Big Boy sit ups  2 sets, one man doing 40 push-ups while his teammates did pull ups and big boy sit ups . Teammates switch when first teammate finished his pushups.

mosey to the parking lot.

“Cone rally “ w/ coupons

started at first cone, bear crawl to second cone overhead press with pavers 25 times, jog to last cone,( about 75 yards),  sprint back, rinse and repeated changing some of the exercises but always sprinting back to the starting point. 6 sets total.

Abs dealers choice  followed by 20 Burpees to close it out.

nameOrama and circle of trust. God is good.






F3 IronPax Challenge 4 at the Bee Hive

The F3 IronPax Challenge – Week 4

The 4th and final week of the F3 Iron Pax challenge has come and gone. For those who participated, whether you completed the whole challenge or not, great job. These past four weeks at the Bee hive have been very challenging, especially week two. But we made it through to the end. We finished that race and deserve to now be called “IronPax“, awesome!

I hope you have all grown over the past four weeks and found out something about yourself. For me personally I have found out a lot. First, I persevered. A lot of muscle soreness had me using a ton of muscle relief cream and tossing in the bed to get comfortable, especially after week two. Another thing I learned is that my left shoulder should probably be looked at by a doctor. Will that happen, maybe?

I am one tough 45 year old. Most of my life before my forties we spent enjoying the comforts of life and therefore being a lazy ass. I did not take fitness seriously until after my 39th birthday when the doctor had a ‘discussion’ with me about cholesterol. Yeah, I do not want that issue and I am doing what I can to keep the cholesterol down. A good King (fitness) and Queen (diet) strategy is doing the trick. But there is that other one, The Jester! I get knocked off the plan by the jester all the time. The Jester is food, especially chocolate. I have a bad habit of snacking if there is something in front of me. I am the only one strong enough to ask God for help in defeating  or resisting the Jester.

After leading the group through the IronPax challenge I found out I am good at leading and organizing. The last four weeks went pretty well and no problems arose during the challenge.

The last characteristic is that I am capable. This challenge has given me more confidence in leading and in my own physical fitness. I embraced the challenge and went at it full force with a great attitude. And it shows in my scores. I did really well.

I know it sounds like I am bragging about my self an awful lot, I am. You see, as men we have a tendency to not believe in ourselves and believe we are not good enough. We oftentimes limit ourselves by our own perception of who we are. All of those things I said above about myself I also think about you. You are all amazing men and I am honored to call you brother.

Believe in your self!


The Challenge

The Mogadishu Mile

One mile run
50 Pull Ups
4 rounds:
25 alternating legs traveling lunge steps
25 Air Squats
4 rounds:
25 merkins
25 Yard Sprint
100 coupon squat thrusters
50 Pull Ups
One Mile Run

Pull up alternatives
1. Pull-ups
2. jump pull-ups
3. negative pull-ups
4. inverted rows

F3 IronPax Challenge Week 3

The @F3IronPAX Challenge has showed me I can do more. I am capable of more. I am worth more and I deserve more. So do you! If there is anything you take away from these challenges besides sore muscles I hope it is a belief in yourself. You can do this, what your this is at the moment, you can do it. Embrace the opportunity and go for it, there is treasure there for you.


F3 IronPax Challenge – Week 3

The challenge is scored based on ACCUMULATED REPETITIONS in 30 minutes. Each round consist of a Burpee Block Jump Over Descending Ladder, 50 Reps of an exercise (Hand Release Merkins, Boblet Squats w/ Coupon, or Legraises w/ Coupon chestpress) followed by 10 yard out and back braod jump. The exercise will rotate through as described below.

  • 15 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 14 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 13 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 12 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 11 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 10 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 9 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 8 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 7 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 6 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 5 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 4 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back
  • 3 Burpee Block Jump Overs, 50 Hand Release Merkins, Broad jump 10 yards out and back
  • 2 Burpee Block Jump Overs, 50 Goblet Squats w/ Coupon, Broad jump 10 yards out and back
  • 1 Burpee Block Jump Overs, 50 Legraises w/ Coupon chestpress, Broad jump 10 yards out and back

What we found out is that sucked! Not as bad as last week but that sucked.

One poor FNG decided to post to the workout during this challenge, I apologized! Greg came to us with an Emotional Headlock from Knievel with a camping story that involved a wet bed, hence the F3 Name Waterbed. Welcome to the brotherhood Waterbed.

Prayers for Uptown Girl, Ryan, Dolly, Dave, the beginning of the school year, and all unsaid prayers.


Next week is the last week of the F3 IronPax challenge. The only thing I know is there will be pull ups and it will suck, but in a good way.

F3 Iron Pax Challenge Week 2

YHC arrived  little early to the Bee Hive to setup the scene. At that time I met Joe from Charlotte, Aka, Shooter. Always great to host DR Pax for a workout.


We moseyed to the other side of the park then:

LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Plank, Merkins, Peter Parkers, Monkey Humpers, Ankle Rolls

Mosey back t the Shovel Flag for …

The Thang – Iron Pax Challenge Week 2

Each set was AMRAP for 8 min with 2 min of mandatory rest between sets. After 25 reps of a set run 25yds and back. Each exercise was demonstrated for proper form.

  • Squat Thrusters W/Coupon
  • Arm Curls W/Coupon
  • Kettle Bell Swings W/Coupon
  • Man Makers W/Coupon

The Results:

Name Round 1 – Curls Round 2 – Manmakers Round 3 – Kettlebell Swings Round 4 – Thrusters Total
Dropbox 245 62 223 151 681
Cooter 125 25 100 50 300
Knievel 223 53 175 125 576
Shooter 200 57 153 90 500
Seinfeld 204 60 152 100 516
Cougar 211 53 150 100 514
Flame 232 75 200 150 657

The PAX didn’t have much to say after that, except Seinfeld who pointed out that we had 6 minutes left for Mary. OK, dealer choice.

Prayers for our visitor Shooter’s father, Kneivel’s grandmother and family.

IronPAX Challenge Week 1 – Bee Hive

The F3 IronPAX Challenge – Week 1

YHC arrived early to the Hive to place signs and measure the 400 meters. With a close ear to the sky’s for thunder and lightning, YHC carefully laid out the course that we would take to complete the challenge.

Upon arrival Dr. Seuss informed YHC this could not be done in 45 minutes at The Trojan on Thursday. We showed him wrong as every pax came in under 45 minutes. Good work men. This was a hard challenge but we faced it together and persevered through it. Proud of you guys.

The Challenge

4 Rounds for Time:

50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend

40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground

20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep

Run 400 meters – this is 400 meters, not 400 yards, and not 400 feet – a full lap around a standard track is 400 meters, a lap around the perimeter of a football field is not – DO NOT “eyeball” it, take a minute and measure it out

**Scores will be submitted at – deadline to enter a valid score is Saturday, August 11 11:59PM Eastern Time

**This workout will be scored as ELAPSED TIME to complete all 4 rounds

**The workout can be completed as many times as you wish during the week but ONLY submit ONE score per pax

**Each score submission will need a unique email address per pax for proper score reporting

**Whatever email address by a pax will need to be used for all 4 weeks so that points can be accumulated properly throughout the month

**Any questions about the workout, the definition of an exercise or anything else will need to be sumbitted on Twitter to @F3IronPax

Charles Barchetta … who?

After Cougar was done messing with his shoes and niceties were discussed with downrange PAX from Roswell Georgia, Scar we moseyed to the football field and then all hell broke loose.

Charles Bronson … the not so famous Chuck Norris wanna be.

Red Barchetta … unknown song by an unknown band named Rush.

Charles Barchetta … this workout.

Charles Bronson
Start with 3 shovel flags, cones or other distance markers with first two 100 yards apart in a line, the last another 10 yards.
At starting point, perform
50 SSH’s, sprint to 2nd point, then army crawl to 3rd point. Mosey back to start
50 Merkins then rinse/repeat.
50 Burpees, rinse/repeat.
50 LBC’s, rinse/repeat.
50 Jump Squats rinse/repeat.

Red Barchetta
100 Yard Dash then 100 SSHs, run back to start point to plank/wait for six;
75 yard dash then 75 mountain climbers, run back to start point to plank/wait for six;
50 yard dash then 50 LBCs, run back to start point to plank/wait for six;
25 yard dash then 25 Merkins, run back to start point to plank/wait for six;
10 yard dash then 10 Burpees, run back to start point and plank/wait for six.

Mosey back to the shovel flag for the COT.

Upcoming – Details on the News page

CONVERGENCE next week. Signup with Uptown if you are attending.

Wednesday Workout and Word. Meet at Flame’s, mosey to park for a workout, mosey back to Flame’s for a devotional.


Prayers for new beginnings for Drop Box’s 2.1



Welcome, 7/14/18

Warm a rama: Arm circles, snap crackle pops, reach for the stars, happy feet, pendulums, hulk hogans.

Scissor jacks, quad stretch, plank jacks, calf stretch


Full Pull- weighted backpack, each PAX shared thoughts on being bold, side shuffle
Block Walk, backwards run
4 Square, carioca
Bucket Curls, front run
Jump rope, shuffle shuffle jump
Merkins, zig zag backwards
Goofballs, 2 forward runs
Mountain climbers, American hammers
Ab roller, bicycles
Block side steps,squats
Side Planks, SSH’s

Prayers, praises, announcements, counter ama, name a rama, FNG- Short Haul, COT

The 1776 Workout

This workout has been modified from last year. Improvements included taking reps from 1576 to 1776, pushing back start time to 07:00, and increasing workout time from 45 minutes to 60 minutes. Suffice to say after almost 2 years of working out with this group of men, this was the toughest workout YHC participated and or lead.

Disclaimer – only men over 18, rotational lead, free, all volunteer, non-professional, modify as necessary, not pass fail, you assume very real risk of injury by participating. Everyone states “I” or leaves upon their own free will.

It was also made perfectly clear that no one ever completed this workout from our AO “Solo” to achieve “Patriot” status; however, fireworks are set-off and enjoyed by all who finish together. Suggested that you partner up with 2 or three guys to get combination of total rep counts to suit your fitness level. The mantra is give your best and nothing less. Don’t give up, just keep moving. We won’t leave you behind or leave you where we found you.

Warmarama – Leg Swings, SSH, Sungods, Abe Vogoda, Grass Pickers, Monkey Humpers, Slow Mountain Climbers, 1776 meter run (1.01 miles). Pax stops running when the first guy completes a mile run. You should walk, jog, or run your fastest.

The Thang

Round 1
1 – Agility: 100 yard High Knee
2 – Arms: 100 – Merkins
3 – Legs: 100 -Squats
4. – Abs: 100 -LBC’s

Round 2
1 – Agility: 100 yard – NUR (backward run)
2 – Arms: 100 – Pull Ups
3 – Legs: 100 – Step Ups
4. – Abs: 100 – American Hammer (50 x IC)

Round 3
1 – Agility: 100 yard AYG Sprint
2 – Arms: 100 Overhead Claps
3 – Legs: 100 – Lunges
4. – Abs: 100 – Plank Jacks

Round 4
1 – Agility: 100 yard Duck Walk
2 – Arms: 100 Dips
3 – Legs: 100 Mountain Climbers (50 IC)
4. – Abs: 100 Flutter Kicks (50 IC)

Full Disclosure: I think round #3 Leg exercise might have been missed. I don’t remember doing the lunges; however I wrote it down. Then again it could have been the impact of the heat and nausea setting in.

Finisher: 100 Yard Bear Crawl and complete 76 Burpees! Special thanks to our camera man (Dave Hinson) and his grandchildren Sander for counting the last 10 burpees, and Selah for counting the last 6 burpees.


NoRama – Long Haul becomes Proud Pappa of Try. Welcome Kyle a former rubgy player and PE teacher.

CoRama – 11

Announcements – workout tomorrow 5:30am Lone Lane Park (Trojan).

Prayer and Praise – thank God for this great country and all the freedoms we have. Mothers, Wives, Daughters expecting babies. (Uptown, Dropbox, & Try). Lugi new home in Bethlehem. Prayers to help all of us continue use our giftedness to lead in our families, workplace, and community. People, especially our children our watching.

The F3 Alphabet – Flame Style

Arrived at the AO early to setup the props and noticed some logs laying on the side. They may be relocated some time in the near future.

This workout is brought to you by Sesame Street and the letter Q! Today we will learn the F3 Alphabet, Flame style.

Mosey ~1/4 mile to the location of the 1st pain station at a pavilion. Here the F3 Alphabet was revealed to the PAX, groans ensued.

Round 1. All PAX participated by completing 5 reps of each letter together.

American Hammers
Carolina Dry Docks
Fiddler Crabs
Gorilla Humpers
Jumping Spiders
Nolan Ryans
Plank Jacks
Q’s Choice – PAX assigned a letter
Ranger Merkins
Seal Jacks
Thigh Master
Van Goghda
Your Choice – PAX chooses an exercise
Zombie Walk

Round 2

Each PAX was instructed to spell their own F3 name. From the exercise billboard run ~1/8 mile to the park, complete the 1st letter, run back to the billboard and plank for the six, repeato until completo. Each PAX must also complete a Q and a Y. If you run out of letters spell your Ms name.

1. You must do one letter at a time.
2. You can take the path to the park or cut across if you choose.
3. All exercises must be completed at the park.
4. Each exercise was demonstrated so if you need instruction it cost 1 Burpee.
5. You can have another PAX retrieve your next exercise if …
a. You hold a plank until they return.
b. Both PAX must complete both exercises before moving on.
6. If you know the secret word of the day that was posted on Slack you can bypass the Q’s Choice by whispering it to the Q.

At 7:25 we called round 2 and did an Indian Run back to the Shovel Flag.

Word of the day – Guilt

Do you believe you must do something to earn God’s favor?
Do you wallow in feelings of guilt?
Do you know that gets you no where?

Paul, who was “sorrowful, yet always rejoicing,” understood this.

When we relate to God out of a guilty conscience, we try to earn our worth by being severely critical of ourselves. Rather than relying on God’s mercy, we struggle to show God how good we are. A sense of inadequacy drives us to prove that we are deserving of God’s forgiveness.
But you’ll only experience God’s forgiveness when you quit trying to earn it. When Martin Luther came across Romans 1:17, “the righteous will live by faith,” he saw the futility of all his good works. For the first time, he recognized the futility of trying to earn God’s acceptance, and he rested in the gift of God’s amazing grace. His decision to base his life on faith changed his life and revolutionized the church.

The same kind of faith will revolutionize your heart and help you win the battle.

If you sincerely ask God for forgiveness, you can be confident you are forgiven. “If we confess our sins,” scripture tells us, “he is faithful and just to forgive us our sins” (1 John 1:9).


Announcements: Special workout on July 4th to celebrate the birth of the greatest nation to ever exist. Uptown Girl will reinvigorate the trusty old 1776 workout as a Happy Birthday to America.
When: July 4th at 07:00 AM
Where: Macungie Memorial Park
Who: ALL PAX and any guest they bring

New Wednesday evening AO coming soon. Workout and Word will start soon and details should be out this week. This replaces the study at Flame’s on Wednesday evenings.

FNG!! Seinfeld brought an FNG to the fun. Welcome to the PAX Dexter, look forward to seeing you again soon.

Prayer List: Uptown Girl pregnancy, Drop Box, Agassi, Neon’s Calf.




Traveling the four corners of …

Of the 5 PAX that participated in the workout 2 were on time. We start at 6:30 on Saturday morning gentleman!

Disclaimer given.


Using the parking lot we traveled back and forth.
Round 1 – sprint
Round 2 – high knees
Round 3 – butt kickers
Round 4 – lunge with a twist

30 SSH
30 Merkins
15 Peter Parkers
10 Monkey Humpers

Then we took a mosey to the basketball court for …

THE THANG — Four Corners
Round 1
Side shuffle to each corner for 40/30/20/10 Merkins
Round 2
Kereoke to each corner for 40/30/20/10 Squats
Round 3
Backwards Run to each corner for 40/30/20/10 Lazy toe touches
Round 4
Bear crawl to each corner for 40/30/20/10

Recovery mosey to a pavilion.
Rebound jumps – 3 sets of 6-10 reps – start standing on the seat of a picnic table, jump to the ground, when you hit the ground rebound jump.

Round of chest.
20 x Irkins
20 x Merkins
20 x Dirkins
20 x Dips

Mosey to the shovel flag for 6 Minutes of Mary.
LBCs, American Hammers, Crunchy Frogs, Leg Spreaders, WW1s

Rocky X

Saturday, June 9 – great weather.
Disclaimer read. All PAX accepted.
Warm-up: Ab vigodas, side-straddle-hops, huggy bears, grass pickers, mountain climbers, and a few other stretches. Followed by light jogging, shuffling, skipping, karaoke, high knees and butt kickers. Mosey to pavilion for The Thang.

The Thang: PAX partnered up, rotated through five stations. Station 1 – punching bag. Station 2 -crab cakes and shoulder taps, Station 3 – ab slide and jump rope. Station 4 – Merkins and WWI sit-ups. Station 5- one-legged squats and dips. PAX rotated from station to station at the end of each song. After completing each station Dr. Seuss shared scripture memory system while PAX recovered for round two. After round two, PAX completed an Indian run back to the shovel flag.
COR, NOR, announcements and prayer requests.

The Bigger Picture

Welcome and Disclaimer by Uptown

Warm-a-rama: Snap Crackle Pops, Chinooks, Reach for the Stars, Pendulums, Mountain Climbers, Lunge Stretch

The Thang: Mosey to Gaga Pit, Incline Merkins, Jump Overs (only one shin banger), decline plank hold, spring boards, goofballs, and other abs while 1 PAX circled 2x.

What is your bigger picture?

Mosey back to the coupon wagon (Cooter’s van). 1 PAX was sent on a solo “mission” with weighted backpack and extension cords while the rest of the PAX did coupon stations (sledge, jump rope, block curls and shrugs, tool box step-ups). Switch and Rotate.

Just like Nehemiah, we have our obstacles. “The joy of the Lord is our strength”. Great time of sharing. We are not alone.

Announcements, prayers, praises. Counterama, Namerama. FNG- Welcome to Scribe. COT. 2ndF at the Diner.