Return of the Arm Burner

Welcome Back Kotter to Zebra! First workout since his surgery. Warm up: OYO -neck rolls, trunk rolls, shoulder shrugs. IC - Abe Vigodas, imperial walkers. toy soldiers, grass pickers, and SSH. 10 leg swings each side, forward and backward and side to side. Cardio: 3 sets of one minute of jump rope followed by 20 … Continue reading Return of the Arm Burner

Strength, Speed, Power, & Pain

Dynamic Warm-up Strength/Power Jog to pavilion  Pull-ups max reps followed by box jumps-20 reps Pull-ups max reps followed by step-ups 20 (4 count) Chin-ups max reps followed by single leg pistol squats (10 each leg) Pull-ups any variety max reps followed by lateral jumps over partner holding plank hand plank position.  Each left right jump … Continue reading Strength, Speed, Power, & Pain

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 … Continue reading Stung at the Hive – Nov 25

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 … Continue reading Full of Thanks

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. Warm-A-Rama Moroccan Night Clubs, LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Merkins Mosey another 1/2 mile or so to … Continue reading House of Cards


Go to 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 … Continue reading MANNIVERSARY

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. … Continue reading Under Pressure

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 … Continue reading 1776, Lehigh Valley