"Highlights" F3 5/25/19  11 PAX for a Glorious morning at the Beehive! Welcome.  Disclaimer. Warm-a-rama: Scissor Jacks, Chinook Squats, Pendulums, Carioca, James Bonds, Shoulder Taps.  Mosey. Clock Merkins, Rockette Hillbillies, Plank Jacks, Squat Potato.  Snake Run. Hanging Leg Lifts, Morning Call, Canoes, Motivators.  Bag Brigade. Wave Derkins, Highlights, Peoples Chair,  Growing Pains, Stations.  Simon Says … Continue reading Highlights

New Math at the Trojan

Disclaimer given.Warmarama:Neck rolls,arm circles,trunk rolls, Casey Kasems,sidestradles, Abe vigodas,grass pickers, imperial walkers, merkins, cobra stretching, world's greatest stretch.                          The Thang: Mosey,10k pace,5k pace, sprints, around outside loop with many exercises at intervals.I tried to mix it up with different exercises emphasizing some glute … Continue reading New Math at the Trojan

Daylight savings Saturday

Warm up SS hops, Abe Vagotas, Grass pickers, Murkins, Shoulder taps, mountain climbers, ,followed by 2 laps around the park ending at the pavilion by the back parking lot. the THANG... DIPS/ or Murkins counting off each pax for a count of ten. 4 corners of fun. 3 rounds. Started off as teams at each … Continue reading Daylight savings Saturday

In God’s Bosom

Stretching 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 … Continue reading In God’s Bosom

Push Up Challenge – 2019

Saturday, February 2, 2019 at Faith Church @ Men with No Regrets Conference Dr. Seuss did an amazing job setting up an F3 table fully equipped with 40" SMART TV for viewing of F3 videos and complete with Shovel Flag. Total Push-ups = 851 Total Participants = 13 Age Group Winners: Under 30 - Brian Holahan … Continue reading Push Up Challenge – 2019


Saturday, February 2, 2019 @ 7am Special workout location this weekend moving from the normally scheduled time and place Bee Hive (Emmaus Community Park @ 6:30am) to Faith Church parking lot 7:00am to help increase exposure to F3 as 300 men show up for the annual Men with No Regrets Conference.  Seriously one of the … Continue reading #Relentless

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 … Continue reading LEADing 219

F3 Lehigh Valley’s State of the Union

Eleven PAX gathered at Brookside Country Club around 7 pm for a end of year fellowship night. I.  OFFICIAL BUSINESS: YHC kicked off the evening with official F3 Business.   We highlighted our successes for 2018 and shared some ideas for 2019. Here is a summary:  Measurement2018 Actual2019 Goal1FNG’s612192New Workout Q’s (VQ’s)9223Log of Fame  (50 workouts)8154Century … Continue reading F3 Lehigh Valley’s State of the Union

12 Days ’til Christmas

13-Dec-2018  34 degrees, calm and dry Six PAX arrived in the early morning gloom of the Trojan for some holiday cheer.  Just 12 days until Christmas which was apropos for the planned workout.  The disclaimer was given and we were off…Mosey one lap around the parking lots. Warm-a-rama: Sun Gods, Abe Vigoda, Monkey Humper, Alabama … Continue reading 12 Days ’til Christmas

It will take more than 102 BURPEES to STRENGTHEN you

It was a balmy 35 degrees with a 11 mph wind so in other words it was better than cold.  In the cool of the morning it is easy to stay in the fartsack where it's warm, nobody knows your name, and your weakness matters not.  The sun will rise or the rain will come … Continue reading It will take more than 102 BURPEES to STRENGTHEN you

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. Warmarama SSH x 20 IC Imperial Walkers x 20 IC Abe Vigodas x 20 IC (Anyone know why this exercise … Continue reading The Devil made me do it.

There’s a Hill?

October 12, cool, dry, and a little windy Disclaimer verbally accepted by all. Warm up:  neck rolls, trunk rolls, arm circles, huggy bears, SSH, grass pickers, abe Vigodas, Merkins, calf stretch, Peter Parkers, mountain climbers, stretch OYO.  Mosey to corner of parking lot with cement blocks. The Thang: Cement block options: half, heavy, and/or Heavy … Continue reading There’s a Hill?

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 … Continue reading Bee Hive Hindenburg