True Gloom in all its glory!

Six brave men cut through the thick fog to rendezvous at “The Pond” We partnered up to ensure no soul was lost in the gloom

The Warmup:


Sun gods

Grass Pickers

Mountain Climbers

Plank Jacks

The Thang: Partner Dora 1 2 3 100 Merkins, 200 Squats, 300 LBCs

P1- run across the field, burpee and return

P2- do the exercise flapjack


Dominoes- PAX line up planks with left hand high, starting at one end, first PAX rotates to regular plank position for X 10 Merkins, first PAX then holds regular plank and next PAX rotates down for Merkins, and so on down the line. Return back, Left Arm up.

PAX lined up in People’s chair, Domino down the line -5 Mike Tysons, return back with 5 Mike Tysons


Mosey to the monkey bars:

Two PAX on the bars doing 10 pull ups while remaining PAX burpee OYO, rotate. Second round with 10 leg ups


Quick round robin of MoM while each PAX took a turn reading the following verse:

Ephesians 4:29

 Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.



9/4 Manniversary: Special F3 Workout at the Allentown Hope Rescue Mission. Uptown Girl sent out a signup email. Please sign up if you plan to attend.



Bogey, Tree Hugger, Vector, Rough Rider, Tool Box & Demo


COT & Prayers:

We thanked our Father for this glorious day and prayed that the children who attended FBC’s VBS would feel his love and continue on a path to follow and serve.


DEMO Out!                 Great work MEN!


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