Today marked the first true cold day of the winter season bringing us a brisk 18 degree temperature morning. Luckily the wind held off but that still posed a challenge for the lungs to expand. Garden State reached out for a Q, and since nobody took the lead, the PAX paid the price with #Sharknado.

PAX: 10AC, Hershey Kiss, Marvel, Herbie, Garden State, Eagle, Squared, Fridge, Inspector, Sunspot (Q)


SSH x25ic

IST x20ic

Arm Circles x10ic/each direction

Windmill x10ic



15 Burpees

20 Merkins

20 WW2’s

20 Diamond Merkins

20 Scorpion Dry Docks

After each exercise do a loop around the parking lot. Completion = 5 rounds. Burpee total = 75. Everything else = 100


Man what a WO it was in the cold weather! As the PREBLAST said, You Asked For It hahaha. I have been wanting to bring #Sharknado into the mix and was waiting for the right time. I didn’t feel like actually being creative but sometimes lack of creativity leads to a punishing WO. You guys did well with your first round of Sharknado. I’m glad we reduced the distance running as the PAX were pushing hard to get through those 5 sets. Congrats to those that finished as the 5 sets equated to 2 miles running. On the next round we will increase the loop size to push yourself to the next level.

Thanks for following the lead! Special shoutout to Eagle for the patch. Thanks brother! Means more than you know!

Until next time, Sunspot OUT!

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The Murph

PAX: Eagle, Sunspot

2 PAX chose the harder thing and posted in the frosty gloom. Eagle agreed to post and I figured we might as well close out the year right with #TheMurph. Here is what The Murph is…

1mile run

100 pull-ups

200 Merkins

300 Squats

1mile run

The exercises are done in sets 10 oyo/assisted, 10ic, 15ic with the mile runbook ending. We do this in memory of Michael Murphy who would do this daily under weight. It was hard enough for us today after vacation and the ever healthy holiday food so no rucks were worn.

It sure is great seeing the change with Eagle and how much better of a runner and the strength he has gained in his time in F3! I love seeing those transformations! Keep putting in the work brotha! Thanks for following the lead today.

Until next time, Sunspot OUT!

TClap |

F3 Lanco Christmas Eve Celebration

PAX: Nails, Sunspot (Q)

2 PAX got after it this morning to earn to abundance of food that shall be consumed over the coming days. Here is what we did…


Mosey 0.5mi

IST x20ic

Windmill x20ic

Grass pickers x20ic

SSH x25ic


Mosey to playground:

Pull-up x5 oyo

Toe to bar x5 oyo

Hanging Crunch x5oyo

Repeato down to 1 of each

Mosey over to the pit, realize it’s a muddy and nasty mess, so mosey to parking lot

Squat/Merkin ladder 10-1 sprint 10 parking lot spaces between

Head to pavilion:

Lt. Dan

Mosey 0.5mi to shake legs out back to pavilion

Pinky Pie

Mosey 0.25mi


LBC x20ic

Left Side LBC x20ic

Right Side LBC x20ic


Great job today Nails! Great to have you back out there and catch up and learn more about you. I was already sore from Flintstone’s Q on Saturday and this just added another layer of soreness to it. Good luck with the litter of new puppies! Let’s all remember was Christmas is all about, that it was God fulfilling his promise to send a savior for us all. Enjoy the time with family, friends, and those close to you! Thanks for following my lead today Nails.

Until next time, Sunspot OUT!

TClap |

Ring Around the Mosey

Fourteen Pax showed up on 12/22/2018 for my VQ and it was a fun mild winter morning.

The R.A.M:
Mosey in between every exercise
Arm Circles- 15 each direction IC
Calf Raises- 40
Windmill – 20 IC
Rosalita – 20 IC
Oblique Crunches – 5 each side IC
Inclined Merkin
Squat – 15 IC
Burpee – 10 Ic
Glute Bridge – 20 IC
Mtn Climber – 15 IC
Dip – 10 IC
Flutter Kick – 20 IC

Lunge walk
Chuck Norris Merkin – 10
SSH – 30 IC
Glute Bridge – 20 IC
Mtn Climber

ended with another mosey for a total of about 4 miles of running.

TClap |

Oh Brickmas Tree

Oh Brickmas Tree, Oh Brickmas Tree, how lovely are thy cinders! 12 PAX posted in the rain to get better and worked on their lumberjack skills. Here is what we did. 

PAX:  Magneto, 10AC, Marvel, Bourbon, Inspector, Garden State, Fridge, HK-Hershey Kiss, Flintstone, Turnpike, Herbie, Sunspot (Q) 

WARM-UP: Mosey lap to get bricks, SSH x25ic, IST x20ic, Windmills x20ic, Arm Circles x10ic/each way

THE THANG: all of the following was done with bricks with a short mosey after each set (10 parking lot spaces)…

5 Burpees

10 merkins, 5 burpees

15 dips, 10 merkins, 5 burpees

20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

50 SSH’s (no bricks due to safety), 40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

55 LBC’s, 50 SSH’s (no bricks due to safety), 40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees


60 Lunges/leg, 55 LBC’s, 50 SSH’s (no bricks due to safety), 40 Curls, 30 Mason Twists, 1min plank, 25 Squats, 20 Carolina Dry Docks, 15 Dips, 10 Merkins, 5 burpees

MOLESKIN: it’s always great when a PAX (Marvel) informs his brother (Bourbon) is returning and he wants to make sure the WO is very difficult, so what better thing to do that the Brickmas Tree! Solid beatdown that had our shoulders, arms, wrists, hurting. #Gainz were made today brothers! You guys were KILLING it today! Love seeing the physical gains you have all made. I think the best part was the LBC’s right in the water. Great job not being afraid of a little sogginess to get better. Thanks for following my lead! I appreciate you guys more than you know! 

Until next time, Sunspot OUT!

TClap |

Core Shredder

1 PAX braved the first cold day (feels like 23 degrees, so not really cold) and worked the core muscles to keep working on that beach bod. 

PAX: Sunspot (Q)


Windmill x10ic

Arm Circles x10ic/forward/backward

SSH x25ic


All done with a ruck…

3ct sit-up x10

Plank w/ ruck on x30 sec

Freddy mercury (ruck held up) x15ic

Leg lever (ruck held up) x20

Z-press x20ic

Mountain Climbers (ruck on) x10ic

Ruck get-up x15

Z-press x10ic

WW2 (ruck on chest) x20

WW2 (ruck on chest) x30

WW2 (ruck on chest) x10

Mountain Climbers (ruck on) x20ic

Freddy Mercury (ruck on) x5ic

Mountain climber (ruck on) x15ic

Flutter kicks (ruck held up) x50

Leg Levers (ruck held up) x10

LBC (ruck on chest) x20ic

Flutter kicks (ruck held up) x20

Leg levers (ruck held up) x15

Mag Tar Jai (ruck on) x10

WW2 (ruck on chest) x40

8 ct Body Builder (ruck on) x10


Solid work on the core this morning. My lower abs will be feeling that later. No matter the weather, post and be better because of it! 

Until next time, Sunspot OUT!

TClap |

1 Mighty Warrior

It’s not easy to do the harder thing and get-up even when you know no other PAX are joining you in the gloom, but that’s what you have to do in order to become a better version of yourself. I want to be stronger, better, faster each and every day. I wish I could WO everyday, but life and work doesn’t always allow for that, but when the opportunities are there, #GiveItYourAll. 

PAX: Sunspot (Q)


SSH x25ic

Arm Circles x10ic

Windmills x10ic


Ruck up…

Freddie Mercury w/ ruck held up x20ic

Merkin pull/drag x15

8ct Body Builder x5

Ruck Curls x15ic

Lunge x10/leg

Ruck Curls x20ic

Z-press x15ic

Ruck OH Press x10ic

Ruck Squats x30ic

Plank 30 seconds

Merkin pull/drag x10

Z-press x20ic

Ruck get-up x5

Leg lever w/ ruck held up x20

Merkins x20ic

Ruck get-up x15

Ruck OH press x20ic

8ct Body builder x15

Ruck OH Squats x5ic

Pike Merkins x10ic

Ruck Squats x40ic

Merkins x10ic

Freddy Mercury x20ic

Ruck get-up x10


Whew, what a WO! This was brought to you by AllDayRuckOff #SoulCrusher WO generator. How the generator works it does NOT have them in cadence, so to make it suck even more, I added the IC to it. Nothing like 40ic squats to get those legs burning. You can do this at home without a ruck and it will still be a significant challenge. The PAX missed out but there is always next time to #GetSome

Until next time, Sunspot OUT!

TClap |

Modified Soul Crusher

2 PAX weren’t afraid to do the harder thing this morning and posted to push the limits. I was made aware of the Soul Crusher WO generator via AllDayRuckOff so I took the gamble. Had to modify due to time but here is how we #Crushed the Soul Crusher. 

PAX: Fridge, Sunspot (Q)

  • Fridge used bricks and Sunspot did all w/ a ruck


Arm circles and a mini lap because we had lot of work to do


Ruck Curls x15ic

WW2’s x50 oyo (brick/ruck on chest)

Merkin / Ruck Drag x10

Mountain Climbers x20ic

Ruck Row X20IC

Z-Press x15ic

Burpees x30 oyo

8 Count Body Builder x10

Rows x10ic

Flutter kicks w/ brick/ruck held up) x10ic

Rows x25ic

Plank 90 seconds

Rows x15ic

Freddie Mercury x10ic

OH Press x15ic

WW2 x 40 oyo (brick/ruck on chest)

Merkin Drag x10

Curls x10ic

Mountain Climbers x10ic

OH Press x10ic


The only modification we did was for the sake of time we had to eliminate the distances with the ruck on. Regardless we CRUSHED it this morning. One day the weekdays morning WO’s will pickup and the PAX will get even more #Gainz. Nice work Fridge this morning. Way to help keep me accountable and post in the Gloom.

Until next time, Sunspot OUT!

TClap |

10/27/2018 F3 LANCO – Deck of Cards

Seven PAX ignored the rain and wind to show up for a game of cards.

PAX: Eagle, Inspector, Tattoo, Skater, Squared, Garden State, Magneto.

We let the deck do the thinking and the PAX did the work. Each PAX was the Q for the card they pulled.

Each number card was the number +10 for the reps, Royal Cards were 20 reps.

Too many cards were pulled to remember what we did and what order but every Ace was pulled:

100 SSH
100 Flutter Kicks
100 Arm Circles
100 Calf Raises

And each Joker was pulled:
The Motivator
Pinky Pie

Great job today guys. Proud that each of you ignored the weather and posted.

TClap |

F3Lanco 1 Year Anniversary

1 year ago we launched F3Lanco with 2 guys willing to meet me at a park to workout. 3 PAX Strong in the beginning to have 19 PAX strong in the summer. We had the pleasure of F3-Lehigh Valley & F3-Valley Forge join us today in celebration. With the celebration we had another 19 PAX strong ready for a solid beatdown. Here is what we did…

PAX: Eagle, Uptown Girl, Side Effects, Open House, Inspector, Tattoo, Skater, Squared, Turnpike, Dos Equis, Spike, Excel, Long Haul, Hershey Kiss, Fridge, Herbie, Flame, Wheels, Sunspot (Q)

WARM-UP: Short Mosey

Finkle Swings x10ic/leg

Annie x10ic/arm

The Motivator 10-1


Bear Snake

Decline Burpees/Squats 10-1 w/ Quadrifilia up hill

Monkey Humpers x15ic

Merkin Time Bomb x10

Tunnel of Love

Diamond Merkins x15ic

Flying Squirrel x10ic

Mosey to back of park

Step ups x20ic

Calf Raise x10ic

Derkins x15ic

Gorilla Humpers x10ic

Mosey to front of park

Burpees x10oyo

Merkins x15ic


Flutter kicks x20ic

Box Cutters x20ic

Freddie Mercury x20ic

LBC x30 oyo

I can’t even begin to say how much all of you MEN mean to me! It’s a pleasure each and every Saturday to work out with you guys! I love seeing the camaraderie among the PAX and everybody challenging each other to be better than they were yesterday. Thanks for the love from the PAX from Lehigh Valley & Valley Forge! Can’t wait to converge on your location for your anniversaries! This is yours to #GiveItAway and keep EH’ing your connections as we all know LOTS of men that need F3. What better way to start your weekend than sharpening iron with your fellow man! 

Until next time, Sunspot OUT!

TClap |