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!

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2-2-2 or the Army Physical Fitness Test

PAX: GardenState, Feeny, Turnpike, Herbie, Sunspot, Square, Nails, Magneto (FNG), Eagle (Q)  


  • Side Straddle Hop – 20 IC 
  • Imperial Storm Troopers – 20 IC 
  • Toy Soldiers – 20 IC
  • Arm Circles Front – 20 IC 
  • Arm Circles Back – 20 IC 

The Thang: APFT 

PAX Buddy Up.  One PAX Exercise, Second PAX Counts 

  • Two Minutes – Merkins AMRAP
  • Two Minutes – WWII’s AMRAP 
  • Two Mile Run 


  • Stretch
  • Standing Hamstring Stretch 
  • Tricep Stretch 
  • Frog Stretch 
  • Knee to Chest Stretch 
  • Standing Quad Stretch 
  • Leg Levers – 20 IC


Great job today PAX!  Way to push on the APFT.  It is awesome to use the results from today as a baseline.  We will do it again in three months or so and you will definitely see results!  Welcome FNG-Magneto!  It was great having you join us for the workout and Coffeteria!

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Dance to the Music

16 PAX showed up for some musical challenge!

PAX: Wheels, Quigley, Excel, Skater, Eagle, Flintstone, Inspector, Fridge, GardenState, Marvel, Feeny(FNG), Tattoo, 10AC, Bam-Bam, Sunspot, Square(Q)

Mozy around the park
Motivator 10-1
Arm circle (IC) X 10
Reverse arm circle (IC) X 10


Frisbee toss x 16
Cha cha slide plank routine 
Lunge (IC) x 25
Wall squats (time length varied determine by Q) x 2

Leg lever with “Bring Sally Up” music
Side planks (IC) x 10
Opposite side planks (IC) x 10
LBC (IC) x 10
Finished with 4 rounds of Duck Jousting.  The winner (Tattoo) chose the winning WO – Burpees x 20

Great job fellas pushing through!

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Sunspot’s 3 Year MANiversary

3 years ago I decided to post to this thing called F3 after grabbing a flyer from the church bathroom. I had the pleasure of spending 2 years @F3NWInd where I met many PAX, held various leadership roles, and had my life changed forever. When I relocated to Lancaster, PA, there was NO WAY that I wasn’t going to have F3 in my life. Within 3 weeks of moving we had our first workout with 3 PAX. Today we have an average of 15 PAX every Saturday. I never would have imagined we would have grown as fast as we have and I thank every day for having all of you guys in my life. #F3Lanco has helped tremendously to make this feel like home.

Today, 14 PAX came out to celebrate my 3 year MANiversary.

PAX: Tattoo, Inspector, Garden State, Squared, Fridge, Quigley, Herbie, 10AC, Marvel, Eagle, Turnpike, Skater, Sunspot (Q)


Mosey 0.25mile
IST x3ic
Toy Soldier x6ic
Arm circles x9ic / each arm
Diamond merkins x12ic
Perfect squats x15ic
Motivator 11-1


Grab some blocks OH carry to front hill…
Block Complex / Burpee ladder 11-1
Block rows x9ic
Block curls x15ic
Block Swing x12ic
quick Mosey to parking lot…
Tuck Jump-icides x6 lines
quick mosey back to coupons…
Block chest press x12ic
Block Curls x15ic
Block Squats x15ic
Block curls x15ic


VA-W x9ic
American Hammer x12ic
Bay city scissors x9ic
WW2 x15 oyo
Leg levers x15ic

With this being my 3 year MANiversary Q, everything had to be in multiples of 3. The motivator was a nice challenge as that was 264 reps! I wanted to throw a tough Q at you guys and you pushed through like champs! That front hill ladder was a doozy and loved seeing all the PAX pushing everybody when they were hitting the wall. Thanks for posting with me and celebrating my MANiversary!

Until next time, Sunspot OUT!

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Ultimate Frisbee

BACKBLAST: 07/07/18:

15 PAX Posted to play a killer game of Ultimate Frisbee!

PAX: Inspector, Squared, Snare, Eagle,10AC, Herbie, Marvel, Skater, Zepp, Bourbon, Garden State, Tattoo, Nerf (FNG), Strider (FNG), Matlock (FNG)

Garden State led the PAX is some much-needed stretching

THE THANG: Ultimate Frisbee!

Three rounds of Ultimate Frisbee were played on a slippery field. Hopefully Inspector didn’t need any stitches and Herbie can still walk.

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Death Wish


Without knowing what the weather was going to bring, 14 PAX posted including one FNG! Way to post Excel and Snare! Hitting it with a workout before heading out for vacation! Thanks Jeannine Perry for the motivation!


QIC: Eagle

AO: Rapho Township Community Park

PAX: Inspector, Squared, Snare, 10AC, Marvel, Flintstone, Fridge, Skater, Sunspot (30-pound ruck), Zepp, Excel, Bourbon, HOA (FNG)

Windmills – 15 IC
Arm Circles Front – 15 IC
Arm Circles Back – 15 IC
Chinook – 15 IC
Monkey Humpers – 15 IC

THE THANG: Charles Bronson – Death Wish
50 SSH’s
Sprint 100 yards
Army crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Merkins
Sprint 100 yards
Bear crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Burpees
Sprint 100 yards
Army crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 LBC’s
Sprint 100 yards
Crab walk 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Jump Squats
Sprint 100 yards
Duck walk 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

Freddie Mercury – 25 IC
Homer to Marge
Guantanamo – 1 Round

Whoa, great workout! You guys all did awesome and killed it like Charles Bronson. Great having you join us FNG HOA. Glad you are here and looking forward to seeing you at the next workout!


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