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
Derkin
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.

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

WE MISSED THE LAST SET DUE TO TIME BUT HERE IS WHAT IT WOULD HAVE BEEN…

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!

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)

WARM-UP:

Windmill x10ic

Arm Circles x10ic/forward/backward

SSH x25ic

CORE SHREDDING TIME:

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

MOLESKIN:

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!

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)

WARM UP:

SSH x25ic

Arm Circles x10ic

Windmills x10ic

THE THANG: 

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

MOLESKIN:

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!

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

THE THANG:

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

MARY:

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!

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)

WARM-UP:

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

CELEBRATION TIME:

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

MARY:

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!