Merkin Mile


4 PAX posted to the Trojan workout on a clear crisp Pearl Harbor Day morning.  YHC, being off routine due to a full F3 agenda the prior evening, forgot his sweatshirt and so was anxious to get moving to stave off the chill.

A disclaimer was delivered and the PAX jumped into the workout.


SSH, Arm Circles, Huggy Bears, Abe Vigoda, Hillbillies, Plank Jacks, High Knees

The Thang:

The PAX commenced with a Merkin Mile (20 Merkins each ¼ mile).  Mumble chatter ranged from the Allentown Rescue Mission event to the etiology of F3 terms not appropriate for public disclosure…

We arrived at the volley ball court for a round of Elevens which included Crab Cakes, Prisoner Squats, and assorted crawls and walks across the court – 10 Crab Cakes, cross the court to complete 1 Prisoner Squat, return across the court by the same means to ladder to 1 Crab Cake/10 Squats.  The court crossings included Bear Crawl, Duck Walk, backward and forward Crab Walks, Broad Jumps, Inch Worm, Ape Walk, Crawl Bear, Lunges, and Carioca.

The Thang concluded with a mosey to the pavilion for 20 Dips.


American Hammer, Plank with a Twist, Lower Belly Crunch, WWI Sit Up


Count-a-rama and Name-a-rama

Announcements and Prayer: 16-Dec workout at the Beehive will include a fitness assessment; prayer for a successful surgery/recovery for Uptown’s father-in-law and for the men at the Allentown Rescue Mission and the staff who serve them.

Parnerkins are Better with a Partner – Nov 30

The QIC arrived at the Trojan at ~ 5:20 AM and waited in expectation of the PAX arrivals.  A car drove up the lane at ~ 5:25 and YHC thought “here is the first PAX”; but alas it turned into another parking lot and was someone coming to walk their dog.  Minutes passed and the start time of the workout was imminent.  YHC contemplated how parnerkins would be done solo; it was a quandary.  However, fortunately this did not have to be solved today because in rapid succession, 3 vehicles drove up and 3 PAX posted without a minute to spare.  A quick disclaimer was delivered.

Warm-a-Rama:  Arm Circles, Abe Vigoda, Mountain Climbers, Peter Parkers, Best Stretch Ever, Imperial Walkers, Monkey Humpers

Mumble Chatter ensued on the topic of why the PAX post to F3 workouts.  Zena confided that he much prefers the company of unkempt, disheveled PAX on a frigid, dark morning doing merkins on hard, cold asphalt to a warm cozy bed next to his warm, soft M…yeah…YHC wasn’t buying it, but it highlights that F3 workouts are a paradox.

The Thang:

The PAX embarked on a pseudo Griff (run around track; alternate running and then running backwards).  We stopped part way to take a break to do a round of ATMs (15 alt shoulder tap, 10 tempo Merkins, 10 fast Merkins) and then continued on to the playground.

Not only do Parnerkins work better with a partner but they are even more ideal when partners are even numbers so we capitalized on Flame’s limited time at the workout and paired off for a round of Parnerkins/Power Merkins (partners both plank; one with legs on others back; take turns doing 10 Merkins each; flapjack).  The PAX continued using partners for a round of Hail Marys (15 Dips with legs on planking partner’s back).

The PAX then rallied for the Morning Call (1 PAX calls 5 Squat-ups while remaining do Merkins) before taking a Zombie Walk/Indian Run back to the parking lot where Flame departed to fulfill his mammon responsibilities.  The remaining PAX muscled on with a Conveyor Belt (5 Burpees/ 5 Prisoner’s Squats/ 5 Donkey Kicks/ Zig-Zag Hops/ 5 Groiners/ 5 Carolina Dry Docks) with Bear crawls between stations for almost 2 rounds each to conclude the Thang.

Mary: American Hammers, WWI Sit-ups, Planks with a Twist, Starfish Crunches, Never Cross Dolly

COT: Announcements, Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer

So, the take home message from this workout is that partners do make a difference.  We can do much more with others than we can do by ourselves.  YHC continues to be grateful for the F3 brotherhood.

Full of Thanks

Today’s Thanksgiving Workout;  YHC decided to pull out some scripture  and bake it into our workout.  So beyond being grateful for God his WORD, YHC wants to challenge himself and all of us to use the Word of God.  My prayer is that through this workout we marinate on it and grow as men who are truly grateful.

YHC handed out SIX index cards each with a scripture verse on them and some exercise notes.  (Borrowing PAX headlamps and eyeglasses when needed.)


Knees Up – Run In Place – #1 Card Read – Malachi 3:11 – Morning Call

Sungods – In Cadence

Knees Up – Run In Place – #2 Card Read – Matthew 6:21 – Manmaker

Abe Vogoda – In Cadence

Knees Up – Run In Place – #3 Card Read – 1 Timothy 6:10 – The Wolverine

Grass Pickers – In Cadence

Knees Up – Run In Place – #4 Card Read – Proverbs 31:10-11 –Partner Carry

Monkey Humpers – In Cadence

Knees Up – Run In Place – #5 Card Read – Hebrews 12:11 –Hairband Mile

Merkins – In Cadence

Knees Up – Run In Place – #5 Card Read – Proverbs 13:12 –Pattycake Merkin

Mountain Climber – In Cadence


The Thang

Part 1 – Morning Call

Mosey to Playground – repeating Malachi 3:11 on the way over.

All PAX plank, while one guy does 5 pull-ups.  Rotate through PAX.   Mumble Chatter about what this scripture means to you or makes you think about.

Part 2 – Manmaker

Mosey to Pavilion – repeating Mathew 6:21

PAX do 6 Manmakers followed by 21 second recovery thought.  Repeat 3 times.

Part 3 – The Wolverine

Moesy to Upper Basketball Court – repeating 1 Timothy 6:10

Pax line basketball court sideline.  6 Wolverines followed by bear crawl to other side.  (60 second share) Repeat 3 times.

Part 4 – Partner Carry

Mosey to Baseball Field – repeating Proverbs 31:10-11

Partner Up – at home plate.  Partner 1 carries Partner 2 around the bases.

Home plate – share gratitude.  Flame speaks about the F3 Concentra.  The importance of making your priorities in this World straight!


Part 6 – Pattycake Merkin

Mosey back to Pavilion or Shovel Flag.  Partner Up – get in two lines one partner across from the other.

In cadence partners do 13 merkins down together and alternating hand slaps at top of the merkin.


CoRama = 10  NoRama – No FNG’s

Announcements:  Toys 4 Tots fill Flame’s Truck at each workout through Saturday, December 2.  Make a call to guys you are the Proud Pappa.  Tell them you miss them and thinking about them.  Ruck Workouts now Saturday mornings at 7:30am.  High Impact Man training starting this Wednesday night from 6:30 – 8:00 p m.

Prayers for Drop Box Aunt who is having trouble breathing and adjusting from her move from Puerto Rico.  Praise for Billy Rae’s marriage he has moved back into his home with his family.  Lesson:  When you feel like giving up, DON’T!

This workout was designed to kick your butt physically, mentally, and spiritually.  Did you ever notice it is easy to be grateful for someone or something; but you never seem to spend enough time with those people or things that are most important?  These scriptures focus in on some of the important and underappreciated things.  Also zero in on some misunderstanding of things like God, Wife, Money, Hope, Desire, Heart, and Discipline that will kick our butts for us if we don’t work it out according to the scripture.

EXTRA Credit PAX  (A little extra time needed to complete)

Part 5 – Hairband Mile

Mosey around running trail.  ¼ mile mosey talk about Hebrews 12:11, followed by ¼ mile burst. (no mumble chatter on burst).  SSH for 6 and think about share for next ¼ mile burst.

Oh..SNAP More Conversational Burpees

It was a balmy 47% degrees this morning.   No need to for a winter hat.  YHC disclosed the PAX and told them they know who we are and not to get hurt.  Modify as needed!  The opening thought was that getting new guys to a workout is usually not a problem, the challenge we’ve been speaking about as an F3 leadership team is how to get guys to keep coming out.  The group consensus was 1 Part MUMBLE CHATTER AND 2nd Part INTENTIONAL ENERGY.  That said, workouts need conversation, purpose and value beyond more burpees and making guys puke.  This will require a little more thought to bring these components to our workouts.


Arm circles, trunk twist, abe vogoda, grass pickers, monkey humpers, merkins, SSH. High knees, butt kicks, shuffle left, shuffle right, Frankenstein, toe lunges, back pedal, and burst.


The Thang

The intention of today’s workout is to provide PAX opportunity to Mumble Chatter while getting a great workout.  I expected at least 15 minutes of light chatter over the course of a Burpee Mile.  Since guys are normally pretty bad at speaking of anything significant to life; I provided categories of conversation. (3 P’s – Problem, Praise, Project).  Most of us are masters at small talking sports, weather, or world news.  The goal is reaching deeper into the parts of life that we have influence.

Part 1 – Burpee Mile – conversational PAX run .25 mile, stop for 12 burpees all together.

Part 2- Bearpees – Bear crawl 4 steps, stop 1 burpee, repeat across basketball court.  Return across basketball court 4 steps, 2 burpees.

Part 3 – Mucho Chesto – Abyss Merkins, Derkins, Urkins military style elbow close to body, Annie floor cleans with a merkin in between.


WWI sit-ups,  Knee to Chest with bottom leg raised, Windshield Wipers, Homer Marge, Flutter Kicks


CoRama = 3

Ball of Man

Giving thanks for the ability to get up early and push ourselves.  Praying for some of our PAX struggling with family matters.  Praying for co-workers with medical challenges.  Praise for Beaker’s son’s marriage out in Michigan coming ups December 16.  And the SNAP; which is the re-branding of the Food Stamps program.  Special thanks to Mr. Brady for bringing and application so I can help a family member evaluate public benefits that he might qualify.  A little mumble chatter goes a long way!

Throw Down

5 PAX total attended for a mild morning for the beginning of November


Warm-o-rama -neck rolls, arm circles, huggie bears, abe vigados, SSH, mountain climbers, plank jacks, across the lot butt kickers, high knees

The Thang – took medicine ball along for all exercises

Started with an indian run – man in the back brought med ball around the group one full time, dropped it in the back and sprinted to front. Repeated same except switched from jog to walking lunge then to bear crawl.

Stayed in same line formation and each member in front led for 3 burpees then plank while man in the back weaved through group with med ball overhead to front of line.

Circled up and did AMRAP of 30/20/10 push press, squat, merkin. Broke up AMRAP with passing med ball around and each member doing ten ball slams. After all PAX did 10 ball slams switched AMRAP to ssh, carolina dry dock, scissor lunge with 10 more med ball slams for each member.

Mosey back to beginning passing med ball around.

Mary, C-O-R, N-O-R


Prayer to recognize and throw off the things in life we carry that keep us from God and the men we should be. Prayers for Mr Brady’s co-worker’s son Justin who has cancer and praise for some good things God has already brought out of it.