Friday Burner at The Pond

38, clear, stars were out..”The heavens declare the glory of GOD”

7 pax plus 1 FNG…almost a naked post but Mcbeal flew in a few minutes into X jacks


ssh, x jacks, ATMs…lined up on edge of parking lot:  high knees length of lot, butt kickers back, karaoke across, 85 per cent sprint back.

-mosey to pullup bar for “morning call”: pull-ups and merkins…with some abs thrown in

-mosey to bandshell/ stage for boxjumps/ dips x 20

-mosey to basketball court for Dora:

Pax 1: run to foul, touch, back to baseline, touch, to half court, touch, back, touch…etc.

Pax 2: worked on burpees x 75 (flapjack when pax 1 returns)

break for dr ws

Round 2

Pax 1: bear crawl across width of court, crawl bear back

Pax 2: working on 250 squats

mosey back to start



Runners Choice Reprise

40 degrees, clear

4 posted for a Treehugger led workout…

disclosure (during SSH)

100 Merkins  60  break  40

mosey round fitness track to swing set area…

The Thang:  Sprinters Choice

PAX take turns running one lap around track…

Pax picks 1 AB exercise…all do together then that PAX takes off running….next runner picks main exercise and remaining pax do together until runner returns…then next runner picks ab exercise….repeat until Q calls time

-ab exercises range from 1.5 to 2 mins timed (in no particular order): floor wiper, dr w, v sits, Supermans (back abs),

knees to chest, ww1, bicycles, plank (2 mins)

-Main exercise (in no particular order):

clap merkins, burpees, bear crawl, goonie punches, Squats, x jacks, Derkins

Mosey back to start


Bogey out


A 26er on the 27th

3 PAX posted on this first Monday coming out of the holiday weekend..

36 degrees, clear

warmarama:  SSH x 20, Mountain climbers x 15

The Thang:  26er

13 exercises, 26 reps each

start at pavilion, mosey together to base of hill, backwards run

up hill, do exercise at top, bear crawl down hill, mosey together

back to pavilion for next exercise….continue till all

exercises complete.


clap pushups (tough), plank jacks, floor wipers, Derkins,

burpees, mountain climbers, lunges, dips, American hammers,

box jumps, squats, Merkins, ww1s


Black Friday Convergence at the Pond

On a day when hordes of people are descending upon retail outlets all over Pennsylvania to blow cash on big screens, toaster ovens and shop vacs, 9 high impact men met on a frigid (24 degrees) morning to push each other to be better, and spend some of those much earned calories from yesterday’s feast.  This was a convergence with Lehigh Valley PAX, and much thanks to Neon, Beaker and Flame for making the trip out to the frozen Tundra of Fleetwood Park.

Flame led us off with the Disclosure, then a mosey down around the fitness trip finishing at the volleyball court for..

Warmarama:  arm circles, moroccan night clubs, MH’s, merkins, mountain climbers…Flame passes the baton to YHC for..

Thang 1:   Black Friday Ball Blitz:   2 teams, 7 stations (stores) with a ball in each store representing our Black Friday deals, on each ball is an exercise and rep count….

1 runner from each team runs to a “store” and retrieves a ball for the group, everyone on team performs the exercise…switch runner and continue until all balls retrieved team members hold plank while runner gets ball…

winning team does 10 burpees, losing team 20 burpees…

exercises:    25 merkins, 2 laps around fitness track, 10 pullups, 10 lunges (each leg), 20 jump squats, bear crawl to second cone and crawl bear back, 10 burpees…

Treehugger takes over as Q…


Thang 2:  Turkey Jousting

PAX form a circle, 2 “turkeys” in center in squat position trying to force other turkey down, winner stays for another battels….

PAX on outside circle performing copperhead squats

Bogey takes over for…

Thang 3:  People’s Chair and BTTW

People’s Chair:  hold position and peform air claps while PAX take turns counting to 5, back around other direction still counting off by five but peforming punches..

BTTW competition:  Count ascending numbers as PAX come down until one final guy “standing”

Mosey back to shovel flag for ABS….around the horn as PAX pick the exercise



Backwards Bears and Baseball

YHC on Q and rolling in hot with only a minute to spare…driving Treehuggers truck with trailer that he graciously lent me to pick up a washer and dryer the day before…..thankful for brothers that are quick to help, and for God’s provision with this free dryer just when my family needed it…much to be thankful for this Thanksgiving eve.



-mosey to bandshell stage for boxjumps/ dips x 20

-mosey to upper ball field for “The Cycle”

-bear crawl home to first (5 merkins, 5 burpees at first)….crawl bear back home

bear crawl around first to second (10 merkins, 10 burpees)…crawl bear home

bear crawl to third (15, 15)….crawl bear home….

bearcrawl all the way around

-we broke up the pain with 2 rounds of abs (American hammers and bicycles)

-finished with dr w’s

-mosey to pullup bar for a round of morning call

mosey back to start for…