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



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



Crazy 8s


Demo stepped up to lead, and we have an FNG!!



mosry to pavilion for crazy 8s

8 exercises:  start 1 rep each, back to back, work your way to 8 reps each then back down…

irkins, derkins, big boys, pull-ups, dips, box jumps, lunges, Squats

took a break halfway thru for around the horn abs, PAX chooses exercise

mosey back to start for…


Where’s the trail??

Chilly and Dark, 5 HIMs (high impact men) of Berks county met up to beat their bodies and encourage each other…

warmarama:  SSH, hillbillies, MH’s

indian run around lower (unlit) end of track….missed a turn, lost the track, didn’t see a hill….with my history of running in the dark you’d think this would be a situation I’d avoid a little more…we made it to the Hill Of Fame eventually for…

-Clock Merkins…. 4 merkins in each clock position called out by Q

-partnered up for 1 round of hill Doras

PAX 1: backwards run up, forwards run down, backwards up..10 merkins at top, bear crawl down switch with partner

Pax 2: 100 burpees

mosey back to pavilion

find spot on wall for

-Mike Tysons x 10

-people’s chair with air claps/ punching jabs

meet over at flag for ab burners, PAX choice:  bicycles, dr w’s, v sits, Jane Fondas, American Hammers



Sprinters Choice

Treehugger stepped up to Q and in true form announced a counting free, cadence less, creative workout. Much mumble chatter involving back abs as well as 2 startling confessions by tree hugger that he likes body builders more than burpees and he doesn’t eat candy anymore.

-quick disclosure, skip warmups with mosey to the runners loop, explained “sprinters choice” en route

-All pax ran one lap around fitness track

-each additional round the sprinter (oldest to youngest) picks the ab workout that all PAX do together, then the body weight exercise that everyone does while sprinter runs….did 2 rounds thru….

exercises/ ab workouts included ( in no particular order) :

burpees, merkins, ww1s, big boys, lunge walk, bear crawl, ab alphabet, merkins, 6 inches, standing American hammers, crab walk, body builders, super mans with abducters (“back abs”), bicycles, dips, box jumps, holding plank for 2 minutes


annoumcements: Black Friday convergence at The Pond 7-8