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.

Veteran’s Day Murph

This morning 10 men gathered to honor our nation’s veterans with our attempt a “The Murph.”

It goes like this ….

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile Run

Our modification was to attempt this by breaking it into fourths …

  • Run 1 lap (1/2 mile)
  • 10 pull ups, 20 push ups, 30 squats
  • 10 pull ups, 20 push ups, 30 squats
  • 5 pull ups, 10 push ups, 15 squats

We repeated this four times and then finished with 2 laps for the last mile.

Upon completion and returning to the shovel flag we talked about what a veteran is and we wanted to pay tribute to a veteran in our lives by conducting a “Veteran Name-A-Rama.”

Each PAX said the service members name followed by the branch of service. The PAX repeated the branch of service. Below are the men we honored followed by a video.

  • Ronald Miller – Army
  • Ray Sewicki – Army
  • John Cressman –  Marines
  • Terry Conrad – Navy
  • Roger Spear – Army
  • Luke Tolson – Marines
  • Andrew Boulah – Marines
  • Paul Billman – Air Force
  • Raymond Houtz – Army
  • Thomas Grubb – Army

We also introduced the F3 Lehigh Valley Hall Of Fame log. The PAX passed it around and admired God’s creation that will one day don their names. Can’t wait to engrave the first name on that log.

We also brought out the ruck sack and weight plate to honor Big Wheel, a PAX from F3 Houston that ultimately succumbed to a heart attack. The ruck and plate were auctioned off and Flame was the winner. This ruck and plate will see many miles around the Lehigh Valley and beyond. More to come …


Prayers for Sensei’s son Jackson after contracting Lyme disease. He is doing better now. prayers for the Snyder family after the recent birth of twins. Praise for Tiny Bubbles son who is celebrating 90 days clean and sober and prayers he continues on the right path. Prayers for Flame’s mother in law who is in Thailand on a mission trip to save women and girls from sex trade.

During the prayer I reminded the PAX of the workout we just did and pointed out that Lt. Murphy did this workout on a regular basis. The important part is that he did not do the workout for himself, he did it for others. He prepared himself on a daily basis to fight against the evil in this world and he paid the ultimate sacrifice only after placing others ahead of himself. I call this Living Third and Lt Murphy is a great example of what that means.

House of Cards

Thirteen PAX vacated the strong hold of the Fartsack to build a House of Cards.

Mosey about 1/2 mile up some road to an intersection of a dark alley and some other street.


Moroccan Night Clubs, LBAC, Huggy Bears, Abe Vagodas, Grass Pickers, Monkey Humpers, Merkins

Mosey another 1/2 mile or so to Rodale Trails for …


House of Cards

Each PAX picked a card from the pinochle deck. The card values represent the reps and the suit represented the exercise.

9 = 9, 10 = 10, Jack = 11, Queen = 12, King = 13, Ace = 20, Game instruction card = Dealers Choice

Hearts = Merkins, Diamonds = Burpees, Spades = Squats, Clubs = Big Boy Sit-ups

We started with a ton of Merkins and then moved into the Burpee phase with only one set of Squats and no Big Boy Sit-ups.

Mosey to another location about 1/3 mile down a shady path for round 2 of house of cards. Same deal with unused cards. This round some of the clubs showed up however, there were a ton of burpees in both rounds with which came accusations of a stacked deck to which YHC said “tough s#!^”, errrrr sorry?

After the second round we conducted a “Last Man Mosey” back to the shovel flag.

  • We started the mosey as a group running at your own pace.
  • The fastest man picked a spot to turn around and run back to the six.
  • All other PAX also turned around at the spot to run back to the six.
  • This continued until about 1/4 mile left.
  • Finish with a sprint to the shovel flag

We ended with some big boy yoga to stretch out the muscles and joints used in all the running. We finished with 2.1 miles.



  • Sign up for the Faith Men’s Night, email this morning.


  • Luigi’s family and Drop Box’s family in Puerto Rico and Flames friends in Saint Thomas dealing with the destruction left by recent hurricanes.
  • Papa Bear’s co-workers health after a diagnosis of cancer.

Count-A-Rama: 13


  • Proud Papa: Detention’s son-in-law, James
  • F3 Name: Lucky

Check out “House of Cards” on Relive!

Live third and be well my friends. Love you guys.


Flame out …