Will Power

19-Oct-2017 Trojan Workout

6 PAX posted to the Trojan under a starry sky.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk (e.g., if you trip over a skunk) and full liability. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Mosey to park entrance

Day’s Thought: “Everything can be taken from a man but one thing: the last of human freedoms – to choose one’s attitude in any given set of circumstances.” Viktor Frankl, holocaust survivor.

Another virtue of manhood is Will Power – responding to circumstances in a manner that makes the most of the situation; delay gratification; make decisions against yourself; self-denial. Discipline begets discipline.

Warm-a-rama: Arm circles, Abe Vigoda, Moroccan Nightclub, Imperial Walker, Monkey Humpers, Copperhead squat, Plank Jacks, Peter Parkers

The Thang:

Basic Indian Run to playground

  • 2 groups: 1: Inverted rows on swing (30) and Ab roll outs (30); 2: Burp-ups (~10) and Derkins (15)
  • Russian Dips (30)

Mosey to parking lot

  • Wheel of Animal Walk across parking lot: Frog hop/10 Werkin; Bear Crawl/10 Merkin w/ L hand forward; Duck Walk/10 Diamond Merkin; Crab Walk, 10 Merkin w/ R hand forward

Uptown Girl imparted a life survival skill during the bear crawl – if a bear is chasing you, run downhill since a bear runs more slowly downhill; this was verified by Uptown Girl’s observation during a Bear Crawl at the Swamp.  YHC thinks all you need to worry about is being able to run faster than your companion which is an incentive to post to F3 workouts!

Mary: Dolly, Freddie Mercury, Flutter Kicks, Reverse Crunch, Alternate Toe Touch, Starfish Crunch

Truth nugget: “The secret to not sinning is not “not sinning” but to dream more – you need a vision for your life bigger and better than selfish ambition.”

COT: Announcements, Praise/Pray Requests, Count-a-Rama, Name-a-Rama, Prayer (Leading for Zena with some decisions; Reliable vehicle for Petri and provisions as he and his M travel).

A Glorious Workout

Round 1 Part 1 (baseball field) Partner-up 200 push-ups total, one person does push-ups until partner makes his way around the bases carrying bucket of stone, two plates (25s, 35s, or 45s), or single or double sandbag. Part 2: repeat the same with 200 squats.
Round 2: run to playground, then partner-up in groups of 3 to do pull-up/burpee ladder (one person in group does 1 pull-up other do 1 burpee then switch until everyone does one, and the progress to 2 each and so forth to 10 or 10 minutes whatever comes first.
Round 3 part 1: run to football field partner-up; then one person starts with Spider-Man crawls to the 50 yard line while partner does 10 mile kicks; once partner does 10 he switches with his partner and partner does mule kicks until the 50 yard line is reached. Part 2: crab walk to end zone while partner does 10 high jumps repeat back and forth in same progression as above. Part 3: ape crawls to 50 yard line while partner does 20 sit-ups repeat same progression back and forth, Part 4 bear crawl/hold plank for 30 sec.
Finish last 5 min. with circle up of various abs exercises (each person calls one out for 10 count with or without cadence)


All In Championship Workout

Saturday, 10/7/17 – Lake Champion, NY

Priority One Guy’s Weekend

SPECIAL AO: https://lakechampion.younglife.org/Pages/default.aspx

Slim and I planted the shovel flag over 24 hours in advance of workout with the following note taped to it…. “F3 Boot Camp Workout Saturday! Meet here @ 6:15am”
The retreat director further planted the seed with an announcement to the 337 men after dinner. Lots of mumble chatter and EH’ing continued as we approached the gloom.

A brief welcome was given by YHC and introduction of Chip Hawkins who came out of his wheel chair and with oxygen to sing for us God Bless the USA! YHC transitioned DISCLOUSRE to Flame.


A mosey through the sprinklers to the soccerfield. Circle up for a brief instruction on cadence. Sungods, Abe Vagoda, Grass Pickers, Mountain Climbers, Merkins, Peter Parker, SSH, Monkey Humpers, Hill Billies, Alabama Ass Kickers, Crab Cakes


Part 1 – Log Pile

Mosey down past the maintenance shed to the log pile. Some guys picked up trees, others cut fire wood, and some buckets of soil up to top of hill. (1/4 mile). Some guys flipped logs down hill and off cliff. Other guys went up and down hill with buckets and firewood. SSH and Monkey Humpers until 6.

Part 2 – Ascending Partner Suicides

Spaced out two cones about 110 yards part. Both partners start at same spot.

P1 – Bear Crawl as far as possible; while P2 10 merkins, P2 sprints to switch with P1
P1 – Crab Walk as far as possible; while P2 20 monkey humpers, P2 sprints to switch with P1
P3 – Inch Worm as far as possible; while P2 30 SSH, P2 sprints to switch with P1

Thang 3 – The Wall

Mosey to the wall down by the lake.

1. Urkins
2. Derkins
3. Dips
4. Step Ups


Crunchy Frog, WWI sit-ups, Plank Twists, Freddie Mercury, Snow Angels, Flutter Kicks

CoRama – 26

NoRama – 15 FNG’s maybe more. Crotch Rocket, Destiny Child, Flipper, Sumo, Duece, Over Easy, Tap Out, Black Hawk, Monkey Wrench, Selfie, Big Blue, Snoop, Pappa Bear, Dr. Feel Good, and Napoleon


Lord thank you for bringing us all together this weekend to learn more about what it means to go ALL IN as men for you. The battle is real and don’t fool yourself. You need a brother to walk with you to push you and encourage you to give your best. We know we are living 3rd; behind you and our family.

Last and certainly not least, Chip took us out with the singing of the Star Spangled Banner.