June 14, 2018

Why so Many Merkins?


AO: Bermuda Triangle “The Berm”

QIC: Snookie

Conditions: 75 and sunny


  • Welcome to F3! Fitness! Fellowship! Faith!
  • I am not a professional and am not being paid to lead this exercise.
  • You are participating at your own risk, and you are assuming the risk of injury.
  • You are responsible for your own well-being; you could get injured.
  • You are 18 or older, here voluntarily, and you are not paying to be here.
  • Know your limits and do the best you can.
  • Modify exercises as needed. Everything we say is a suggestion. Stop exercising if needed at your own discretion.
  • Any FNGs? (Assign someone to stay with FNGs)


  • Windmills IC x 20
  • High knees OYO for 30 seconds
  • Butt kickers OYO for 30 seconds
  • Stretch what you need to stretch


  • Super Merkin Mile
    • 25 merkins
    • Run a quarter mile
    • 50 merkins
    • Run a quarter mile
    • 75 merkins
    • Run a quarter mile
    • 100 merkins
    • Run a quarter mile
    • 100 merkins
    • Total merkins: 350
  • 5 Burpees


  • Captain Thors (1 BBS and 4 American Hammers up to 10 BBS and 40 American hammers)
  • Dealer’s choice
    • Mothballs: Flutter kicks
    • Tomb Raider: LBCs
    • Bookworm: J-Los
    • Cowbell: ABCs
  • Hold plank till 6:15 (about 20 seconds)

COUNT-OFF & NAME-O-RAMA: 14 PAX (2 FNGs): Bookworm, Commando, Cowbell, Gus, Love Shack (FNG), Minor Prophet, Moth Balls, Saint Nick, Situation, Snookie, Tomb Raider, Vocals, Wonder Bread (FNG), Yard Sale


Jude talks a lot about fighting for the faith. I talked about that in YHC’s COT yesterday. Jude fights by writing, arguing, debating. And that is a way we can and should fight. But that is not Jude wants us to fight. Jude tells the churches to contend for the faith. Our fighting style is not through conflict but through love and mercy; through how we live our lives not how we debate theology. Anyone can talk the talk. But living righteously is tough. And that contrasts with the false teachers Jude is battling. They talk sweet words but live a debauched lifestyle. Righteous living is tough. Temptations are everywhere. Thankfully, Jude has some encouragement there too. We’ve got an awesome savior who can keep us from stumbling.


YHC correspondent incorrectly had the PAX do merkins before each quarter mile. To fix the mistake, the PAX did 100 merkins after the last quarter mile too. The PAX didn’t think YHC was serious till he led by example and started the 100 merkins himself. YHC also learned that Captain Thors use a 1 count on the American Hammers instead of a 4 count.


Grow Ruck in September

Shoestring Q school next Wednesday