Manny Machado


11 brave PAX entered the gloom at Williams Park for a workout inspired by a walkoffhome run  in extra innings by Manny Machado (#13) that put YHC’s beloved Orioles 13 games over .500.  The only thing that would have made it better would have been if it was the 13th inning.

Even more inspiring was Crikey’s commitment to post in spite of the torturous eye treatments he is undergoing multiple times a day…

The Thang:

Indian Run around the park and back to the parking lot then Plank and count off, Mountain Climber x13, SSH x 26, Standard Merkin x 13, GM x 13, Diamond Merkin x 13, Windmill x 13

Jog to other side of school:

Odds BTTW, Evens “take the hill” w/ 3 burpees at the top, flap jack, Odds Peoples’ Chair, Evens “take the hill w/ 5 burpees at the top, flap jack, Odds plank hold, evens…7 Burpees, flap jack

Jog to picnic shelter.

Irkins x 13, Dips x 13, Alternating Left / Right Step Ups x 21 (Markakis) and repeato.

Jog to Field for the Elle MacPherson consisting of:

Prisoner Squat, LBC, Wide Grip Merkin, Freddy Mercury, Squat hold.

On the line on the (plush zoisa, according to Wilson on Monday) soccer field:

Lunge walk half the field, sprint the rest.  Backwards half the field, sprint the rest.  Full field sprint.  Bear crawl half, sprint the rest.  Full field down and back sprint.

Circle Up for Mary:

Makhtar Ndiaye x 13, American Hammers x 21, LBC x 26, Freddy Mercury x 21, Six Inch Leg Hold around the circle x 7 (10 for Cornholio) and done.


PAX shared what they like most about F3.  Answers ranged from accountability to friendships to stress relief to quality of men in group.  Overarching theme was that this is something you would never find in the gym.

Props to Crikey…you can ask him about the waterboarding (Thanks Cherie Berry) treatment they are doing to his eye…I cannot do it justice.  Good to see you out here.

2nd F at the Alley on 8/14.  See website for details.  Should be fun.

Luke 9:25 For what does it profit a man if he gains the whole world and loses or forfeits himself.

Think about it…we chase after worldly things and “keep up with the Joneses”, but what do we really gain from that if we are not true to ourselves and to Him.

Cherie Berry led us out with a strong prayer.