First, our thoughts go out to Whiteshoe who suffered a bad calf injury just after warm-up. It was a somber reminder that things can change in an instant. Our prayers go out to him for a speedy recovery. Hopefully not as serious as his other calf injury (“matching scars” as he says). 16 PAX arrived ready to get after it. Wendell G reminded YHC that this was a fellowship workout. Plenty of fellowship (or “hootin’ and hollerin’…aka Yoda) to go around. Let’s get started.


Fellowship job around the track… meet up with Country Wide who was waiting for us to arrive.

GM x 15, Mtn climber x 20, IW x 15, Plank jacks x 20, Merkins x 10

The Thang

Sprint ladder at 20, 30, 40, 50 yards with merkins and LBC

Sprint to the 20 (this is where Whiteshoe went down…man we hated to see that. Fazio and Wendell G were there to help him back to his car) Let’s try this again.

Sprint to the 20, merkins x 10, sprint back to the baseline, LBC x 10

Sprint to the 30, merkins x 10, sprint back to the baseline, LBC x 10

….and up to the 50 yard line then back down to the 20.

Mosey to the tennis courts for some tabata…. 20 seconds on, 10 seconds move to next corner (i.e. rest).

Exercises were: spiderman merkins, CDD, wide merkins, burpees, sumo jump squat, knee ups, star jumps, alternating jump lunges, freddy mercury, chilcut peter parkers, dolly, flutters…. 6 minutes total.

Mosey over to the picnic tables for a little 10-20(-20)-30-40

box jump burpees x 10, irkins x 20, derkins x 20, box jumps x 30, donkey kicks x 40

Mosey down the path to the entrance of the park

Beast up the hill – 6 exercises, 6 reps each

Nipplers, Prisoner squats, squat thrusters (hands of the ground), single leg merkins, lunges, Fazio arm circles for speed (was planning burpees here but decided otherwise)

Mosey to the baseball field.

BTTW walk down the fence. Each man BTTW walk from one pole in the fence to the next, sprint to the infield and back, BTTW walk to the next pole. Did this about 5-6 times.


Ski abs, plank to squat, chillcut, aquaman, LBC…done.

Announcements – lots. Haven house 12/15, Christmas Party 12/19… lots going on.

Prayer requests – Trinity: pray for healing, comfort and peace.

Steroid took us out (I think… a little foggy at this point)

Always a pleasure… thanks Horsehair for the invite….#TeamWHH.