18 PAX gathered at the Catalyst with gifts of poetry for YHC’s 1 year anniversary with F3: The poetry of movement and motion and a celebration of the beauty and strength of the human spirit.

A sonnet consists of 14 lines, arranged in three quatrains and a couplet. The first three stanzas set up a problem, which is then resolved in the final refrain. The rhyme scheme for a Shakespearean sonnet is abab, cdcd, efef, gg.  After a disclaimer and quick warmup, the PAX performed the Beast in the shape of a sonnet.


  • Jog around the school
  • OYO Hip and shoulder twists
  • 20 x Imperial walker

Ode the Beast: For the Beast, each of the PAX ran half-way across the parking lot, performed 10 reps of the prescribed  exercise, continued to the end of the lot, 10 reps, back to the middle, 10 reps, back the start, 10 reps – completing a total of 40 reps per line.  The following exercises were performed utilizing the rhyme pattern of a Shakespearean sonnet:

  • Merkins
  • Switches (Jumping lunges)
  • Merkins
  • Switches
  • Hindu Merkins
  • LBCs
  • Hindu Merkins
  • LBCs
  • Nipple scraper Merkins – Also called a Half Moon push up. With hands on the curb & butts high, drop knees down and to one side. Lower one nipple until it touches the curb, twist your body in the low plank position until the other nipple comes to the curb, and then press up. That is one rep. Reverse the motion.
  • Low Country Crabs – From the crab position (hands and feet, face up, back and bum off the ground), right hand up to touch left foot up, left hand up to touch right foot up.
  • Nipple scraper Merkins
  • Low Country Crabs
  • Burpees
  • Burpees

After completing the Sonnet, the PAX added a final couplet and Mary to round out the hour:

  •  Lunge walk half way across parking lot, return
  • Inch Worm – All PAX line up in a good form plank, inch hands forward as far possible, when you can’t extend any further, inch feet forward until you are back in a standard plank, and repeat until all PAX have moved half-way across parking lot.


50 x 4 count flutter

I sound my Barbaric Yawp

At the coffeeteria following the Catalyst, Lego, visiting from Charlotte, commented “I thought poetry was for sissys.” There are as many flavors of poetry as there are styles of beer. One man may not like a pilsner, but love a double IPA. So too, much of poetry is written by and for each “gusty man-and-a-half” among us.

In his Song of Myself, Whitman hooks his left hand around the reader’s waist, points to “landscapes hence,” and calls upon the reader to rise up, tackle challenges and make something of their lives:

 Long enough have you dream’d contemptible dreams,
Now I wash the gum from your eyes,
You must habit yourself to the dazzle of the light and of
every moment of your life.

Long have you timidly waded holding a plank by the shore,
Now I will you to be a bold swimmer,
To jump off in the midst of the sea, rise again, nod to me,
shout, and laughingly dash with your hair.

Today each man leapt head first into the belly of the Beast, rose again stronger than he was before, and embraced the morning.  This day, the PAX created a thing of beauty.

Announcements and prayers. Welcome to Lego, visiting from Charlotte, and to FNG Wrecking Ball. Each time I Q, it is impressed upon me further, what an honor and privilege it is to lead. Thank you