The Longest Hour

3 pax (different from last week) posted in the gloom for what seemed to YHC to be the longest beatdown in memory. Having planned the workout based on many more pax, YHC had to quickly rethink the workout.


Mosey to a lonely little field next to the tennis courts for TOP (Triangle of Pain).

  • SSH x15
  • Imperial Squat Walker x10
  • Merkins x10
  • Mountain Climbers x10

The Thang

Mosey to Lamp Chop Hill.

  • Bear Crawl up, Crawl Bear down, 5 times.
  • Triple Nickels: 5 Merkins at the bottom, Run up, 5 Jump Squats at the top, Run down, Repeato x5
  • Moroccan Nightclub x25
  • Route 66: Mosey through the trails in the woods, stopping at 11 intervals to complete merkins, 1 at the first stop, then 2 at the next, then 3 . . .etc. Total of 66 reps.
  • During Route 66, threw in Pull Ups (AMRAP), and Inclined Situps (AMRAP).

Mosey to the racquetball courts.

  • Wall of Fire: Pax sit in Peoples Chair while one pax at a time completes: 15 LBC round 1, 10 Merkins round 2, 5 Burpees round three.
  • Ascending Testicles: Merkins with feet on the wall at 10 degrees, then 45 degrees, then at BTW position. (This was pretty much a Fail, but we tried it.)
  • Wall of Fire Run: Pax sit in Peoples Chair while one pax at a time runs to picnic benches and completes 10 Step Ups each leg, then runs back.
  • LBC x25
  • Pretzel Crunch x15, flapjack.
  • WWII Situps 10 OYO

Mosey to the little shaded grassy area by the parking lot for a Yoga stretch.

  • Forward Fold Series: Mountain, Swan Dive, Forward Fold, Half-forward Fold, Angels Breath. Repeato several times.
  • Lunge Series: Plank, Down Dog, Three Point, Cheetah, Right Lunge, Crescent, Warrior One, Lunge with Prayer Hands Bind, Warrior Two, Peaceful Warrior, Side-Angle, Warrior Two, Warrior One, Crescent, Lunge. Repeato left side.


  1. Forty-five minutes into the workout YHC checked the time only to find we were only twenty-five minutes in!
  2. Ascending Testicles exercise brought the comment from @Bio Hazard, “I thought this was a church group?”  To which YHC replied, “Faith is loosely defined in F3.”  Wait until he hears the names of some our other exercises.
  3. @Bio Hazard and YHC cruised over to Harrisburg afterwards for coffeeteria.  Lot of pax out there including three from Concord, so it was a convergence of sorts.  Sorry you couldn’t join us @Manatee.