We're only gonna run one mile, how hard could it be??

Event Date: 
February 12, 2018

10 men showed for sprint-filled sweat-fest at ELHS this morning


20           IC            Side Straddle Hops

10           IC            Windmills

10           IC            Mountain Climbers

10           IC            Imperial Storm Troopers



20 to 1 merkin – sprint ladder

  • 50-yd sprint, drop and do 20 merkins, slow 5 count
  • 50-yd sprint back, drop and do 19 merkins, slow 5 count
  • 50-yd sprint, drop and do 18…
  • You get the picture – down to 1

10 to 1 LBC – sprint ladder

  • Same as the merkin – sprint ladder above…but with LBCs
  • Starting at 10 and work to 1

100 yd run then 5 burpees

100 yd run then 5 burpees

100 yd run then 5 burpees


6 MOM (Mary-go-round)

10           IC            LBC

60 sec                   Mason Twist


Ephesians 5:25-33

25 Husbands, love your wives, as Christ loved the church and gave himself up for her, 26 that he might sanctify her, having cleansed her by the washing of water with the word, 27 so that he might present the church to himself in splendor, without spot or wrinkle or any such thing, that she might be holy and without blemish.[a] 28 In the same way husbands should love their wives as their own bodies. He who loves his wife loves himself. 29 For no one ever hated his own flesh, but nourishes and cherishes it, just as Christ does the church, 30 because we are members of his body.


  • Q had hard-copy disclaimers ready for anyone he felt might look litigious this morning.  In the end, we settled for a thorough verbal version in layman’s terms.
  • We welcomed one FNG this morning.  Don is originally from New Jersey and is a Navy Veteran.  He was EH’d by YHC over the weekend.  He sells performance racing parts to earn his living, helps lead the 5th and 6th grade youth program at Real Life Church and spends his spare time working on his dirt track car to get ready for race nights.   The dirt track connection along with racing parts seemed to make a Cars movie reference easy.  Therefore, we dub thee Mater!  Welcome aboard, brother.  Your efforts this morning did not go un-noticed.  That was a tough one to jump right in on.
  • Mumble-chatter and Q-razzing was plentiful…until the sprints started.  It seemed to quiet down a bit after that…wonder why?
  • Love the scalability of this workout.  #YouAgainstYou
  • Great to Holeshot out there again!
  • Spork made an unexpected appearance – even though he had to leave early.  Helped pace the Q on a couple of pre-workout laps.
  • If you’re counting at home, that was 210 merkins, 55 LBCs, 15 burpees and about a mile of sprints (although the last couple of the Q’s “sprints” could hardly be called that. #Gassed)
  • Gentlemen, do NOT forget that Wednesday is Valentine’s Day.  If your wife tells you she doesn’t want anything – don’t fall for it!  More importantly, even if she really doesn’t want anything, she deserves it.  Show her that you recognize what she does for you and your family.
  • As always, it is an honor to be allowed to lead and a privilege just to be a part of this thing we call F3.


Never one to disappoint is Sonar. I got winded just reading the B.B. great reflection and love the disclaimer on coming home empty handed Wednesday!