Thank you sir, may I have another?

Thank you sir, may I have another?

The shovel flag was firmly planted, and 44 PAX (including 2 FNG’s) started the day off right.         


  • Little baby jog to the teacher’s parking lot. Shhh, don’t wake the neighbors.
  • One-legged burpees – OYO 5R/5L
  • Imperial Walker x 25
  • SSH x 35
  • One-legged burpees – OYO 5R/5L
  • Plank and count off
  • Half of group go with Donkey Kong and half with YHC (switch half way at the PAX exchange zone)

Donkey Kong’s lead:

Run to track and line up on field sideline

  • Bear Crawl x 50 yards
  • 10 Burpees
  • Crab Crawl x 50 yards
  • 10 Burpees
  • Lunge walk x 50 yards
  • 10 Burpees
  • Backwards Bear Crawl x 50 yards
  • 10 Burpees


  • Right Hand/Leg High
  • Regular
  • Left Hand/Leg High
  • Regular
  • Right Hand Balboa
  • Left Hand Balboa

Jack Webbs (1 Merkin + 4 arm raises incrementally)

  • Group 1 up to 7 Merkins/28 arm raises
  • Group 2 up to 5 Merkins/20 arm raises

Run to Concession Stand

  • Peoples Chair w/ Raised Arms x 1 minute
  • BTW x 5
  • Group 2 did manage to get in Jack Webb set #6 (6 Merkins/24 arm raises) at the end

Stagecoach’s lead:

Run to baseball field area

  • 20 Dips
  • 10 Supine Pullups
  • 15 Rail Hops (if you’re OCD like me, add 1 so you’re even on each side)
  • Rinse and Repeat

Migrate to shallow right-center field


  • Wide arm merkins x 10
  • Staggered right arm merkins x 10
  • Staggered left arm merkins x 10
  • Partner derkins (PAX 1 plank; PAX 2 decline merkins) x 10
  • Firkins (fingertips merkins) x 10  #buildingstrongfingers
  • Diamond merkins for group 2 (you can thank TR who was begging for ‘em) x 10

Broad jump burpees from center field to the left field foul pole.  #realcrowdpleaser

Jog up the hill to find a piece of wall

  • People’s chair x 60
  • Wall Plank
  • Wall mountain climbers

Entire group come back together at the end for DK’s slow flutter special x 40



  • The one-legged burpees were a hit to start off COP.  In fact, that’s why YHC added a second set after SSH.
  • Apparently DK’s group 1 was stronger as they managed more Jack Webb sets.  Plus, that group pleaded for some diamond merkins in push-o-rama.  I even heard a call for one-arm diamonds, although no one stepped up on that.
  • YHC called out by PAX for cadence and movements getting out of sync in 2nd round of push-o-rama.  #wastedarms  #QICgotbusted
  • Lively bunch this morning…lots of #mumblechatter.
  • Nice work by all.  Welcome to the 2 FNG’s today.  Hope you enjoyed the workout and come back for more.


  • HDHH tonight – 6 pm at Vintner Wine Market.  Great 2nd F opportunity.
  • 3rd F workouts:
    • Yardstick – Southpark Panara Bread; Thursdays at 0630; see Hops with questions
    • Compass (True Measure of a Man book study) – Chick-fil-a Arbotetum; Fridays at 0630; see Stone Cold or Bulldog with questions
  • Signup for Fall mud run by 5/25
  • F3 Dads each Saturday in June…more details coming soon.
  • New Monday workout (DMZ) at Carmel Middle School starts 6/3.
  • New Saturday workout (name TBD) at McAlpine Elementary starts this week, 5/25.

About the author

Stage Coach author

Notify of
Inline Feedbacks
View all comments
11 years ago

One month after busting this one up, it’s time to do it again. Need some Pax to step up to lead a new one. Get up with Skywalker.

Had to double check Harley was doing the decline merkins on my back. Hollow like a chocolate bunny. I don’t think he had to look on the flapjack. #junkinthetrunk

11 years ago

Aye. Tweet me if you want to help us plant a new workout. @Skywalker_F3

11 years ago

Once we figure out those one handed diamond slerkins it’s on like donkey kong!!!

Would love your thoughts, please comment.x