Always 70 and Sunny
Always 70 and Sunny

4 Year Celebration with Merkins and Burpees


Eight men gathered at the temporary AO of Da-Pile on the grounds of Atlee High School for YHC’s 4 year F3 celebration that went something like this.

At shovel flag, 1 burpee followed by 2 merkins

Mosey to practice field


  • 2 burpees followed by 4 merkins
  • SSH – 20 IC
  • 3 burpees followed by 6 merkins
  • Don Quixotes – 10 IC
  • 4 burpees followed by 8 merkins
  • Helicopters – 10 IC
  • 5 burpees followed by 10 merkins
  • Arm Circles – 10 big, 5 small IC
  • 6 burpees followed by 12 merkins
  • Arm Circles – Reverso – 10 big, 5 small IC
  • 7 burpees followed by 14 merkins
  • One Legged Lunges – Right Leg – 10 IC
  • 8 burpees followed by 16 merkins
  • One Legged Lunches – Left Leg – 10 IC
  • 9 burpees followed by 18 merkins
  • Heels to Heaven – 20 IC
  • 10 burpees followed by 20 merkins

At end of COP, the total is 55 burpees and 110 merkins.

Mosey to Cool Spring Elementary’s playground

Lat Hangs/Merkins

For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 8 sets of Lat Hangs and Merkins.

For the Lat Hangs/Merkins – PAX did 140 Merkins.

Mosey into neighborhood of Honey Meadows. Jog to end of Meadow Pond Dr. On way, Pax did 10 merkins IC at clubhouse. (20 merkins)

Trail Challenge – For Honey Meadows trail, alternate between 5 burpees and 10 merkins whenever PAX member does to trail interception or road. Option of doing Bernie Sanders whenever going up a hill. Ended up with total of 30 burpees and 60 merkins.

Mosey back to Shovel Flag for a grand total of 85 burpees and 330 merkins which could count as 415 merkins towards the Daville Merkin Challenge.

Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.


YHC is amazed that 4 years has gone by so quickly while he is amazed that he has only been doing it for 4 years. Today’s beatdown was challenging with the distance covered which was around 3.5 miles most of what came in the last 30 minutes along with the repeat of the same 2 exercises (Merkins and Burpees.) Even during the long mosey and trail run, the PAX was never separated by much distance. Well done all!! It was great seeing Marco Polo today. YHC had not seen him since before the lockdown.

Thank you F3RVA for many beatdowns, memories, and friendships I have developed over the past 4 year. I hope I am blessed to have many more years with this awesome group.


Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

It was an honor leading such a fine group of men.

Gotta Run!



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  1. Great Q Phonics and congrats on 4 years. Of course you didn’t disappoint with some running.


  2. Congrats on 4 years!! That was crazy terrible for everyone except helix who looked like he just got took a relaxing stroll in the park. That dude is a beast. Syitg.