Miracle Mile Ahead

Sometimes in life we get knocked down, punched in the face, and lost trying to find our way.  This morning 7 PAX gathered in Macungie Park @ 5:30 am.  YHC and Cooter started with 22 push-up warm-up for veterans suicide awareness.  It was 38 degrees and 15 mph winds which promised us all a good punch in the face.  We started down route 66 in search for the miracle mile.  A couple of detours on the way to the miracle mile left us lost and out of time to finish the marvelous mile that was planned.  We ended with a tribute to Chumbawamp, “I get knocked down, but I get up again.”

Warmarama: 15 IC: Sun Gods, Wind Mills, Squats, Robots, Heisman, Big Boy Sit-ups, Merkins, Dollies – Leg Spreaders

Circle of Pain – Route 66 – each light post a series of exercises.  Each member of Pax count off 6 reps.

  1. Crab Cake
  2. Lunge
  3. Iron Mike Tysons
  4. Mountain Climber
  5. Bomb Jacks
  6. Dips
  7. Pull Ups – while Pax counts out 6 – flutter kicks


Miracle Merkin Mile

  1. Lap # 1 – Sprint – followed by 25 Merkins (SSH until six)  END HERE
  2. PICK UP HERE NEXT TIME: Lap # 2 – Rail Road Tracks – Plank – run 10 yards – Merkin Until

MARY  (5 min song)

To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees.


Something YHC has been in search of his whole life is Significance.  I was confused and thought that if I was successful significance would follow.  Problem is success is an illusion and matter of perspective.  You can be successful at anything if you are willing to let yourself.  In pursuit of significance you find giving and serving are the only way.  The last thing many believes in the Christian faith need today is to go to another Bible Study.  They already know far more than they are willing to put into practice.  What they need are serving experiences in which they can exercise their spiritual muscles.

This is the entire premise behind F3, I am 3rd.  Put God first, family and friends 2nd, and you 3rd. Until we really get this, we will keep getting knocked down and that’s o.k.  It’s all part of the learning process.  If you are lucky you will have a great group of friends to help you get back up again.

Counterama & Namerama = 7 – no FNG’s.