Short Pax…

7 Stoners showed for a little fun this am. Uggs lorded his height advantage over all of us and it went a little something like this:

Mosey around the upper lot and down to the front of the school for the warmup.

SSH x 15

Cotton Pickers x 15

Windmills x 15

IST x 15

Mosey to wall behind the school bus lot

Peoples chair with air presses x 10

Donkey kicks x 10 oyo

Peoples chair with straight arm raises x 10

Donkey kicks x 10 oyo

Mosey to the track.

5 Burpees OYO

1 lap around track

Air squat x 10

LBC x 10

1 lap around track

Reverse lunge x 10

Low flutter x 10

1 lap around track

Dips on benches x 10

Step ups x 10 each leg

1 lap around track

Elbow plank

Merkins x 10 (thanks Whatley)

Dips x 10

Mosey back to the wall

Peoples chair with air presses x 10

Balls to the wall challenge (VT goes to Mattress King)

Mosey back to the upper lot.

Calf raises x 10 Pigeon toe x 10 Outward x 10

Sneaky lungs c/o Kato x 3 minutes

Pretzel Crunch x 10 flapjack x 10

Homer to Marge x 5

Low Dolly x 10


1. Hope you all didn’t mind the Q on the fly this am. Nobody had signed up when I checked this am, so I thought we would just keep it moving.

2. 5:30 tomorrow for the first Rolling Stone Cruise (don’t worry we will keep it easy so everyone can make it).

3. Glad to hear the Pax is EHing friends and guys you run into. F3 is a great way to start the day, and if we are honest with ourselves we know we all need it.

It was a pleasure, sound off below!

9 thoughts on “Short Pax…

  1. LawDawg Post author

    @Waterboy, where were you? You didn’t get lost in Cleveland did you????

    @Peanut Butter, it’s time to get back on the horse.

    Looking forward to an @Sparknut post. Thursday maybe?

  2. Kato

    @LawDawg: Great workout on the fly!

    Saw that @Sparknut posted on Monday….no excuses now. If he doesn’t post Thursday, his shop is just down the street. We can cruise down there and hold the workout in his parking lot.

    T-claps to @Eggplant and @Mattress King for going the distance on the B2W.

    @Schnitzel was scheduled for his VQ on Thursday….but his family is down with a
    stomach bug and he needs to reschedule. Does anyone want to Q Thursday? I have a feeling that @Whatley, @Eggplant, and @Stretchy are eager to jump on it. If not, I’ll be happy to fill the gap.

    I want to encourage everyone to post for tomorrow’s run. We’ve got a “no-drop” policy so everyone should post. F3 is full of “non-runners” who can now run with the best of them. I’m not a runner and my injury makes it no fun…but I’m gonna try to post. And….we need everyone to get in running shape for the spring mud run. It’s some of the most fun you’ll have as an adult, but it’s a 6 mile course. Running through the winter will pay some serious dividends.

    1. Schnitzel

      @Kato – Thanks. Throw in a one-armed burpee for me. Hoping to be back to full strength next week, and will get back in the Q queue.

  3. Eggplant

    Great to be back this morning!
    Thanks for leading the workout this AM LawDawg.
    Looking forward to our cruise tomorrow.

  4. Mattress King

    So, I probably won’t be running tomorrow, not saying that I won’t ever. Just not tomorrow.
    @Kato if you Q on Thursday, make sure we do some one arm burpees, not only are they nonsense, but they make for a good conversation piece.

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