51+36+911
Today was a double birthday Q, but Defib had to keep the hospital running so YHC got the honor of leading the Pax through a series of ridiculous exercises and…
Pax: woodford
Shamwow – RESPECT RESPECT RESPECT RESPECT
Weather: 80’s and moist/drizzly/perfect Pax not in list: 2.os Yellow Card and Lightning McQueen ShamWow started the beatdown by reciting the disclaimers, core principles and mission statement. In order to…
Pyro 1 year Anniversary
Today was the 1 year anniversary of when I joined F3. We started with a short mosy around the parking lot with butt kickers, nur and karaoke. Then we proceeded…
The Three Corners of Life
Weather: 74 Humidity: 68% YHC pulled in the parking lot at 5:50am, still dark and noticed a car already parked, At first I thought it was a Law Enforcement Officer…
Christmas Beatdown
A very pleasant 62F made for a very nice turn out of Men, M’s & 2.0 totaling 64. Mr.Clean started us off with the 5 core principles and good solid…
Squat ‘n cra$#%@#
5 Core Principles were shared and my ineptitudes alerted. Modify if necessary.. Mozy! Friendly paced mozy with high knees, but kickers. Nur, Nur butt kickers, side shuffle and cycled up…
Sir Wallace BOOTCAMP
72F with 57% humidity 5 core principles and disclaimer announced. Warmup: Echo chamber: jump rope, various leg and back stretches, arm circles, Michael Phelps, mountain climbers, Abe Bagota’s, penalty burpees…
Honoring Hightower
Saturday’s beatdown started sticky and got stickier. We had 2 cameo appearances by Pax trying to get their names in the backblast, but I agreed not to mentioned Defib or…
Iron Pax Week 1 Part Duo
5 core principals were announced and IronPax Week 1 was explained. Proceeded to a Mozy with High Knees, Butt Kickers, Nur, Side Shuffle, Moving Michael Phelps. We followed that with…