Pax: Appletini, Hat Trick, Ruckspin, Tin Cup, Samples, Bloodshot, Dora (FNG)!

Q: Spacebar

Spacebar welcomed PAX right at 5:30. Mission statement, core principles and disclaimer were given.


  • Big Ones x10 IC
  • Tappy Taps x15 IC
  • Chinook Squats x15 IC
    • 3 chinook arm circles, followed by a squat.
  • Imperial Squat Walkers (demo, credit to Drano) x15 IC
  • Alt Shoulder Taps x15 IC, added last minute on a whim.


Pax gathered on the track near the south end zone. Performed a modified version of Deconstructed burpees as follows below. Mosey to the opposite side of the track. Repeated 4 times.

  • Merkins x15
  • Groiners x15
  • SSH x15 IC


Due to the nice small number of Pax, we kept the Pax together and performed the Thang as a single group.


Four stations were set up, near the sideline corners of each end zone. Each following exercise was performed at each station until a complete round was completed. Each following round, we did the next exercise in the list:

  • 5 burpees
  • 10 lunges, performed as 20 alternating lunges
  • 15 imperial walkers
  • 20 merkins, replaced merkins with 20 big boy sit ups, as the Q realized core was being neglected.
  • 25 plank jacks
  • 30 squats

Q called Omaha after a complete round of plank jacks. Different modes of travel were used between stations.

  • Mosey length of field
  • Karaoke North end zone
  • Burney Sanders South end zone

During maybe the 2nd round of BLIMPS, in the north end zone, Hat Trick remarked how Karaoke’s could be renamed Ball Slappers for old guys. This received a good laugh from all Pax.


  • Low Dollies x20
  • Flutter Kicks x20 IC
  • WWI Situps x20
  • American Hammer xRS


Randy Pauch was a Computer Science professor at Carnegie Mellon and was diagnosed with terminal cancer. He was asked to give a “Last Lecture”, something typically reserved for retiring teachers. Instead of talking about dying, Randy talked about the importance of overcoming obstacles, of enabling the dreams of others, of seizing every moment. Not only did the lecture turn into a book, it turned into it so a message to his young kids. His voice to  them to use as they progressed through life, without him.

“The key question to keep asking is, Are you spending your time on the right things? Because time is all you have. ” ― Randy Pausch, The Last Lecture

We never know when our time is going to end. So much time was stolen from Nugent. Time with his family, friends and time with fellow Pax at F3. For those he left behind, we need to make sure we spend our time as wisely and with much fulfillment as possible. We need to honor those who have passed before us, by living life in the most meaningful way possible and by making the world a better place while we can. Nugent certainly did all of these.

Someone great was stolen from us. The best we can do is use our time wisely and carry on in his spirit. I will miss you my friend. 🏹


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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

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