PAX: Swinger, Cataracts, Slow Piiiiiitchaaaaa, Black Lung, Diablo, GTA, Side Dish, Gunner, Cosmo, Jean Claude, Icy Hot, Flanders, Ice T, Buehler, Biff, Vanilla Ice, Invictus, Vandelay (respect), Tin Cup, Black Jack, Tube Socks

Q: Lucky Charms

LC welcomed everyone promptly at 5:15. Reminded everyone that F3 stands for Fitness, Fellowship & Faith and that we were going to focus on the First F. While not a professional, we tried to do some leg swings to loosen up while I gave the rest of the intro. This was a terrible idea. There was a lot of energy in the PAX, and they took this new idea and decided to talk through everything. So, despite no one hearing, and Jean Claude asking what the hell was going on, YHC stated the mission statement, core values, and gave instructions on the run for WAR.

Warm-A-Rama (Maybe even Khakis approved for it’s brevity)

  • Big Ones – 10 IC
  • Cherry Pickers – 10 IC


The PAX would mosey around the lake, up the Final Rose, and back to the shovel flags for the normal 3ish mile route. At each stop, we would stop for a few exercises.

  • Stop 1: Parking lot off Pacific
    • 10 Monkey Humpers IC
    • 30 Carolina Dry Docks
    • 10 Bonnie Blairs IC
  • Stop 2: Bottom of The Final Rose
    • 15 Monkey Humpers IC
    • 25 Carolina Dry Docks
    • 10 Bonnie Blairs IC
  • Stop 3: Top of the Final Rose
    • 20 Monkey Humpers IC
    • 20 Carolina Dry Docks
    • 10 Bonnie Blairs IC
  • Stop 4: Top of the other hill
    • 25 Monkey Humpers IC
    • 15 Carolina Dry Docks
    • 10 Bonnie Blairs IC
  • Stop 5: Bottom of the hill
    • 30 Monkey Humpers IC
    • 10 Carolina Dry Docks
    • 10 Bonnie Blairs

Well done by the PAX here to keep an eye out and avoid what seemed like a ton of traffic today. Everyone was safe and no one was injured in the making of this beatdown. Also, shout out to Tin Cup for reminding YHC about the Bonnie Blairs before we started our run down the hill.


  • Low Dolly’s 30 on open
  • Hammers – Rancid Style

With the 30 and 22, we totaled 302 reps (not counting warm-a-rama) and 3 miles in 44 minutes. Well done!


  • Humpday Happy Hour today at 5:30 p.m. at Kros Strain
  • Prayers for O’ahu and his surgery
  • CSAUP in January .. start training now
  • Thankful Trot raised more than $3,500 (doubled from last year) so thanks to everyone who participated and T-claps to Tube Socks who organize it all.
  • PAX are helping raise money for Heartland Hope to adopt families through the holidays. Get involved and help make a difference.


  • Some recent news recently came into my life and made me realize the need to us as leaders to act morally, be symbols of love, and to fight for rights of others. The below quote hit home, so I shared it today and made sure to read it twice.
  • “If someone told me to write a book on morality, it would have a hundred pages and ninety-nine of them would be blank. On the last page I would write, “I recognize only one duty and that is to love, and as far as everything else is concerned, I say no.” – Albert Camus
  • Coffeeteria and discussion on Apprenticeship was held at Paradise, with Site Q Icy Hot leading the discussion.


Lucky Charms

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