F3 – Lake Lynn Community Center – Monday, June 13, 2016

Warm-up:  Run the parking lot

Circle up for warm-up exercises on the open field.

  • Side straddle hop,  Windmills, Imperial Walkers, Good mornings, Sumo Squats, Sir Fozio Arm Circles, Merkins

First Event:  Run to the baseball field – Split into two groups

  • Route 78 around the baseball field.   (Yes, it is supposed to be “Route 66” but your Q could not count today and put out too many cones.)
  • First group does Merkins in ascending order.  Second group does Merkins in descending order.  See who can finish first.

Second Event – Run the Foul Line – Partner up

  • First guy runs to the right field foul pole  – then to center field.  Second guy does Nipplers.
  • When the first guy gets to center field, he starts doing Nipplers.  Guy 2 runs to center field.
  • Guy 1 runs to the left field foul pole, then heads for home.  Guy 2 does Monkey Humpers.

Third Event – Partner Up – Balls to the Wall Chaser

  • Guy 1 runs to the right field foul pole.  Guy 2 does balls to the wall.
  • Guy 1 does balls to the wall while Guy 2 runs to the right field foul pole.  The chase continues in centerfield, then the left field foul pole, then home plate.

Fourth Event – Indian Run around the Bases

  • Plank Hold – With 5 Merkins
  • The last guy in line does 5 merkins then runs to the front of the line.  Each guy in formation holds the plank position … with various movements:  right hand up, left hand up, left hand and right leg, low plank, etc.

Fifth Event:  Mosey to the parking lot – by the sidewalk outside the Community Center. 

  • Jack Webbs:  Merkin / Plank Jacks / Mountain Climbers / Air Press
  • 1,2,3,4
  • 2,4,6,8
  • 3,6,9,12
  • 4,8,12,16
  • 5,10,15,20

Mary – Dealer’s Choice

  • WW II’s, Poke the hole, Homer to Marge (one leg at a time), Box cutters, LBC’s, American Hammer, Freddie Mercury.


  • Each member of the PAX shared one good event from the weekend.


  • Three Doors Down’s Uncle Pete – 4th round of chemo has been a challenge.
  • All the families involved in the tragedy in Orlando, Florida
  • Nickelback took us out with a closing prayer.