• When: 10/17/18
  • Workout Style: KETTLE BELLS
  • PAX: Lamar, Wilson (Respect), Denver
  • AO: Back Blasts

YHC was looking forward to celebrating another milestone in his life with the PAX. YHC arrived early and planted the flag. I was followed closely by Wilson and the rest. Lamar came to join the bells for the day. He was assured Monkey Wrench would bring one for him. No worries there, he rarely misses. Wilson was there with an extra just in case. Gertrude was giving the countdown as we talked about the small numbers posting later and wondering what the issue was? Post hurricane? School? Fart Sack Monster? Gert called time and we began the convergence Warm Up by moseying to the cart shack. Headlights hit us as we began to move up the road, with Pasqually on vacation no one was sure who the speeding later comer could be, Ahh Denver. He only saw the CCC in the preblast and went to the college, a good place to work on those reading skills. He was glad that the path was clear from CCC to MCCC of MHC’s finest.


Gert-SSH’sx15, RB- 5 Burpees, Gert-Cotton Pickersx15, RB 5 Burpees, Gert realized YHC’s plan to get in as many burpees as he could during warm up. Gert took exception and said with authority, “This is the last warm up exercise.” Imperial Walkersx15. HINers one way and bells the other. Bells gathered at the familiar point under the light. Putting others first is what F3 is all about so YHC was glad to give Lamarr his 25lb bell for a kinder gentler one


Halo x10 each way, Sun Godsx10 each way, Good Morningx10

Kettle Bell Swingx15, Figure 8 L&Rx10, Shoulder Pressx15 Each Arm

5 Burpees OYO Run to the Pool Fence and Back, 5 Burpees OYO

Goblet Squatx20, Bent Over Rowx15 Each Arm, Curlx15 Each Arm

5 Burpees OYO Run to the Pool Fence and Back, 5 Burpees OYO

Kettle Bell Jump Squatx15, Shot Putx15 Each Way, Bob and Weavex10 Each Way

5 Burpees OYO Run to the Pool Fence and Back,

Dipsx15SC, Step Upsx15IC, 5 Burpees OYO

Earkinsx15SC, Box Jumpsx15SC, 5 Burpees OYO

Derkinsx10 and Mosey to the Fence and Back 5 Burpees OYO. Happy 55th Birthday

Kettle Bell Swingx10, Figure 8 L&Rx10, Shoulder Pressx10 Each Arm

Mosey to the Fence and Back

Goblet Squatx15, Bent Over Rowx10 Each Arm, Curlx10 Each Arm

Mosey to the fence and Back

Low Slow Fluttersx20 IC

WW1’s x 15 Hole In Noners joined us at the end

LBC’sx20 IC Hard Stop

YHC took us out with prayers for Lassies brother, Meemees M, and Blart’s M. Our community and Florida in the days to come as we both continue to recover.

It is always good to be with my fellow PAX brothers to start the day. As I get older…and older I learn to appreciate the little things in life that mean a lot and last a lifetime. I have made many friends during my time in F3. There are occasions when an old guy is able to share his wisdom or life experience with a young PAX member, sometimes it is asked for and sometimes not. It is given anyway. We were all made by God for a different purpose and to do different things. I celebrate today knowing that I a better man than I was when I started physically, mentally and more aware of my social conscience. Let’s celebrate everyday together but it can only happen if you post.

YHC-Ron Burgundy


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