An era of peace in the far away galaxy of Country Park, Greensboro was shattered as dissent rose among the Pax. After the Mosey, Cornwallis Nightmare was torn into two groups, The Empire and The Rebellion. Whereupon the road splits beyond the gate entrance, Pax showed their allegiance after turning either right or left. From there they made stops at galaxy planets, Alderaan, Tatooine, Coruscant, Dagobah, and Endor for various beat downs. Pax needed to beware of the those pesky Ewoks, who demanded 6 burpees upon every encounter.  A fierce battle ensued above Coruscant where the two groups met.

Peace reigned once again in the galaxy as both groups reunited and Ewok, who is strong in the ways of the force, destroyed the death star…

Mosey to the basketball court for the Warm-0-Rama

25 Side Straddle Hops

Sun Gods

Imperial Walkers


Copperhead Mirkins

Indian Run to park gate on other side of parking lot

The Thang

(in the order as done by The Empire group, The Rebellion was done in the reverse order)


Partner Up.

One Partner does squats while the other runs to the top of the hill and back.



20 Dips

20 Dirkens


6 Burpees


15 Step Ups (each leg)

15 Copperhead Dirkins


6 Burpees


Partner up.

Partner Carry to other side, switch, return to wall.

20 Count Peoples Chair


6 Burpees


20 Imperial Walkers

Bear crawl around shelter


6 Burpees

Upon reuniting at the beginning of the loop, Pax circled up for S.I.T.H.

Side Straddle Hops

Imperial Walker



Upon heading back to the shuffle flag, Pax a rendezvous was made to the death star, which was promptly destroyed by Ewok.



American Hammers


were then handed out in the spirit of Star Wars episode 4 to pax who have displayed bravery, determination, and leadership. The honorable Pax were Sacked, Hiesenberg, and High Tower.

Norwood and Ewok thank all Pax who attended. May the force be with you and long live F3!


Join my F3 heart walk team!

Join Tommy Boy for some weekly inspiration

Tuesday nights (for 5 weeks)


Tommy Boy's home

2902 Friar Tuck Ct. 

Rob Bell's "How to be Here"

-How to discover the greatness we were born for, successfully pursue our dreams, find our path, and live confident, fulfilled lives.-

The book is available in all bookstores as well as online and for e-readers.

By Tuesday, read chapter 1; don't worry… It's short!

Drinks provided.

If I missed something, please let me know. I will be happy to tweet or remind the Pax at our next workout.

PAX: Norwood, Ewok

QIC: 04/02/16