• Tuesday February 8, 2022
  • 0530-0615
  • Grace United Methodist Church Parking Lot, 438 West Friendly Ave.
  • 32° F, 97% RH

Pax (7 with the Q)

Ozone, Everest (RESPECT!), Nancy, Amphibious, Snakes On a Plane, Bruce Lee,



The pax were welcomed at 0530. No FNG’s today. The Mission of F3 was stated. The disclaimer was issued, albeit briefly because all present were veterans that already know the drill.

The Site Q fartsacked this morning, blaming a 2-hour delay for schools. Ahh, the life of a schoolteacher!

The Warm-A-Rama

SSH x 20 IC

Moroccan Night Club x 12 IC

Chinooks x 12 IC front and back

Goofball x 12 IC

Abe Vigoda x 12 IC (Slow count)


For some reason I have been obsessed with Tabata / HIIT workouts lately.  I’m on  a quest to find the perfect blend of high intensity work and rest periods.  Today we tried a 60/30 split. 60 seconds of work followed by 30 seconds of rest.  Repeat 20x as we do:

  1. Merkins
  2. Squats
  3. Low Dolly
  4. Plank Jacks
  5. Squatted Overhead Claps
  6. Freddie Mercury
  7. Carolina Dry Docks
  8. Jump Squats
  9. Monkey Crunches
  10. Alternating Shoulder Taps
  11. Lunge
  12. WW2 sit-ups (arms extended)
  13. Pickle Pusher
  14. Monkey Humpers
  15. Box Cutter
  16. Mountain Climber
  17. Crab Cake
  18. Side-straddle Hops
  19. Hillbillys (concentrate on obliques)
  20. Burpees

Fun facts:

Subsequent research reveals that the original “Tabata” workout should be 20 seconds of intense work followed by 10 seconds of rest, typically repeated for 4 minutes. Tabata is a form of HIIT (High Intensity Interval Training). It was not invented by Dr. Tabata although his name became famous in relation to the “Tabata Protocol”, one form of high-intensity interval training. Dr. Tabata credits Olympic speed skating coach Koichi Irisawa with pioneering the technique around 1996.

6 minutes of Mary x 12 IC of each:

Dying Cockroach

Low Dolly (with arms extended)

Boxcutter (interrupted by a car coming through the parking lot)

Freddie Mercury (same as above)

American Hammer



  • Blood drive Feb 26.
  • GTE (GrowRuck) on March 26 & 27


YHC reminded the pax to reach out to a guy you haven’t seen in a while.

YHC closed us out.

As per tradition, a participation medal in the form of an F3 sticker was offered given to every Pax member that posted this morning.

The Moleskin

 Amphibious and Ozone – good working out with you both two days in a row!

Everest, glad to see you back in the gloom!

Bruce Lee – glad your folks are settling in well.

Nancy & Snakes On A Plane – good to see you both this morning. Appreciate you showing up for my Q.

It was an honor.

Radiator – out.