4-13-22 Mustachio Beat-down

AO: Lightning rod

QIC: BobEvans

PAX: Walkman, Slash, Jellyfish, Steamy Nicks, Herbie


35 f and raining – then cleared up halfway through – wet cold hands

Warm up

  • SSH x 25
  • Imperial Walkers x 20
  • High knees x 12
  • Halos x 9

Mosey to Track

Hold squat or do Squats while Q is explaining the F3 card deck.

The Thing: Eash PAX gets a card with an exercise and a number of the exercise. Then they lead the PAX in the exercise either hard or easy count.

One round is completed when the last PAX member finishes their call out.

  1. 400 M Sprint
  2. 25 Merkins
  3. 6 Jumping Merkins
  4. 3 High Slow Flutter Kicks
  5. 25 Squats
  6. 50 M Backward Run
  7. 25 Smurf Jacks
  8. 25 American Hammers
  9. 25 Diamond Merkins
  10. 2 Bulgarian Split Squats
  11. 300 M Sprint
  12. 6 High Knees
  13. 50 M Bear Crawl
  14. 9 Ranger Merkins
  15. 4 Alternating Side Squats
  16. 25 Plank Jacks
  17. 5 Standing Lunges
  18. 10 Butt Kicks
  19. 25 Monkey Humpers
  20. 8 Backward Lunges
  21. 7 Lil Baby Crunches
  22. 25 Freddie mercurys
  23. 3 Chuck Norris Merkin

Mosey back


I trimmed my beard into a mustache. Mustachio a question, did you work out today?

Very thankful to be back in the saddle after a road trip to Durango, CO to move my brother. It was awesome to be away in some sunshine, but was sick and now getting well. I’m very thankful to be back with the PAX.

Announcements: Saturday is a RUCK event for Portland Rescue Mission then May 7th is a PAX year event in Hood River – BobEvans

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