Knock Nox and Run like you knocked over a Bee Hive

SATURDAY – JULY 29, 2017      QIC:  Uptown Girl

A welcoming serenade to the PAX was played to lift the early morning gloom.  There are only two things in life!  Energy and Matter.  If you have the energy,  the challenges of life won’t matter.  Our creator has given us a wonderful gift!

Cowboy Wisdom:  “Choose your thoughts wisely.  They are what you become. ”

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.


Mosey around the parking lot.  Circle up. Sun Gods, Grass Pickers, Abe Vogoda, , SSH, Hillbillies, Mountain Climbers, Merkins, and maybe some more stuff like robots.  Also did series of agility work like high knee, kick butt, Karoke, suffle, back pedal, sprint)


Part 1 –  Every Pax grabs a weight; except for 1.  Pax in single file line; doing death march.  Person in front of line calls the weight movement (i.e. overhead press, lunges, shuffle,  broad jump, backwards run, high knees, butt kicks).  Last person in the line without the weight drops and does 5 burpees, then sprints to front of line after picking pick up weight from guy last in line.

Do full lap around the park; goal is to get every Pax member at least 5 burpees and 1/2 mile, and some sprinting.

Part 2 – Mosey to pavilion.  12 pull-ups, 1 Burpee, 11 pull-ups, 2 Burpees, 10 pull-ups, 3 burpees.  All the way down to 1 pull-up and 12 Burpees.  (modify with hangs and merkins)

Part 3 – Mosey with weight to baseball field, partner up.  Partner 1 runs the base with the weight.   Partner 2 starts merkins AYG. Next set, Running Man, Human chair overhead clap.  To add to intensity.  first lap partner  1 runs bases with weight, 3 rd lap partner lunges with weight, 5th lap run backwards with weight.


No time…  Bummer!.


Count-O-Rama:  11

Name-O-Rama:  Two FNG’s.  Smashing Atoms (Jeremy Christian) and Open House (M M )

Praise God for Columbia’s new baby girl (Emmanula) and the ministry of F3.  The men who have come to lead over the last 11 months.  Help us spread the goodnews throughout the Lehigh Valley and bring lasting hope and help to the Allentown Rescue Mission on Saturday, Sept. 4 as we celebrate our Manniverary.    We ever a man is; he needs the help of us father and brothers.  Lift up Hurricane in his search for career advancement as well as the many of men struggling in their relationship with their M.  (Billy Rae, R, Justin, Jeremiah, Ryan, Adam).  We also pray for  Tiny Bubbles son who’s is battling addition.  (Second time in Rehab)