PAX: Rogue, Canary, Canvas and Mentor

The PAX started with a quick warm up in 21 degree temps. Tennis balls were numbered 1-20 with 2 bonus “blank” balls and placed in a container midway down the parking lot. The PAX broke into teams and each team had a cheat sheet of what exercise corresponded to the number on the tennis ball. The blanks were 15 burpees to get the monthly challenge and a surplus in! The timer was set for 10 minutes and while one member of each team ran down to the container to retrieve a ball, the other members stayed back and did jumping jacks. The retrieved balls were placed in a crate each team had by their workout station. Once each team was back together they did the corresponding exercise on the tennis ball. After 10 minutes, there was a break. The teams switched out the crates and another 10 minutes was set. The game continued with each team now pulling balls out from the crate the other team already completed so that all exercises were done. After that round was over, the remaining balls that were in the original container (there were 4) were done together as a group. That rounded out the time perfectly.

The inspiration was from the late, great tennis champ Arthur Ashe: “If I were to say, ‘God, why me?’ about bad things, then I should have said, ‘God, why me?’ about the good things that happened in my life.” It is so difficult to get the mental discipline to remember our blessings and thank God for all the blessings we have in our life. As Galatians 5:22 reminds us: “But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.” Joy is a character train produced by the holy spirit in us, which means that in order to experience real joy we must know Christ and spend time with him. Joy has to be cultivated and sought after even in hard times.



  1. 1 long lap around parking lot
  2. 20 jumping jacks to leg hugs
  3. 20 jump lunges (alternate)
  4. 20 bunny hops
  5. 25 banded jumping jacks


  1. 20 banded side steps (10 left and 10 right)
  2. 20 hip bridge single leg circles (10 left and 10 right)
  3. 20 banded abduction (face down) (10 left and 10 right)
  4. 20 hover fire hydrants (10 left and 10 right)
  5. 20 frog pumps


  1. 12 pushup rotations
  2. 20 serving pizzas with bicep curls
  3. 20 shoulder presses
  4. 20 tricep dips to toe touches
  5. 20 laterals to frontals


  1. 20 dig and drag
  2. 20 tap crunches
  3. 20 floor tucks
  4. 20 rope climbs
  5. 20 plank alternating knees.

2 blank balls: 15 burpees each