11 Pax took on the Painclock and Jack Webb until arms were smoked! I held to my pb commitment of “no burpees” because I know you don’t bring burpees unless you want feel the brunt of “Bang Bang”! I changed up the routine to exclude burpees and substituted with Imperial Walkers, which I am not sure which exercise is more difficult. Fortunately for us, the rain held off (for the most part) as I had no other plan but endure the elements.
Pledge
Disclaimer
Mosey to around the parking Lot
- Regular, High-Knees, Butt-Kickers, Karaoke (Left, Left again Ooops)
Warm-O-Rama
- “One-Legged” SSH x 20 IC
- IST x 15 IC
- Toy Soldier x 15 IC
- Cotton Pickers x 15 IC
- Really Slow Windmills x 15 IC
- Arm circles OYO 20 each direction – or more
The Thang:
- Painclock:
- 1 Carolina dry dock (OYO); Bear crawl half way up the hill; Face the 1 o'clock position – 1 Merkin in cadence; Bear crawl the rest of the way to the top; 1 Imperial Walker (OYO); Mosey down the hill; Repeato increasing the reps by 1 each time
- Mosey to rock pile
- Jack Webb 1:4 ratio up to 5:20 and then back down
- BRR training
- Suicide Hill – partner-up (size don’t matter) 3x
- Indian run (Single line) back to Mary
Mary:
- X’s and O’s 3x
Moleskin:
- Solid showing at PAINinsula all familiar faces – Beefcake had good chuckle that last time we worked together I called him Uncle Rico and didn’t realize I was mistaken till Namerama. Great to see you again.
- Egyptian was out in front on all the “runs”. He later did an after-workout Standard.
- BounceyHouse, Dingo and LoneStar “clowned” over separately thank you for your continued encouragement and support.
- Hollywood and Yosemite crushed the Painclock
- Thanks to Moby Dick he suggested the Suicide Hill. It is a good incline and should be incorporated in pre-season BRR training. I am not sure the rest of the Pax appreciated you recommendation
- Macbeth held court at Starbucks. We appreciate that you sponsored our coffeteria this morning!
- Thank you Outlaw for asking me to lead. I continue to be humbled by the opportunity to lead this group of fine men. F3 has been a game changer for me and know for many others. Give it away!