Painfully Simple

  • When:04/20/16
  • QIC: Retread
  • The PAX: Spackler, 777 (R), Busch, Smokey, Daisy, Geraldo, Semi-Gloss, Puddin' Pop, Wolfman, Sensei, Freedom (R), Mall Cop, Madison, Dollywood, Joker, Floor Slapper, Turkey Leg, Buttermaker, Donkey Kong, Zipadee


Painfully Simple

21 Pax escaped the comfort of the fartsack in favor of a Death Valley downpainment.

The Thang

After the obligatory disclaimer was given and no FNGs were spotted amongst the Pax, we moseyed to the daycare center parking lot for a quick COP.
SSH x 20
IW x 15

Next, the Pax moseyed to the playground at Davie Park for 5 rounds of circuit work.
Each circuit consisted of:
Pull-ups x 10
Derkins x 20
Jump-ups or step-ups x 20
Lap around parking lot

We moseyed back to the daycare center lot, at which point YHC called an audible. The Weinke called for a triple nickel on Rising Meadow, but we were running short on time for a trek of that magnitude (and YHC was running short on O2 and leg strength). Instead, we went with 5 merkins at one end of the lot, 5 jump-squats at the other end, repeat 5 times (someone called this the triple penny or the triple cent as the lack of a hill disqualified it from triple nickel status). The Pax moseyed to the far end of the SCMS parking lot and lined up along the light pole for two rounds of suicides. We finished the running portion of the program with sprints from the far light pole to the last basketball goal. Joker showed off his 4.3 40 yard dash speed and rumor has it that he’ll be competing with Ted Ginn, Jr. for the Panthers’ kick return job during training camp.

The Pax concluded the workout with 3 MoM, which included flutters, LBCs, the dolly, Freddie Mercury, and the Chief, a brutal abdominal shredder led by Dollywood.

Moleskin

YHC had two goals in mind when planning this Weinke: keep it simple and make it painful. It was definitely painful for YHC, and I hope the rest of the Pax had similar feelings. YHC immediately regretted setting out for Davie Park this morning as it stirred memories of yesterday’s Fast Twitch beatdown at the hands of Baracus. For me, the battle at an F3 workout is as much mental as it is physical. How far am I willing to push myself? How much discomfort will I endure? Fortunately, YHC was surrounded by a great group of iron-sharpeners that pulled me through today. I didn’t hear a great deal of today’s mumblechatter, so sound off in the comments if you have anything to share. Apologies to Donkey Kong for losing him on the return trip from Davie Park, he passed by after we had started the triple penny. It was great to have Zipadee join us this morning.

Announcements
Please email Joker (shawn.heath@duke-energy.com) if you’re able to join him at Alexander Youth Network on Saturday, May 7th from 4-5PM.

Night with the Knights is Saturday, May 14th: http://f3nation.com/2016/03/08/f3-dads-a-night-with-the-knights/

Thanks to Semi-Gloss for taking us out. Thanks to Semi-Gloss and Dollywood for the opportunity to lead at Death Valley.

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