This won’t hurt a bit…

This won’t hurt a bit…

Despite the .gif warning issued last evening, 8 of the finest Pax this side of Fairview joined YHC for the best small batch workout in F3 known as The Valley.  YHC was especially impressed that GOP and Tebow posted as it was clear they aware of YHC line of work.  #awkward

The Thang:

The clock struck 5:30 and we launched into the gloom with Meru coming in on two wheels to join us for COP.

  • SSH x 20
  • IW x 15
  • MC X 20
  • Peter Parker X 10
  • Parker Peter x 10

Mosey toward the half-pipe on Goneaway (afterward YHC was informed this was the namesake for The Valley #appropriate).  Partner up.  Size, speed, and favorite Rocky movie all matter.  Partner 7s alternating at the apex with jump squats and jump lunges (6&1, 5&2, 4&3 you’re done when you flip the order).  Every time you meet your partner at the bottom 7 hand slap merkins.  The skill displayed in the pipe would have made Tony Hawk blush.

Plank o’rama on the 6.


  • LBC x 20
  • Oblique crunch L/R x 15
  • Rosalita x 15
  • Mahktar Ndiaye x 10

Mosey out of the pipe with a number of audible groans.  Head back to the school to the picnic tables.  Alternate Dips x 10 and Jack Palance x 10 L/R (one arm incline merkin) #crowdpleaser

20 step ups on your own.

Mosey to the parking lot where the 4 basketball hoops were begging to be used for suicides.  Becky caught a little mumblechatter that the crooked one was not part of the recent school clean up.

Same partners.

Partner 1 does suicides to each of the 4 hoops with 1,2,3 & 4 burpees sequentially.  Partner B does LBC, Heels2Heaven, Low slow squat each x 20.

Plank o’rama and elbow plank with a prolonged 10 count to end it by ColdCuts.



YHC was a fairly regular Bastion Pax on a Thursday, and still do from time to time, Happy 5th Anniversary this morning BTW.  ColdCuts EH’d me to this great AO and almost instantly YHC was hooked, the Pax are certainly HIMs and the terrain/greenway/school make for a great variety of a workout.  Glad to be a part of this group and was very happy to have my site VQ this morning. To me the lesson here is to get out and see a different AO you’ve never been to, there are so many great places and Pax out there you never know what you may find.  Just about 3 miles by my Garmin with an attempted focus on total body.

YHC enjoyed introducing the Valley Pax to the Jack Palance which Tango Delta used at a Worm workout YHC posted to in my early days of F3.


  • Metro collecting for AG track repair details on website and twitter.  Becky willing to take AGs old track at HF elementary.
  • Becky mentioned a carnival I think next Friday at HFE.  I’d text him as he’d have much more information than my pitiful attempt here.
  • F3 Dads starting up this summer at Freedom Park train lot.  Saturdays at 9.

GOP with the strong take out and he’s your Q at the Valley next week.



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