But is he really Canadian?

But is he really Canadian?

Penalty Box has a plan. A plan to get out of bed in the morning. A plan to push himself to keep improving. A plan to avoid the rain. A plan to destroy the PAX with 1460 reps of awfulness.

Take a look at the workout below. There were no breaks. No standing around. No moseys so you can rest your tennis arms. Just 45 minutes and 1460 reps of Canadian-induced pain. Though now that I think about it, I never heard a single “sorry” so are we sure he’s Canadian? Maybe the years of cross checks and high sticks to the face beat it out of him and now he’s just here to toughen the rest of us up a little.

After a quick audible in the MASH channel and a location switch to the steps at Cutty, 13 PAX were treated to the following:

Warm Up
Side Straddle Hop 25
Imperial Walkers 25
Shoulder Pistons 25
Chest Pistons 25

Set 1
Chest Press 50
Gas Pumps 30
Chest Press 50
Gas Pumps 30

Set 2
Merkins 30
Flutters 30
Merkins 30 (6×5)
Flutters 30

Set 3
Block Dips 30
Rosalitas 25
Russian Block Dips 25
Rosalitas 25

Set 4
Shoulder Press 25
Skaters 50
Shoulder Press 25
Skaters 50

Set 5
Curls 25
Mt. Climbers 30
Curls 25
Mt. Climbers 30

Set 6
Shoulder Plank Tap 30
Plank Jacks 30
Knee Plank Tap 30
Plank Jacks 30

Set 7
Squats 30 (w/Bricks)
Squat Toe Raises 50
Sumo Squat 30 (w/Bricks)
Sumo Squat Toe Raises 50

Set 8
Step Ups 50 (25×2)
Plank Lunges 50 (25×2)
Step Ups 50 (25×2)
Plank Lunges 50 (25×2)

Set 9
Rows 30
Frankenstein’s 25
Ditka’s 25
Triceps 30

Set 10
Canadian Beavers 25
Triceps 30
Myagi’s 20 (10×2)
LBC 50

Moleskin

Following the workout I spent some time talking to Penalty Box. He was complimentary of the F3 PAX and appreciative of the opportunity to lead the group. But I’m appreciative of Penalty Box. What PB does isn’t impressive for a man of 72 years. What PB does is impressive for a man of 27 years. You don’t go to a PB workout and think “wow, that’s pretty good for a 72 year old”. You go to the workout and then grunt and struggle and gasp the whole time because it’s terrible and evil and if Penalty Box really is a Canadian then he’s the meanest Canadian you’ve ever met but he’s doing all the exercises while counting cadence and he’s doing the same reps you are and he’s 72 years old wearing a Triple Respect shirt because he earned it.

Yeah, I’ll let him Q again, but it won’t be any time soon. We all need some recovery time.