January 20th, 2016 By Chum

3 brothers of different mothers (and different AOs) posted in the frozen gloom that is Pain Academy for some Fire Lane Drills and Handy Dance Lessons

CAPRI LAP

• SSH x 20IC
• IW x 20IC
• Air Squats x 10IC
• Merkins x 10IC

THE THANG

Part 1 – Fire Lane Drills

• Each painted “FIRE LANE” is worth 5 reps, there are 8 “FIRE LANES” around the building
• Run forward the first 2 “FIRE LANE”s
• perform 10 Merkins (2 FLs = 10 merkins)
• Back peddle to the first “FIRE LANE”
• perform 5 squats
• repeato in the forward 2, backward 1 style till the entire FIRE LANE is complete increasing and decreasing the rep count accordingly (final FL is worth 40 reps)

Part 2 – Wall Drills

• People’s Chair + Rocking Chair x10IC
• Drop 6 – hold, then recover
• BTTW + Hand Dancing (Right hand up, down; left hand up, down; repeato to Q’s call)
• repeato for 3 rounds

Part 3 – Lap me if you can

• 1 pax 5 merkins + 5 lunges (each leg) in repeating fashion around the track
• 2 other pax run around the track
• when the runner laps the traveller, flapjack
• repeato till the traveller completes one full half lap

MARY

• LBC x 20IC
• Freddie Mercury x 20IC
• Supermans
• Merkin Pyramid (x1, x2, x3, x4, x5, x4, x3, x2, x1)

COT

NM

Evidently the forecast for frigid temperatures tempted the typical @f3MintHill pax to stay in their warm(er) fartsacks. Fortune favors the bold (or the cold in this case) because a travelling @f3grandstrand pax (@kevinf3flop) posted to take YHC’s lesson in Fire Drills and Handy Dancing. The goal was to stay warm and keep moving. But perhaps the greatest lesson at the academy this morning was not given by YHC this morning but rather learned at the hands of the travelling @kevinf3Flop who is in town for his kid’s soccer clinic and staying at the one7 mission.

One7 is a Christian Mission whose “vision is to reach and transform inner city communities and families by intentionally forming cross cultural you ministry teams while focusing on holistic change and spiritual growth.”

Read more about one7 here

Thanks again gents for the follow. To God be the glory forever and always.

AYE!

ANNOUNCEMENTS

2nd F Family Hike – This Saturday – Anne Springs Close Greenway, Fort Mill, SC – meet at 12PM

Dredd & OBT take over the VET – Saturday, January 30, 2016, 0700 – Mint Hill Veterans Memorial Park, Mint Hill, NC

Capri on Q for this weeks Mint Hill Metal – Idlewild Baptist Church – Friday – 0530

Pain Academy

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