December 9th, 2016 By Tough Skins

YHC rolled in this AM to a very gloomy, empty lot.  Weinke yet determined, a little time was needed to clear the mind and plan the pain that was to come.  What happened next went something like this…

Capri Lap

• Rib Shack calls delay of game penalty on Q even though Q’s fitbit showed 2 more minutes
• Mosey to parking lot entrance in hopes of flagging down a ghost Capri – no luck
• Disclaimer given – what happens here is your fault, good or bad
• SSH (20x)
• IW (10x)
• Windmill (10x)
• Happy Appy (10x)
• Man Merkin (10x)

Tha Thang

Part 1

• Mosey to playground
• Partner up for Modified Partner Murph
• Target: 100 Pull ups, 200 Merkins, 300 Squats (total team count)
• P1 works towards team total while P2 runs to field house and back – then flapjack
• Modify as needed with let downs, incline merkins, etc.
• Continue until all three teams are done
• Burpee (5x) as celebration lap

Part 2

• Mosey to rock pile behind school
• Pick coupon fit for lifting
• Curl, OH Press, Tricep Ext (20x)
• Pass rock to the right
• Curl, OH Press, Tricep Ext (15x)
• Pass rock to the right
• Curl, OH Press, Tricep Ext (10x)
• Pass rock to the right
• Curl, OH Press, Tricep Ext (5x)
• Redeposit coupon

Mary

• Mosey to flag (or sprint if you have it in you… Chum)
• Rosalita (10x) IC
• LBC (30x) OYO
• Freddie Mercury (10x) IC
• WWII Sit-ups (10x) OYO
• Flutter (10x) IC

Moleskin

• So apparently Rib Shack was right.  My fitbit was 2-3 minutes off.  Never seen that before.  Sorry guys and thank you RS.  Everyone gets 50% off their monthly F3 dues in January!  Enter coupon code #fiftypercentofzero for discount.
• Chum – you are a beast!  Way to hammer it out this AM right before your 1/2.  Good luck to you and Gremlin this weekend!!
• Rib Shack, thanks for joining us brother.  We look forward to seeing you regularly.
• We can’t sign off without tipping our hat to our very own High Chair.  Great job saving the day on vacation!  Way to stand up (or swim up) to the challenge.  We all hope we’re strong enough to stand in the gap when called upon.  You sir now know for sure you have the stuff.  Way to make us proud!

Pain Academy

---