February 15th, 2017 By Chum

8 pax left their Humpday Fartsacks to lay hold to 45 minutes at the Pain Academy before the rains settled in.

YHC began with an invitation to use Rucks because he has some laps prescribed on the script today. 2 pax accepted the challenge and set out their rucks to be gathered at a later moment. He then gave another attempt at the disclaimer before leading the usual unusual mixed mode Capri Lap:

• mosey
• 3 burpees
• reverse gear
• 3 burpees
• karaoke
• 3 burpees
• karaoke
• Monkey Humpers IC
• Butt Kickers
• COP

Today’s version of the COP looked like this:

• SSH x 20 IC
• IW x 10 IC
• HillBillies (Happy Appies) x 10 IC
• LSS x 10 IC

Time to break the COP, gather the rucks, and mosey into the Arena for today’s Pain Ladder.

This Ladder is similar to the one YHC gave at S.W.A.T. on Monday @F3Tradition. 5 rounds. round 1 is 1 exercise, round 2 is 2, round 3 is 3 and so on for 5 total rounds. Here is the ladder in bullets:

• LBC x 50
• Run/Ruck a Lap
• LBC x 50 + Mtn Climbers x 40
• Run/Ruck a Lap
• LBC x 50 + Mtn Climbers x 40 + 30 Air Squats
• Run/Ruck a Lap
• LBC x 50 + Mtn Climbers x 40 + 30 Air Squats + 20 Carolina Dry Docks
• Run/Ruck a Lap
• LBC x 50 + Mtn Climbers x 40 + 30 Air Squats + 20 Carolina Dry Docks + 10 Burpees
• Run/Ruck a Lap

The ladder finished, the Q lead the pax over to the wall for some more leggy ladders

• People’s Chair + Air Presses x 20 IC
• High Donkey Kicks x 10
• People’s Chair + Rocking Chair x 20 IC
• High Donkey Kicks x 10 + Carolina Dry Docks x 20
• People’s Chair + Air Presses x 20 IC
• High Donkey Kicks x 10 + Carolina Dry Docks x 20 + LBC x 30

This is as far on the second Ladder as time would allow. It was time to move back up the lot for some Mary

• Freddie Mercury x 20 IC
• Reverse Crunch x 10 IC

It was a short Mary for the Q wanted to stretch out his hips and low back so he led the pax through few leg stretches.

• Left Leg over
• Left Leg out (half frog)
• Right Leg over
• Right Leg out (half frog)
• Angry STargazer

Time is done, Amen.

Moleskine

YHC had to do a little extra coaching to get the pax to speak up during the COP to which they responded loudly. As always their effort was full out, but sometimes the pax in Mint Hill can be a little silent. Perhaps this is a side effect of a less than gregarious Q. Fortunately it only took a couple of jabs to stoke up the mumble chatter to a steady roll.

Today’s ruckers were definitely pulling their weight in the gloom. YHC tugged each with a “ruck check” in each lap. They may not move at a runner’s pace but they definitely move.

YHC has gotta give TCLAPS to @TheBody for again showing us how to earn his name. Dude claimed a sore shoulder so he did all his MC, CDD, and Burpees on one arm. Beast.

Thanks again for the opportunity to lead. Sign up to lead a workout on the SignUp Genius.

Announcements

• This Friday is the 1st Reboot for Mint Hill Metal at its new location. Mint Hill Park on Wilgrove. Come swing the bells.
• This Saturday is Q school at the Vet. Open to all pax. Workout included in the price of admission. Coffeeteria afterward to discuss F3

Pain Academy

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