Author: Capri

Summer School

9 pax (one fng) showed up for a session of summer school at Pain Academy.   Warmup: Gremlin lap and happy trees disclaimer 10x ssh 10x windmills 1hillbillies 10x low slow squats 10x low slow mericans 10 X Mt climbers The thang: Partner up. Partner A sprint while partner b does decline mericans. Flip flop. […]


Five pax showed up this morning for some blocks and bells. Warmup: 10 windmills 10x hillbillies Grab blocks Mosey, hoisting blocks back to the b ball court BLOCK AROUND THE BLOCK -Mosey with blocks down the road, doing chest presses the whole time 10x incline block mericans 10x decline block mericans 15 X block low […]

Three PAX and a PUP

5:10 AM- a PAX and a PUP show up at Veteran’s Park. after shaking out yesterday’s sore muscles and some nature-calling for the pup, 2 miles are run at a 9:30 pace. 5:30 AM- two more PAX join in for a nice 3-mile jaunt out to the bank and back.   Moleskin: Great morning for […]

Pain at Bain

6 pax assembled in the surprisingly temperate gloom for another Wednesday AM of Pain at Bain Warmup: an extra long capri lap SSH x 30 Hillbillies x 10 Windmills x 10 Low Slow Squats x 20   The Thang- Partner up- Guys who have been doing F3 longer each take a more recent buddy (like […]

Carol of the Bells

Three pax assembled in the gloom for a 30 minute workout followed by a 15-minute rendition of “carol of the bells”.   The Warmup: capri lap (is it still called that when Capri is on Q?) 10 x windmill 10 x hillbilly 25 x side straddle hop 10 x mountain climbers 10 x crazy climbers […]