10-29-18
It was a blustery but relatively warm morning at Pain Train with a super group of 7 PAX ready to start the week with a traveling beatdown.
PAX: Double Humpee, Pinky, Pipeline, Seabiscuit, Puffs, Frizzle, Dunphy
Q: Dunphy
Warm up jog around VTC and to GF of deck. Slow Merkins x10 IC, SSH x50 IC, WMH x10 IC, Pipeline demonstrates the Burpee Mays Hays…still a work in progress, IW x30 IC, Arm Circles x20 IC
Run stairs to 6 and back to G, yog to bottom of back ramp
Round 1: Everest uo ramp from G to 1, 5 merkins/10 SSH AMRAP until everyone is done
Stairs 1 to 6 to 1
Round 2: Wheel barrow up ramp from 1 to 2, LBCs until everyone is done
Stairs 2 to 6 to 2
Round 3: Traveling burpees up ramp from 2 to 3, Wall Sit w/ Jack Webbs until everyone is done
Stairs 3 to 6 to 3
Round 4: Partner Push up ramp from 3 to 4, Flutter kicks until everyone is done
Stairs 4 to 6 to 4
Round 5: Crawl Bear up half the ramp, Bear Crawl second half from 4 to 5, Low Squat Hold until everyone is done
Stairs 5 to 6 to G
Mary: 20 Big Boys (Pipeline), LBCs (most excellent cadence by Frizzle)
COT
TAP with Cat Scratch and his family this week.
Winter Gear Order – more info from Double Humpee coming this week.
F3 Turkey Bowl – Day after Thanksgiving 9:00 am. Breakfast tailgate and touch football at Salem Stadium. Whole family and friends welcome!
Humbled to be able to lead this great group of men on this beautiful morning.