I was a bit nervous to Q the House of Pain, since it’s a larger site than I’ve ever Qed.  In order to bring something for everyone, I called a colleague that does F3 in Greensboro.  Poehler shared a BB with me from a Q he did in the summer.  After reading through it, there was some good stuff that I’d never hear of in Churham.  I tweaked it to fit the site, referenced the Lexicon, and had it planned.  Hat tip to Poehler if you enjoyed the work out, middle finger to him if you didn’t.

While I was setting up, 5 PAX appeared out of the woods from an EC ruck, and one PAX came to clank some steel with early reps.  By 5:30, 11 more PAX showed up to start the day off right.

WARM UP

Good Morning x 10

WMH x 10

LBAC/RLBAC x 10

Hillbillies x 20

Scouting Lap around the AO

THE THANG

After a brief demonstration of some new exercises (explained below), the PAX counted into sixes, and reported to their stations to get started…

Station 1

Merkins x 20

Copperhead Squats x 30

Rocky Balboas x 40 (In Cadence)

Indian Run to Station 2

Copperhead Squat:  Regular Squat but lower body slowly on 3 count, up on 4.  Hands interlocked behind head with elbows held back, weight on heels, and back straight.

Rocky Balboa:  Facing curb, in rhythmic motion, alternating toe tap from each foot on the curb, in cadence with your group.

Station 2

Carolina Dry Docks x 20

Alternating Shoulder Taps x 30

LBCs x 40

Lunge Walk to Station 3

Station 3

Side Tri Rise x 20

WWI x 30

Bobby Hurleys x 40

Shuffle to Station 4 Switch sides roughly half way

 Side Tri Rise:  Side plank position, bottom arm across chest, upper arm presses upper body up, bending at waist.  10 per side.

Bobby Hurley: A squat, slapping the ground on the way down, jump up raising arms as if taking a jump shot

Station 4

Pure Burn x 20 (see explanation below),

Balls To The Wall x 30 Count ring of fire

People’s Chair x 40 Count ring of fire

Mosey to Station 5 (Modification: Walk to station 5)

Pure Burn: Face the wall, get in squat position but on tip toes, down to ¾ squat x 10, down to full squat x 10

Station 5

Dying Cockroach x 20

Smurf Jacks x 30

Plank Jacks x 40

High Knee/Butt Kickers to Station 6 switch ½ way

 Dying Cockroach: A 4 count ab exercise done lying down that involves touching hand to opposite leg, back down then other hand to opposite leg.

Station 6  – Using Steel from the Pile

Curls x 20

Bent Rows x 30

Overhead Press x 40

Backward Run to Station 1

The directions were that when I blew my car horn, everyone would report back for Mary.  Four of the Six squads reported, but the other two didn’t hear the horn.  Big thanks to Amphibious for taking over Mary, while I got some extra run time in to round up the remaining PAX.

MARY

Russian Hammers x 15

Freddy Mercury x 20

Flutter Kicks x 30

Outlaws x 20

COT

Speed for Need at the Tar Heel 10 (and 4) Miler, we have the opportunity to push at least 3 people with disabilities in specially designed race wheelchairs in the race. Please consider signing up, we’d like to get 100 PAX for the 4 miler, and as many as possible for the 10 miler.  The race is on 4/21, check out Slack for more details, or ask Coco.

Durham 2nd F to be held at Old Havana Sandwich Shop on February 14th at Noon.  Check out the Durham 2nd F Channel on Slack.

RTP 2nd F Lunch was held today at Randy’s Pizza off Miami Blvd. in RTP.

Keep and eye out for The Bull.  The Durham CSAUP event will be held on 4/14, and will include all 3 Fs.  Time to be determined, be looking for updates on Slack.

If you can Q, the House of Pain Q sheet is wide open, Doogie signed up on the spot.  Be like Doogie.

Happy Birthday to Beano, hope it was a good one!

Cheers to Justice for taking us out.

MOLESKINE

Thank you fellas for the opportunity to lead this morning!