3 PAX braved the gloom (actually it was quite nice, temperature-wise) for their Thursday edition of pain. Because the 2 other PAX were relatively new to F3, yours truly realized that he could copy a previous workout and it would seem shiny and new today. I chose to run the A-Z workout from November 2014. This would give the newer PAX an opportunity to see a variety of the different exercises that we run regularly.

The THANG:
A-Annihilators, Shoulders x 30 each side
B-Burpees x 15
C-Carolina Dry Docks x 25
D-Derkins x 20
E-Elbow planks x 30 seconds
F-Flerkins, Mc x 20
G-Grapevine x 2
H-Hammers, Russian 15 each side
I-Indian Run to Tobacco Trail
J- Jump Lunges x 25
K-Knee to chest jumps x 30
L-Low Jacks x 30
M-Merkins x 20 Then Run to PAINGROUND
N-Next Up…Dragon Walking
O-Oh no! Bear crawls
P-Pull ups x 10
Q-Quad Hops x 20
R-Running back to main building
S-Snowboarders x 10 each side
T-Tricep dips x 25
U-Up and Downs x 10
V-VJJ’s x 20
W-Wall sits x 30 count
X-Xtremely low planks x 10 seconds
Y-Ye olde Wall Jumps x 10
Z-Zoinks! More Burpees x 5

Mary: Because of the instructional nature of today’s workout, we had to cut down some of the reps and skip Mary altogether. We’ll see her next time.

Moleskin:
Strong effort by Griswold and Aggasi
Merlot spillage by Aggasi. This is a time honored tradition and shows you are pushing yourself hard. Keep it up. At least it wasn’t on your first posting like Flying J.