No running necessary

  • When: 02/12/20
  • QIC: Botched
  • The PAX: Yurt, Virginia Slim, Exhibit A, Assisi, Sonar, Sweater Vest, Bellhop, Cosmo, Beano, Misery, 2Ply, Knope, Legacy, Guitar Hero, Pancake, Cat5, OPEC, Avalance, Love Shack, Elf, Botched

A few weeks ago, due to some family/child care circumstances, YHC couldn’t leave the 2.0s alone in the house in the AM to post to his usual F3 workout. Necessity is the mother of invention, as they say, and so YHC took inspiration from Sweater Vest and his hotel workout. YHC modified as necessary and created a garage workout, which incorporated body weight exercises plus some exercises using dumbbells. As YHC was in the middle of this solo workout, he first thought to himself – “this would be much more fun with some F3 brothers sharing my misery.” He then thought to himself, “Self, this would really be a great workout at House of Pain.” So after a few tweaks to the original garage workout, today’s House of Pain beatdown was born.


Needed to be quick, as we had 40 minutes of Thang to get through

  • SSH x 20
  • WMH x 10
  • Imperial Walker x 10
  • LBAC/Reverse x 15 each

Mosey to get steel. PAX given a head’s up to choose a piece they could do sets of 25 reps with


YHC brought a timer, set to repeat 1 minute intervals for 40 minutes. All PAX did the following exercises OYO, for 4 rounds total

  1. 10 Burpees
  2. 25 Merkins
  3. 25 Jump Squats
  4. 25 Curls
  5. 30 LBCs
  6. 10 Burpees
  7. 25 Overhead Press
  8. 15 Jump Lunges/leg
  9. 25 Bent Over Rows
  10. 30 Gas Pumps (Reverse Crunch)

Mary – we counted the final set of Gas Pumps as Mary

Moleskin – YHC was correct that this workout was far more palatable with an awesome group to enjoy it with. YHC is reminded that having F3 allows him to keep pushing himself much more than would be possible being sad and alone in the gym at 0530.

For those that were wondering (and even if you weren’t) – music today was the album “All Day” by Girl Talk. There a several more like it (Feed the Animals, Night Ripper, etc.) if you like that sort of thing. Available to download here:

YHC also got some queries about the Guinness pub chalkboard (specifically – “where did you steal that?”) YHC was lucky enough to spend a summer semester in Oxford, UK while in college. Afterwards, he spent an additional week in London with his family. There, YHC browsed the Portobello Road Market, and found said pub chalkboard for sale (YHC thinks the price was £ 10). College-aged Botched thought this was the coolest thing ever and of course purchased it. However, getting it home was slightly tricky given the size, shape, and fragility. And so, YHC declared the pub chalkboard as his carry-on item; it went through the conveyor belt scanner at security, and then rode in the overhead bin on the flight from Heathrow back to RDU. It made it through intact, and took up a prominent place in YHC’s apartment at the time. Nowadays, YHC’s M does NOT think it the coolest thing ever, and so the pub chalkboard takes up residence mostly in storage. Always nice to have an excuse to break it out again.

Was an honor and privilege to lead as always,


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