YHC called EC Pain Train and no one showed up except YHC.

Warm-up

SSH X 30
Slow merkin X 15
Arm circles X 10
Reverse X 10
Stretch on own 1 min

Main Event

First everyone had to suffer through the Pain Train since no one showed up for EC.  This consisted of 2 laps of the following…

• bear crawl up/down stairs
• 20 X sledge hammer on tire
• 5 X tire flips + farmer carry back
• 30 X overhead press 45lb ruck
• 10 burpees
• While waiting, PAX did various exercises called out by PAX

Next, we mosied to rear lot and did a pyramid that consisted of a  bear crawl to curb, 1 push up, crawl bear back to curb and 10 squats. Then repeat with 2 push ups and 9 squats, etc.

After the pyramid, the PAX got real close with a Tunnel of love from back lot to front lot. This proved to be a lot more difficult than YHC anticipated.

Finally, we mosied to the end of the parking lot where half PAX did dips while other half did inverted rows.  We did 30 reps, switched, then round 2 of 15 reps.

Mary

Spooky led Boat Canoe

COT

Being out for 4 weeks straight is tough, really miss the PAX. Can’t describe how much F3 has changed my life and made me a better person, more fit, etc.  Love being with the group and encourage everyone to go recruit other people that need F3 in their life.