YHC hopes that muscle failure is useful in the building of new muscles, because that was the foundational assumption behind the simple workout the 21 PAX at the Falcon tackled this morning.

After a brief warm-up, we ran to the magical pull-up station by the Food Lion flagpole.  It really is magic; all 21 of us could have done a pull-up at the same time, and the thing still wouldn’t have budged.

The idea was to divide into three teams of six, with three PAX as runners.  In retrospect, I should have assigned one runner to each team—but it’s much easier to postgame than to design a workout.  Within each team, there were three pairs.  One took turns doing max pull-ups PLUS five assisted pull-ups; another did side planks (rotating left to right); and the final pair alternated between star jumps and jump lunges.  Runners ran c. 400 meters and then subbed in for a new PAX each time.  We had time for about seven rotations (to the best of my recollection).

The exercise, like life, was as hard and rewarding as PAX chose to make it.  One of the things I love about F3 is that just about everyone chose to go for it—sowing pain on later sets by giving it their all up front and truly maxing out before seeking assistance.  Beautiful.  Whether you were like a piston out there or struggling through one or two solo, there was some great stuff.

We literally shuffled (sideways) back, punctuating the journey with two surprisingly challenging sets of 25 floor-slapping jump squats.  <<SIDEBAR: At one point, YHC found himself stuck across the street with Peach, Beano, Cardiac, Subprime, and EZ Pass and daydreamed about a team triathlon event requiring pull-ups. Burpees, and distance running.  Those five would give anyone a run for their money!>>  Lots of Mary once we got back to the parking lot.

I can’t write a love note to the group every time, but I really am grateful for the PAX.  Love the old and new faces, the eagerness to give an encouraging word, and the determination to improve.