100% Chance of Pain

AO: Boneyard

When: 04/18/2022

QIC: Speedo

PAX (6): DREAMER, FannyPack, Spandex, Speedo, Trebek, Zohan


With storms in the forecast, YHC had a nice dry pavilion workout planned.  When the alarm went off and the radar showed no rain in the vicinity, a quick modification was made to avoid the confines of the pavilion and add some running.  As 5:30 approached, cars started rolling in and six PAX were ready to go.


Ran behind the amphitheater and up the far parking lot where we circled up for:

  • Weed pickers x10 IC
  • Hillbillies x10 IC
  • SSH x10 IC
  • Covids/Michale Phelps OYO
  • World’s greatest stretch (OYO with old man groans at no charge)

The Thang:

Mosey to the parking lot between the lacrosse field and the dog park where YHC explained today’s full-body workout.  Upper body at the first board of pain, a short mosey to a core BOP, another mosey to a leg BOP, and then mosey back to the first BOP.  Two rounds were planned.  Rep counts increased by 10 for the upper body BOP and decrease by 10 on the leg BOP. Core exercises increased by 5.  Exercises in round 1 included:


  • Mercans x10
  • Dips x20
  • Annies x30 (lots of excitement about this one)
  • Mountain Climbers x40 alpha
  • Shoulder taps x50 alpha


  • BBSUs x10
  • Crunchy Frogs x15
  • LBCs x20
  • Dying cockroaches x25
  • Pickle pounders x30


  • Squats x50
  • Lunges (single count) x40
  • Squat jumps x30
  • Monkey humpers x20
  • Star jumps x10

After round 1 we rinsed and repeated but the rep counts on upper body started at 50 and went down by 10, while the rep counts on legs started at 10 and went up by 10.  We also added an increasing number of burpees at the core stop which was a real crowd-pleaser.

At some point, it started raining but we were so sweaty by then we couldn’t tell the difference.  Spandex was happy because now he doesn’t have to shower for the rest of the week.  It did make for some chilly-on-the-back core work except for Trebek who found the only dry span of concrete under the overhang of the ticket booth.  It’s not his first rodeo.

We almost finished round 2 and ended up back at the flag in time to do five more burpees.


Praise for Spandex and his M celebrating 18 years of marriage.

Excited for Dreamer who just signed up to run his first Blue Ridge Relay.

CSAUP in May will ruck from Gladiator to Boneyard to Widowmaker (~8 miles) and for the completely stupid guys, ruck back.  Check Slack for details.

Convergence on May 7 at the Norseman AO (North Park in Miltonretta).  Details to be posted on Slack.

Prayers for the Evans family as they prepare to celebrate Ready Mix’s life on Wednesday.  4 pm at Perimeter Church.  Check the Hooch channel for details.  It would be great to get a huge F3 turnout to show the Evans family who Ready Mix impacted over the years.

Naked-Man Moleskin:

Thanks for taking my lead this morning.  It’s never easy, we just get stronger.  I totally believe this to be true.  When I plan a beat down I keep this top of mind since guys don’t get out of bed that early to do something easy.  It’s always an honor and privilege to be in the gloom with you guys.

–Speedo out

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