**Posted on behalf of Chef Tell. That’s why it’s so short, amirite?**

YHC saw a couple of nice one-liners on Twitter last night. “If you can’t take the heat you better stay out of Chef’s Qitchen tomorrow” and “Tomorrow’s @F3_FOD workout will be in rare form. Chef Tell with the Q.” For what it’s worth, I liked the first of the two. Either way, I figured it was time to whip up some PAINcakes for breakfast. Beautiful morning, a nice crispness in the air. 19 PAX came out to FOD–strong numbers.

Warm up:

  • Jog to lower soccer field. Warm up with one lap around the field
  • Circle up in center of field
    • SSH in cadence x25
    • Standard Mirkins in cadence x15
    • Good mornings (wide stance in Chef Tell signature fashion)  in cadence x10
    • Sir Fazio arm circles in cadence x10
    • Reverse arm circles in cadence x10
    • Air squats in cadence x15
    • Willie Mays Hayes 10x in cadence

The Thang:

Line up on the far sideline of field. Count off by 1’s and 2’s

6 Rounds of PAIN

  • 1’s lunge walk to midfield, sprint to sideline, jog back
  • 2’s AMRAP jump lunges
    • Plank hold then switch
  • 1’s bear crawl to midfield, sprint to sideline, jog back
  • 2’s AMRAP standard mirkins
    • Plank hold then switch
  • 1’s lunge walk to midfield, sprint to end line, jog back
  • 2’s AMRAP jump squats
    • Squat hold then switch
  • 1’s bear crawl to midfield, sprint to end line, jog back
  • 2’s diamond mirkins
    • Plank hold then switch
  • 1’s lunge walk to midfield, sprint to end line, jog back
  • 2’s AMRAP over-the-line burpees
    • Squat hold then switch
  • 1’s bear crawl to midfield, sprint to end line, jog back
  • 2’s AMRAP Skullcrushers. PAIN.
    • Plank hold then switch

Mosey over to the Picnic Shelter

4 more rounds of PAIN

  • 1’s pull ups x10
    • 2’s Dirkins x20
    • Switch
  • 1’s pull ups x8
    • 2’s Dips x20
    • Switch
  • 1’s pull ups x6
    • 2’s Urkins x20
    • Switch
  • 1’s pull ups x4
    • 2’s Dips x20
    • Plank hold
    • Switch
  • 1’s pull ups x2
    • 2’s Standard Mirkins x20
    • Plank hold
    • Switch

Mosey over to the rock pile. Pick a rock that you can navigate with one hand. Travel with rocks back to the lower soccer field.

2 final rounds of PAIN

  • Line up on the goal line.
  • Plank rock & rolls–PAX do a moving plank while rolling rock along the turf
  • Upright Lat raises x20
  • Single arm tricep extensions x15 in cadence

Circle up for Mary

  • American Hammer with rocks x25
  • LBC’s x15
  • American Hammer with rocks x 15
  • Low Flutter Kicks x20

Announcements:

  • CAPEX Murph Challenge is on Memorial Day at 0700. Location: Kelly Road Park.
  • 7/23/16 at 0530: Churham F3 is hosting a 23 mile ruck along the American Tobacco Trail. The Ruck will start at the trailhead in South Wake and run all the way to DT Durham, ending at Tyler’s Taproom for beer/food/fellowship. M’s and 2.0’s are encouraged to meet the PAX at Tyler’s.

Prayers:

  • Shut-In’s M and family as they grieve the loss of a loved one (Aunt). Pray for peace and comfort for her and her family.
  • I as well learned of a family member’s passing this morning after our workout. My grandmother passed away over night. She was 94 years old and lived an amazing life. Pray for my family that we are able to recall the great memories we have made over the years.

 

As always, it was an honor and a pleasure to lead you men this morning.

 

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