The VSF was planted as the PAX of 6 gathered at the base of Shelley Lake to meet a set inspired by one of the worst movies this century (admittedly seen 4-5 times …on cable). Why there was no sequel to Jesse & Chester’s heroics getting the Transfunctioner deactivated is beyond comprehension….heck there was a Leprechaun 2 and Anchorman 2 is coming out this year (sorry, that film stunk too). YHC arrived on foot due to Repo taking possession of his ride for insufficient payments. Below should get us current….oh the inhumanity of this thing we do in the early hours.

The Thang:

Warm Up: SSH x 20, Star Jumps x 20, Merkins x 20, Imperial Walkers x 20

Run to base of Grit Hill, grab a rock

Curls, Military Press, Goblet Squats, Tricep Press (x20, x15, x5)

Climb to top of hill, Repo takes over….

PAX runs the loop with some pain stops listed below

Pull Up Bars (10 Pull ups & 15 Derkins)

Derkins x 10 at bridge

10 Burpees

Dips x 20

Mountain Climbers x 25

French Dip x 20

Indian Run the final half mile


High Flutters x 25, Rosalitas x 30, Mountain Climbers x 20, Reverse LBCs x 20, Russian Hammers x 30, Good Mornings x 20, Imperial Walkers Crossover x 25, Freddy Mercury x 25, 6″ Leg Hold Circle on 7 count

Line Hops x 20 and that is all……


“We choose our joys and sorrows long before we experience them.” – Kahlil Gibran


-T-claps to Repo for his maiden voyage as the Q. Well done!

-2nd F @ PR’s this Thursday, 7:30pm….hoping for some GoRUCK stories and perhaps the infamous one while clerking on the coast years ago.

-GoRUCK Strong! Posts by KIng David & Chong Li this morning were impressive.

-Time to go EH someone, pools are now open so opportunity knocks #tonebeforeyoutan

-Susan Komen F3 Team on June 8th….click on the right.