7 Pax arrived for their weekly downPAINment only to find a rent-a-cop there to regulate on the Pax parking at Whole Foods. ¬†After politely (except for Floyd, who threatened to pee on the floor) moving our cars, the pain began…

Warm up:
SSH x 20
IW x 20

And then, the Vern…

3/4 mile run to the PAINground
10 pullups, 200 yard sprint
20 dips, 200 yard sprint
25 merkins, 200 yard sprint
30 LBCs, 200 yard sprint
Rinse and repeat x 4
3/4 mile run back home


– OHHHH, that’s a deep Vern…I don’t know if you heard me counting, but we did over a 1000 yards of sprints.
– Kotters to Schwinn, back from a month in Prague…must be rough
– Tclaps to Franz, who nearly spilled the Franz – I mean, merlot – but pushed through with some help from Floyd
– Kotters to McSmokey…one of my favorite names incidentally
РShirts are on sale now, get your orders in soon.  http://f3.mudgear.com/F3-DURHAM-Under-Armour-Short-Sleeve_p_118.html
– Know whadda mean, Vern?