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
– Shirts 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?