YHC thought of bringing a little surprise to the Ranch this week. So I consulted my brother Jekyll and collected all the ingredients for what would be a fine beatdown this gloomy Thursday. As the Pax rolled in we circled up because it was time to get after it. Knowing that today’s workout was going to be “extra special”, I referred Pax the day prior (via Twitter) to the official F3 disclaimer HERE. It’s a good read.

Announcement to the Pax that you should have read the disclaimer in its entirety #warned. If you weren’t on Twitter last night or (shudder) are Twitterless, I apologize. With that a quick mosey to the drop off loop at the middle school (approximately ¼ mile).

THANG

Board of Pain: The object is to get as far down the board until the timer is up. Run a lap (1/4 mile) between sets.

• Burpees – 100
• Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)
• Ski Abs – 100
• Merkins – 100
• Deep Squats – 100
• LBCs – 200
• Carolina Dry Docks – 100
• Russian Twists – 100
• Mac Tar Jai– 100
• Jump Squats – 100
• Mountain Climbers – 100
• Shoulder Raises – 200
• Mary Catherines (ie Jumping Lunge) – 100
• Hello Dolly – 200
• Wide Arm Merkins – 100
• Squat Jacks – 100
• Nippler– 100
• Burpees – 100

NMM
I’m not sure why it struck me but I thought it would be fun to surprise the Pax with the Board of Pain. Usually there is a pre-blast and most people post elsewhere. There were a few veterans of the Board but for many (including myself), this was their first introduction to the Board of Pain. A very solid effort by everyone and I think they all got their money’s worth. Here are all my notes.

• I was worried (a little) about the burpees but some of the other exercises really sneak up on you
• Great to meet Cross Check, Duke Nukem, Mission Impossible, Rice-a-Roni, Shelby and Brass (I really need to stop this running nonsense and get back to Bootcamps)
• Tclaps to Aquaman for leading the way, the whole way
• Thanks to Spiderman for H2O and the tunes (really set the tone)
• Thanks to Jekyll for sharing the #pain
• Axl and Hauschka were out front, even with their pre-run. #beasts
• Way to push yourself Legoland #inspired
• Apologies if I missed anything as I’m still a little light-headed

I really didn’t have anything planned for motivational purposes, but as we were running back to COT it hit me. The last few days I’ve been on my own watching the 2.0s and I’m thinking, “I’ve got this mastered”, and then the 2.1 gets violently ill (she’s better now) and everything implodes on me. My relationship with SkyQ, my family and my F3 brothers get me through these times. People in your corner, helping you, lifting you up and keeping you accountable. Just like the workout this morning. Everyone shows up and there’s this board with several horrific exercises. I had to ask Jekyll what a few of them were (don’t ask). You’re thinking a good little sweat this morning, not 100 burpees before things get started. But then you partner up with some brothers and you encourage each other through the workout and you push each other to get it done. That’s it man! Accountability. Get set up on project #Whetstone and find your battle buddy. As Deacon said, there are going to be so many things that get in the way and make it difficult, but you just have to make time for it. Watch the VIDEO if you haven’t seen it. If you have questions you can message me or get with Rebel (check the most recent newsletter too).

Planning on a few more surprise boards in the future before the real thing comes this summer! Stay tuned!

Announcements
• The Yeti 02.20.16
• Honestly can’t remember the rest…still light-headed

Praise and Prayers
• Prayers of the child of Deacon’s coworker. For a return to full health.
• Prayers for The Fort Pax that everyone would get involved with Whetstone

Honor to Serve
Zima