18 of Kernersville’s strongest men came to help YHC celebrate 5-year of F3 Kernersville. The PAX included Hobbs (welcome back), Pacer, Duvet. Lucky Charms, Sprinkler, Far Side (a rare Saturday appearance), Bidet, Crank Bait, Monet, Spurrier (in from Oak Ridge), Checkbook, Flo Rida, Fortran, Hook ‘Em, Sludge, Epstein, Yorkie (in from High Point), Madoff, and YHC.

We moseyed to the back left school for a brief

Warm-O-Rama

• SSH x 20 IC
• Imperial Squat Walkers x 10 IC
  • thanks Checkbook, the lessons paid off
• Seam Rippa’s x 10 IC
• Helicopters x 10 IC

We split into 2 groups, group 1 stayed at the lot and began Pain Station 1

PS1: Ode to Day 1 (The very first exercise done by F3 Kernersville) – led by YHC

• split into groups 1 and 2
  • seeing how everyone was already from group 1 from after warm-o-rama, confusion ran rampant

• we split into 2 groups: A & B
  • group A ran around the entire baseball field (1/3rd mile)
  • group b did 5 Irkins, 5 Dirkins, 5 Dips and repeated until group A returned
  • flip-flop
  • repeat x 3

Group 2 moseyed to front left of school and began Pain Station 2

PS3: 11’s – led by Epstein

• Side plank pushups at the porte-cochere
• Himalayan Monkey Humpers on the tables at the top of the stairs

The PAX continued to rotate counter-clockwise to the front right of the school for Pain Station 3

PS3: Bus benches and blocks – led by Sludge

Staggered start masterfully controlled by a rehabilitating Sludge, the Pax started at the bus benches with:

• 5 lunge left
• 5 lunge right
• 5 step up left
• 5 step up right
• run down down School Street and turn sharp right U into parking lot where steel and cinder blocks had been placed
• 5 Blockee’s
• 10 Curls
• 15 Military Press

• After 2 rotations, Sludge called an audible to switch from bus benches and instead move to the ramp rail for
• Big Boy Sit-ups x 10
  • Sludge claimed that this was an easier option

The Pax made the slow mosey to Pain Station 4

PS4: 360′ is 50% as bad as B4 – led by Yorkie

• Split into teams of 2
  • Person A performs 5 WORST MERKINS EVER (wide merkin, normal merkin, diamond merkin x 5)
  • Person B begins to traverse field from goal post to goal post using the following mode of transport
    • Crab Walk down
    • Broad Jump Burpees back
    • Lunge down
    • Inch Worm back
  • when person A finishes WME, he runs to person B and swaps places
  • person B runs back to start and performs 5 WME and runs to person B

Omaha was mercifully called

The entire PAX regrouped in the lot near the ball field, heckled by a gaggle of FIA wanna be’s

And we began:

MARY:

• Ab Rolls
  • Cindy Crawford left side x 20 IC
  • Pretzel crunch left side x 20 IC
  • LBC’s x 20 IC
  • Pretzel crunch right side x 20 IC
  • Cindy Crawford right side x 20 IC
• American Hammers x 10 IC

YHC prayed us out, giving thanks to God for 5 amazing years, and requesting healing and comfort to so many in need.

It is always my honor.