The Valley of Pain

The Valley of Pain

When: 01/30/17
The PAX: Busted Grill, Johnny Gage, sir mix a lot, hooch, tombstone, Scrooge, and fox trot
8 men including 2 FNG’s posted at The Screaming Eagle for the valley of pain beat down. YHC had some sore legs/feet from the Ft. Fisher ruck on Sunday, But I will not cheat the men who did not ruck on Sunday.

Welcome Scrooge and Foxtrot to F3 Cape Fear.

The Thang

SSH x 25

Squats x 20

Hamstring stretch

Mosey to the retention pond.

The pond is empty and it has 2 steep sides which makes it perfect for 11’s.

The exercises are the Burpee and Merkins.

Run down the hill up the other side do Burpee she and return and do Merkins.

Having the 2 hills make this a little more painful. As we were finishing we did FK’s and planks.

Once everyone finished we took a little run to the pavilion.

Lunch walk for two light poles.

Push a rama

Derkins x 10

Incline Merkins x 10

Diamond Merkins x 10

Mosey to the soccer field and find the football sled.

Each man took a turn pushing the football sled and returning it to the group while everyone did squats Until it was their turn to push the sled Until it was their turn to push the sled. This definitely added a new dimension to legwork as it did take some effort to start pushing the sled across the grass which was not that wet.

We then took an Indian run back to the flag.


25 flutter kicks

25 hello dollies


Count a Rama and name a Rama for

FNG’s Please welcome the Scrooge and Fox trot.

prayers for foxtrot’s friend, Mike, who is suffering from pancreatic cancer.

Growruck weekend of March 10. Sign up. EPO or Hasselhoff for information


Believe it or not foxtrot is from the Tidalwalk neighborhood. I think we’re starting a cult in the community.

I understand LETC had been trying to get the Scrooge to post for a long time. Sir mix a lot was finally able to put him in a strong headlock.

I’m a little worried about trolley stop. He had his virgin Q last week and has not posted since. It’s a little concerning.

Busted Grill Shore could push that football sled.

EPO out



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