• Post Type:
  • When: 5.13.2017
  • AO:
  • QIC: Rudolph
  • FNG's:
  • PAX: Mayor, Oompa Loompa, AsssssshhhhPond

PAINLAB – you are here because your body hates you after high-impact work, or you are recovering from injury.  Either way, you will get a workout!  High-impact is when both feet leave the ground.  We don’t do that.  We bust @$$ keeping 1 or 2 legs on the ground.  It works!

Big ups to AssshhPond, Mayor and Ooompa Loompa for doing this.  It takes guts to try something new.  Mayor had a nasty cold so I stayed out of his sweat spot, Tclaps to him.  We started with the other 40 guys, and as C-SPAN led them away from the Fighting Yank, 4 of us stuck around to try this new thang out.  Here’s what we did:

Lunge walk warm-up: go by the statue, down the steps, around the fountain, back up.  Some slow Karyoka in the middle somewhere.  Formed a circle around the Yank for the real warm-up, in cadence:

Imperial Walker x 10

Morroccan Night Club x 20

Low Slow Squat x 10

Don Quixonte x 10

Merkin x 10

LBC x 20

PHASE 1 – Circuit Circle (needs better name):  3 minutes per round, 1 minute of F3 rest (aka exercise) in between rounds.

Round 1 – Muscle Work – 10 Merkins, 10 Mountain Climbers (slow so have 2 points of contact), 10 Dirty Dogs, 10 Dips…..repeat unit round is up

Round 2 – Boxing

Round 3 – Yoga

Rest minutes were more Lunges or Imperial Walkers in a circle.  Get used to that part.

After 2 rotations of that we moved to Partner Work

PHASE 2 – Partner Work

100 CDD’s

200 Squats

300 Speed Skaters

We got almost through with the SS when the rest of the Pax was jogging in.  This worked great, and is how we will do Pain Lab.  Meet up, warm up separate, meet back for Mary.  If I remember correctly, we did 10 minutes of:

LBC

Bicycle

Homer/Marge

Box Cutters

LBFC

Flying Squirrels

Planks

V-Ups

I don’t know what else, but it was good crunch time

PAINLAB is all about modify.  I have exercises ready to interchange for EVERYTHING we do.  So I promise you will get cardio, strength and have adult recess, like CSPAN said.  Stop by the PAINLAB sometime when you want a change up, and tell all the guys who have issues but need the things that F3 provides.  Thanks to all Pax for helping this become a real thing.  Every Saturday at 7 at Gashouse/Schiele.

***OOMPA LOOMPA – you are a man among men, thanks for your partnership here!

Your friend and lab mouse – Rudolph