Painlab the 3rd: The Painining

Kudos to whoever gets that obscure reference.

What a gorgeous day to lift coupons and raise them to Frank (going name for the statue.  Great, great job guys.  ROLLS EYES).

The Thang:

Gave the speech:  Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

***Pantera on the docket, omaha to Van Halen because of our 2.0.  We will have a vulgar display of power soon.

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

Jacob’s Ladder up the stadium steps (15 minutes): Bear Crawl up – 7 Slow Burpees, down to 1 Squat, 6-2, 5-3, etc.

Painlab Powercycle – (12 minutes)
1) CDD, Superman, Parker Peter, Dips
2) Boxing
3) Yoga – Warrior 2, Triangle, Extnded Triangle, Downward Facing Dog, Trikonasana,

Pass the Pain (3 minutes) – 3 minutes of varied milkjug core on steps

Painlab Painstation (1 minute each….)
1) Curls, Skullcrushers
2) Derkins, Dips
3) Squats to Clean
4) Shoulder Press, Lateral Raise

Painlab Pathfinder – follow the leader on the ledges, make way to circle of trust with Gashouse where we did lotta core.

MOLESKIN:  more folks this time, and another 2 prime targets of Feelgood and Bandit.  We also picked up Smackdown (2.0) and Goodfella (61 – respect!).  Thanks to Mayor and Hushpuppy for being there, those guys make a workout fun.  And big props to BB-8 for coming back for more.

This is a priviledge to lead.  Will look for others to Q soon, but I’m bringing more FNG’s this week if I have to drag them by their toes!   See you Saturday, AYE!
Luke B. F3 Rudolph