• Post Type:
  • When: 06/17/17
  • AO:
  • QIC: Rudolph
  • FNG's:
  • PAX: Oompa Loompa, Squirt, Papa John

Up early and ready, YHC was looking forward to this day.  I got to lead the 3rd F to start, and will only say to you all:  MANY HANDS MAKE LIGHT WORK.  Teamwork is key, and if you Google – “What does the Bible say about teamwork” you will get a familiar passage:  Proverbs 27:17.  What a coincidence!  Or not!

So after that good rap session, we got it on.  Hushpuppy got us some SSH’s, then Painlab 4 horsemen (Oompa, Squirt and 2.0 PapaJohn) got to work:

Lunge walk the weights to Franks’ place.

WARMUP – Imperial Walker x 10, MNC x 15, Low slow squat x 10, Don Quixote x 10, Merkin x 10, LBC x 10

Painlab Powercycle X 3 cycles:  I) Merkins – Dips, Boxing, Yoga  II)  Curl-Row, Boxing, Yoga  III) Shoulder Press – Raises, Boxing, Yoga

***Lots of sweat here.  Again, I heard some squeaks when we rolled into Crane Technique.  Big ups to PJ for trying EVERYTHING with a smile.  Started with Casting Crowns, rolled into Rocky soundtrack.  Gonna Fly Now will make you lift a house.

Follow the leader:  Bear Crawl, Side Crawl, Lunge, Backward high-kick, Wall sits, inverted Wall climb….other stuff, just remember asking the guys to have a seat on the wall and all 3 of them went for the picnic chairs.  Niiiiice work.

Mary:  got to the circle at about 12 till, we got in about 5 minutes worth of early work.  PJ learned how to count from Oompa.  Then his brother showed up and put a 72 on the board for flutter kicks.  72!  I did about 53 I think.  Rotten little painmaker.  AYE!

MOLESKIN – I don’t care if it’s only me, or 100 people, the PAINLAB will always be here for F3.  Big ups as usual to my partner Oompa, and to Squirt for constant optimism, and PJ for making my day with his effort. Painlab is my part of the team, and this team makes me a better person, father and HIM.  Will be a bit spotty due to summertime, but rest assured, we will be rockin’.  Come for the inspiration, stay for the swell!

Rudolph