YHC purchased a Pain Lab T-shirt several months ago because it was cool and had the Iron Maiden “Eddie the Ed” feel with the famous Gashouse mascot on the back. HIPAA is quite the designer and is basically an F3 Genie. Think of something and he gets it done the same day. The problem I had was I had never attended the Pain Lab although I have had great respect for Rudolph for the vision that really allows for a more realistic F3 experience for those that are on IR or unable to mosey. I decided I needed to Q and earn my shirt.
I had a vision for what this Pain Lab was going to be and had printed out sheets of paper with exercises and in my mind I was going to do the workout in the parking lot with the car stereo bringing the tunes. HIPAA agreed to bring his Pain Lab accessories and Short Sale agreed to bring his dumbbells we were all set until 0658 when the rain started. Modify as needed.
JJ warmed us up with SSH and Merkins before we hit out sixes and did some LBC’s in the puddles of water and listened to the funny noises our now wet shirts were making on each rep. We moseyed to the flag for the Pledge and then we broke into our groups. Realistically I thought I had 3 HC’s for the Pain Lab. When we broke up I realized that we had 9 for the Pain Lab. We got back to the parking lot and the rain was steady. I knew I needed to modify the plan and so I ordered everyone to grab the Kettlebells, jump ropes, Slam balls, mats, and dumbbells and take a hike on the nature trail for some pain by the pond. The farmer’s carry with the weights could have been the worst thing called all day as the forearms and shoulders were spent by the time we made it to the pond. There is a small cabana of sorts with a roof and I set up the pain stations which were something like this…1. Goblet squats 2. one leg deadlift 3. 100 reps jump rope 4. One arm ground to overhead 5. 7×7 (in order without stopping…grab dumbbells, 7 curls, 7 overhead press, 7 triceps extensions, 7 bent rows, 7 jump lunges each leg, 7 burpees with weights to overhead) We had multiple kettlebells from #20-#50 and dumbbells from #20 to #35. The 7×7 with 35’s was a kicker. Basically this was an AMRAP but since we had more people than pain stations we began to modify and add to the workout. We added slam balls, wall balls, pond runs, picnic table presses, kettlebell swings, and curls. I did some dips on the memorial benches by the pond that some #HIM’s donated in memory of a good friend who is no longer with us. Basically everyone got after it for about 45 minutes.
Because I didn’t have a plan for music since I couldn’t bring my car to the pond, I played my IPhone which was not adequate at all for the large area we were covering or to overcome the steady and pounding rain. I got heckled and tried to say something about bringing my son’s Beats Pill speaker and the Honorable Mayor shut me down immediately. Something about not taking extreme ownership. This was my favorite part of the workout. I knew I had failed and I got zero slack for it. Thanks for keeping me humble and accountable Mr. Mayor!
We continued on. BA broke the jump rope. The Mayor lamented having to use the #35’s each time. When everyone was totally soaked from rain and sweat and with a little time on the clock YHC called Omaha and we circled up for Mary. Each PAX had to pick one weight and then call an exercise in order for 5 reps. Pretty standard exercises were called until we got to BA who called his favorite exercise…you guessed it….”Neckies!” His instructions were clear. Put your hand on a weight and do 5 Neckies. Classic BA. Glad to have him back in the Gloom. He is one of the early and reliable Q’s and original Gashouse Pax. Now to EH that Godfather fellow!
When we finished with Mary it was time to Farmer’s Carry the gear back to the parking lot. JJ had the rest of the PAX waiting for us for more Mary but the bells rang before we could do the next exercise. JJ covered the COT in his backblast so I won’t rehash it here, but this was probably the longest COT in the rain in F3 history!
I will admit this was a rough week for me with many things going on and not much down time to work on the Weinke. But as usual a little spontaneity and lots of good men stepping up helped us make it a decent workout. There was no clock and no particular order to do the workout. You could take what you want and it was you versus you.
I appreciate the opportunity to lead and be held accountable. I admit this BB is posted late as well. I won’t even make a defense as to why it is late. Thanks Mayor!
I promised that the PAX would join the “Swole Patrol” and I can say most were probably at least a little pumped up. Hopefully everyone is feeling the effects of the workout and you got your money’s worth. I am looking forward to my next post and/or Q at the pain lab. What a great thing we put on the menu for the men of F3 Gastonia. Take advantage of it sometime!